6 Simple Ways to Eat More Greens

by Laura Gale


Whether it’s the big bag of baby spinach in the fridge that’s starting to get a bit slimy, the silverbeet that is now taking over the veggie patch, or the bunch of kale you’ve smashed into the veggie crisper and curse every time it gets jammed while you’re looking for a carrot; your good intentions don’t have to wilt along with your greens.  Adding leafy green vegetables into more of your meals is an easy way to significantly increase the nutritional content of your meals.  Bursting with nutrients like vitamins A, C and K; minerals including calcium, iron, potassium, iron; folate and a truck load of fibre; they can take just about any meal from ‘okay’ to ‘outstanding’ in terms of what they’re bringing to the table (no pun intended).

  1. Add spinach to a banana smoothie.

Every morning I give my three-year-old the option of a green smoothie (I add a handful of spinach), a red smoothie (I add beetroot powder), or a purple smoothie (I add frozen blueberries).  9 times out of 10 he asks for it to be green.  Spoiler alert: the actual smoothie is the same every time, only the colour-change addition varies.  Spinach does not change the flavour or texture, but it does exponentially increase the nutritional value. It also makes a normal smoothie into a ‘Dinosaur Smoothie’ and I’d be lying if I said that wasn’t also a big win.

  1. Stir shredded silver beet or kale through pasta sauces or curries.

Every time you make a sauce-based meal sneak in a couple of handfuls of shredded greens right at the end.  They will wilt but still stay bright green and full of life. You can shred them small or leave the pieces a bit larger.  You could also wilt the greens through the carb portion of the meal; in the last few minutes of cooking pasta or rice, stir through a couple of handfuls of greens and then drain and rinse the whole lot before serving.

  1. Turn roast veggies into a roast veggie ‘salad’ by serving them on a bed of greens and fresh garden herbs.

There’s a temptation to do roast dinners as they’ve always been done: meat, roast veggies, and steamed veggies with a slather of cheese sauce.  Why not try increasing the veg component of the roast by tossing your still-hot roast vegetables through some fresh greens and herbs and then popping your meat on top.

  1. Shred some spinach into an omelette or scrambled eggs.

Super quick and easy: finely shred your greens, fry them off in a little bit of olive oil and when they are wilted, pour your egg mixture over the top. Proceed as usual!

  1. Add to a stir fry.

Always, always add a few handfuls of greens to your stir fry right at the end, after your vegetables and protein are cooked; Bok choy is a winner for this.

  1. Choose more than one green for your salad base.

Iceberg lettuce is great, baby spinach is better, rocket is a winner, and kale is a powerhouse; why not combine forces and triple the greens?  As well as adding some flavour diversity, adding bitter greens like kale or rocket can also improve digestion.


With that knowledge under your belt, go forth and harvest that overgrown patch of silver beet, wash and shred your giant bunch of kale, pick out the slimy bits of spinach and make your meals a little bit greener and a whole lot more nutrient-dense.


For further information or to book a consultation with Laura contact the clinic on 035977 0117 or visit the website www.peninsulaherbaldispensary.com.au to book online.