Incorporating more greens in your diet provides a plethora of health benefits, but it can be difficult to get out of a veggie rut. Whether you feel limited to spinach or kale or struggle with how to incorporate greens, there are unique ways to add in those leafy greens without much effort. Check out these 7 must-try leafy greens for some cooking inspiration.

In recent years, kale has made its way into the limelight, and it seems that it’s here to stay. While it has a lot of healthful nutrients, kale may not be everyone’s favorite veggie—and that’s okay! In fact, there are plenty of other tasty greens to choose from that will add some variety and additional nutrition to your diet. Some of them may even surprise you! Here are some unique vegetables that you can add to your meal plan routines that aren’t spinach or kale.

1. Bok Choy. Commonly referred to as pak choy or Chinese cabbage, Bok choy is a cruciferous green vegetable that is a member of the Brassica family [1]. Unlike other cabbages that you may see at the grocery store, bok choy does not form a head like other types. Instead, it has thick crunchy stems and green leaves on top [1]. Bok choy is filled with fiber and important vitamins and minerals like:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Vitamins B1, B2, B3, and B6
  • Calcium
  • Potassium
  • Phosphorous
  • Selenium
  • Zinc
  • Copper
  • Magnesium [1]

Bok choy is extremely versatile and fits its easily in most Asian cuisine. It only needs to be cooked for a few minutes before serving. Try it out in a soup, stir fry, or even shredded raw into a salad [1].

2. Beet Greens. When you are in the produce isle of the grocery store, you may find beetroots with the greens still attached on top. While these are typically discarded when cooking, did you know that these greens are the most nutritious part of the plant? Beet greens are an excellent source of:

  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Copper
  • Vitamin B1, B2, B5, and B6
  • Manganese
  • Potassium
  • Magnesium
  • Calcium
  • Iron
  • Fiber
  • Phosphorous [2]

When choosing beet greens at the grocery store, look for smaller beets. Larger beets (over 2 ½ inches in diameter) generally have a tougher core. [2] It is important when preparing beet greens that you quick boil them and then allow the greens to sit in the boiling water. This will remove the acid from the greens and make them taste sweeter. Discard the water after cooking [2]. If you’re looking for some inspiration on how to use this green in the kitchen, check out this delicious sautéed beet greens recipe.

3. Microgreens. Microgreens are nutritional powerhouses. They are seedlings of vegetables and herbs that are harvested just 14 days after germination, and can contain up to 40 times the nutrients compared to the mature vegetables [3]. This high nutrient content is due to their early harvest, as all of the nutrients that the seedling would have used to grow to full size are concentrated. Microgreens can be purchased at farmers markets and grocery stores or can even be grown at home [3]. Some of the most popular varieties of microgreens are arugula, broccoli, cilantro, and red amaranth.

Microgreens are an incredible source of:

  • Vitamin K
  • Vitamin C
  • Vitamin E
  • Lutein
  • Beta Carotene

While commonly used as garnishes by chefs, you can also use them in sandwiches and salads as a nutritious filler. Check out this microgreen salad recipe for some inspiration!

4. Radicchio. Radicchio is a beautiful dark red/purple leafy vegetable that is commonly used in Italian and Mediterranean cuisine. This vegetable is also known as red chicory, Italian chicory, or red endive [4]. Radicchio has a tangy and bitter taste, which is used as a contrasting flavor to other milder leafy greens [4]. The red and purple colors of radicchio indicate that it is rich in antioxidants. In addition to antioxidants, radicchio contains:

  • Vitamin C
  • Vitamin B6
  • Vitamin E
  • Calcium
  • Magnesium
  • Zinc
  • Copper
  • Iron
  • Potassium
  • Phosphorous
  • Selenium [4]

It is important to note that some people experience swelling or itching in the mouth and throat when eating radicchio [4]. If it is your first time trying it, eat with caution! Radicchio is commonly served raw in salads, but it can also be grilled or sautéed. The flavor becomes milder when cooked, so check out this roasted radicchio recipe to add more color to your meals!

5. Broccoli Rabe. Despite its name and green florets, broccoli rabe is not related to broccoli. It is a member of the Brassica family and is more closely related to turnips [5]. The entire plant, from stalk to florets, is edible. Broccoli rabe is extremely nutritious and contains the following nutrients:

  • Vitamin K
  • Vitamin A
  • Vitamin E
  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Phosphorous
  • Potassium
  • Folate [5]

Most commonly, broccoli rabe is used in both Asian and Italian cuisine. This vegetable has a bitter taste when raw, so it is best to use in cooked recipes. Check out this delicious Italian-style garlic broccoli rabe recipe for a new take on using this vegetable in the kitchen.

6. Carrot Tops. Carrots are one of the most common vegetables to eat, but did you know that the leafy greens on top of the carrots are also edible? Not only are they delicious and nutritious, but using carrot tops in recipes is also a great way to reduce food waste. Carrot tops have a flavor similar to other root vegetables like swiss chard and beet greens. [6] Carrot tops are a significant source of:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Calcium
  • Iron
  • Fiber [6]

When preparing carrot greens, choose the smallest and most tender ones. The tougher ones can be composted for zero waste! Carrot tops can be sautéed or added to veggie burgers, soups, or blended into sauces. One of the most popular recipes is carrot top pesto!

7. Mustard Greens. Mustard greens are in the Brassica family, as they are related to kale, broccoli, and collard greens. They are the leavy greens of the mustard plant, and have a peppery kick and can be cooked or pickled to make the taste more enjoyable. Mustard greens are a great source of:

  • Vitamin A
  • Vitamin B6
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Copper [7]

Mustard greens can be enjoyed raw mixed in with other greens to add a peppy kick to salads. If you choose to cook your mustard greens, you can enjoy them in soups, stews, or casseroles. Cooking them with fat (like olive oil or butter) and an acid (like vinegar) can help to balance out the spicy flavor. [7] Check out this sautéed mustard greens recipe for an additional way to enjoy this vegetable!

How to incorporate more leafy greens in your diet

Now that we’ve covered some of the top leafy greens to add to your diet, here are a few ideas for how to incorporate them in the kitchen.

  • Throw them in soups. Add in a large handful of leafy greens during the last 3 to 5 minutes of cooking time. You can also blend in de-stemmed leafy greens into your soup as well!
  • Whiz into a smoothie. Adding in a handful of greens into your smoothie is a great way to add a boost of nutrition in just seconds!
  • Juice it up. If smoothies aren’t your thing, try a fresh juice! It is a great way to get those greens in throughout the day.
  • Get saucy. Blending greens into your sauces are a great way to boost the nutrition content.
  • Top it off. You don’t need to use microgreens to garnish your dishes! You can take any green and finely shred them and sprinkle on top of your dishes for a pop of color and nutrition.

Leafy greens are an incredibly important part of a healthy diet, so the next time you are at the grocery store, take a stroll down the produce isle and uncover all the possible dishes that you can create with them! From broccoli rabe to carrot tops, these unique greens provide a multitude of vitamins and minerals in just a small serving. Plus, it’s a great way to switch up your weekly routine and add in some extra flavor and nutrition! Thanks to this list, you will no longer feel stuck with spinach and kale as your only green options.

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References

  1. Brennan, D. (Ed.). (2020, November 6).Health Benefits of Bok Choy. webmd. Retrieved September 16, 2021, from https://www.webmd.com/diet/health-benefits-bok-choy#1-2.
  2. Beet Greens. (n.d.). Retrieved September 17, 2021, from http://www.whfoods.org/genpage.php?tname=foodspice&dbid=151.
  3. Warner, J. (2012, August 31).Tiny microgreens packed with nutrients. WebMD. Retrieved September 17, 2021, from https://www.webmd.com/diet/news/20120831/tiny-microgreens-packed-nutrients#1.
  4. Brennan, D. (2020, September 18).Radicchio: Health benefits, nutrients per serving, preparation information, and more. WebMD. Retrieved September 17, 2021, from https://www.webmd.com/diet/health-benefits-radicchio#1.
  5. Muinos, L. (n.d.).Broccoli Rabe Nutrition Facts and Health Benefits. Verywell Fit. Retrieved September 17, 2021, from https://www.verywellfit.com/broccoli-rabe-nutrition-facts-and-health-benefits-5186826.
  6. Krosofsky, A. (2021, January 27).Exploring the unsung culinary uses of Carrot Tops. Green Matters. Retrieved September 17, 2021, from https://www.greenmatters.com/p/what-to-do-with-carrot-tops.
  7. McGrane, K. (2020, March 25).Mustard greens: Nutrition facts and health benefits. Healthline. Retrieved September 17, 2021, from https://www.healthline.com/nutrition/mustard-greens-nutrition.
  8. Konstantinovsky, M., Michelle Konstantinovsky Michelle Konstantinovsky is an experienced writer, & Konstantinovsky, M. (2019, January 17).10 salad-free ways to eat more leafy greens. One Medical. Retrieved September 17, 2021, from https://www.onemedical.com/blog/eat-well/eat-more-leafy-greens-10-way.