This week we're highlighting the nutritional benefits of crisp and crunchy leafy greens, from tiny yet mighty microgreens to broad and bountiful spinach leaves. Learn how to cook them, eat them and keep them fresher for longer.
If healthy eating is one of your goals for 2025, stay tuned for the next six weeks as we put the spotlight on super healthy ingredients in the Vitality HealthyFood Catalogues.
Spotlight on... luscious leafy greens
Leafy greens or 'leaf vegetables' refer to the green leaves or stems of any kind of plant you can eat, adding flavour and vitality to your diet. There are many different types of leafy greens, with the most popular examples being:
Salad greens
like kale, lettuce, rocket, spinach and Swiss chard
Microgreens
like baby pea shoots, petite herbs and sunflower shoots
Vegetable greens
like broccoli, brussels sprouts and cucumbers
Why do we love leafy green vegetables?
Also known as nature's multivitamins, leafy green vegetables are packed with antioxidants, fibre, iron, magnesium, potassium and a wide range of vitamins.
Studies have shown that eating 2 to 3 servings of green leafy vegetables a week may lower the risk of stomach, breast and skin cancer.
Plus, these same antioxidants have been proven to decrease the risk of heart disease while fibre is great for digestive health and weight management.
3 simple ways to eat more greens
- Just make pasta: add a handful of broccoli florets, a cup or two of spinach and fresh or frozen peas to your pasta and garnish with spring onion, basil, rocket or a medley of microgreens.
- Stir it up: add chopped spinach, bok choy or broccoli to chicken or tofu and stir-fry with olive or canola oil, garlic, onion or ginger.
- Get smooth(ie): blend some avocado, cucumber, baby spinach or kale with a bit of lime juice, ice, water and mint for a green breakfast boost.
Pro tip: go big on greens.
According to Harvard Medical School, it takes about two cups of raw greens to make a one-cup serving. That's because leafy greens like kale, spinach and bok choy shrink during the cooking process.
Romaine' calm and try these 3 leafy green recipes
Smoked Salmon Tart with Garden Peas and Baby Spinach
With a protein-packed chia seed crust? Too divine.
Herb Salad with Poached Egg, Parmesan and Wild Rocket
Wild horses couldn't keep us away from this dish.
Green Vegetable and Brown Basmati Bowl with Tofu and Sesame
It's the baby bok choy and edamame beans.
How to keep your leafy greens crisp and fresh
- Keep them dry: moisture can cause greens to spoil quickly. Wash them just before use and store them dry.
- Use a salad spinner: after washing, use a salad spinner to remove excess water.
- Store in the fridge: place greens in a plastic bag or container with a paper towel to absorb moisture. Store them in the crisper drawer of your refrigerator.
- Avoid overcrowding: give greens some space to breathe in the fridge to prevent them from wilting.
- Freeze for later: if you have an excess of greens, blanch them briefly in boiling water, then freeze them to use in soups and smoothies later.
Fun fact: Did you know that certain food like apples, bananas and avocados can make leafy greens wilt faster? So, keep your greens away from fruit and vegetables that produce ethylene.
Ready to love your health with leafy green vegetables?
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This article is for educational purposes only. Consult with a healthcare professional for personalised dietary advice.