b’vive.

And an Irrational Challenge to Kermit.

I am outraged and saddened by the unfair treatment of vegetables these days.

Think about the typical restaurant experience. The server talks about the specials: the grilled fish, the seared steak, the house-made pasta, all in great detail. When everyone finally orders their entrees, the server asks, “Do you want a salad with that?”

The vibe is “BTW, do you want some lame vegetables (that are likely covered in cheese and dressing)?”

Or there is always some kind of impossible choice like would you like pasta as a side or vegetables. No specific vegetable prepared in a specific way, just vegetable. As if to say do you want delicious or not? Fries or a salad? What? Why can’t I have both?

Vegetables deserve better. And frankly, so do you.

And because it’s almost springtime and in the spring we look forward to all things green, I want to give some special love to the green vegetables.

Aren’t they so gorgeous?

Quick survey. 

Complete this phrase:

When someone says “Eat your greens!” I immediately think: ________.

a) Gross. I hate salad.

b) What greens?

c) Ugh. They make me feel gross.

d) Yes, please.

If you answered a, b, or c, please keep reading. I hope I can inspire you to change your answer. If you answered d, you may find some new information in the tips at the end. And also, good job!

The Power of Green

Green vegetables are a powerhouse of nutrition. Remember when Popeye used to down a can of spinach and suddenly have super powers? Possibly an over dramatization. But also, great marketing for greens.

There are lots of good reasons to eat your vegetables, like Mom said. And not just because she said so.

Protein 

While vegetables are often thought of a side to the main protein, greens can also help to up your protein intake.

Edamame, peas and spinach have the highest protein content for green vegetables.

Feel Full Faster 

Green vegetables are made up of a lot of water and fiber, which can help you to feel full (if you’re listening). If you’re trying to lose weight or watch your calories, loading up on greens is a great way to feel satisfied with fewer calories. 

Brussels sprouts, kale, mustard greens and collards greens all offer about five grams of fiber per serving (and also offer some protein).

Antioxidant Properties

Green vegetables are loaded with antioxidants to fight free radicals, support your immune system and nourish healthy skin.

Leafy greens like spinach and kale are especially high in vitamins like A, K and C that help to boost your immune system, support strong bones and reduce inflammation. Vitamin C in particular helps your body produce collagen, which is essential to your skin, joints and muscles.

Many greens like asparagus and spinach are high in B vitamins, which are great for energy.

Naturally Cleansing

You don’t have to do a three-day juice cleanse to detox your liver and free your body of impurities. 

Just eating green vegetables – like artichokes, broccoli and fennel  – or herbs – like dill and oregano  – can help your body with its natural cleansing process.

Easy Peasy

You don’t have to memorize which vegetables have which nutrients. Just know this: if you are eating your greens – at least two to three cups a day – you are giving your body the vitamins and minerals to support a healthy immune system.

But vegetables are gross and boring, you say. Vegetables give me gas, you say.

Like anything else in the wellness world, you have to find what works for you. And lucky for you there are lots of different vegetables and lots of ways to eat them. You have options. If a certain vegetable or type of vegetable doesn’t work for you. Try a different one.

“It ain’t easy being green.”

Kermit the Frog

Whenever I hear green vegetables I think of Kermit saying “It ain’t easy being green.” I realize this makes no sense, but I can’t help but think “you’re wrong, Kermit.” Because eating green is quite easy. And possibly more importantly, eating green can also be delicious it just gets a bad rap and no thanks to the restaurant industry that treats vegetables like an afterthought.

I think of green vegetables in categories* based on how I eat them most often.

Salad greens

Arugula, cabbage, kale, romaine and spinach. These can all be chopped, shredded, sautéed, even grilled. Romaine might be the exception, it’s best raw, but you can grill it. It’s a thing.

Roasting/grilling veggies (i.e. generally better cooked vegetables)

In addition to the ones above this also includes artichokes, asparagus, broccoli, brussels sprouts and zucchini. 

Stirfry/sauté veggies (i.e. quick cook vegetables) 

Green beans, bok choy, broccolini and peas (sugar snap, snow peas or sweet peas).

Side note: My sister one time served raw sugar snap peas as a side for dinner. I thought it was brilliant. So easy: open the bag, add to bowl, serve.

Snack veggies

Celery, cucumber, edamame and sugar snap peas. Surprisingly, sliced zucchini also works well in this category. Serve plain or with your favorite dip.

Fresh herbs

Basil, dill, oregano and parsley. Mostly things you add to a dish to enhance flavor. So, green onions and chives fit here, too.

Many vegetables like cabbage can cross multiple categories. I’ve just organized these by the most common uses.

“I’ll eat you up. I love you so.”

Where the Wild Things Are

Four Ways to Eat Green

I hope by now you agree that a sad side salad or “vegetable” is not the way to enjoy greens.

Honestly, I love a good salad for lunch or dinner and some people think that’s weird. I don’t want you to feel weird, so here are few delicious ways to add more greens into your life.

1. Go incognito.

Add a mild tasting green like spinach or zucchini to a smoothie or a pasta sauce. Chopped up fine, you won’t even notice a change in flavor. My daughter swears she hates zucchini but she never notices it in a red sauce.

If you’re trying my Lazy Girl Smoothie bowl, a little bit of spirulina works great and amps up the nutrition.

2. Sprinkle like fairy dust.

Sprinkle fresh herbs on top of your finished meal. Whatever it is. Sprinkle fresh herbs. It feels festive. It looks fresh and lively. It tastes delicious.

3. Layer them in.

Add cucumbers, lettuce or micro greens to a sandwich or wrap. 

Add fresh herbs to your favorite salad dressing. Voila. You just made a green goddess dressing.

Add greens to your eggs. 

For scrambled eggs or an omelete. Start by sauteeing some arugula, kale or spinach (leftover broccoli or zucchini works great, too) then add your whisked eggs. 

If you’re a fried or poached egg person, add some sauteed greens between your egg and toast. 

For fried, poached or scrambled, try topping with fresh herbs like basil, dill, parsley or even chopped chives.

Double greens! In your face, Kermit.

4. Make veggies the star.

Start with a bed of leafy greens like kale, romaine or spinach. Add a grilled or roasted green vegetable. Top with your favorite protein. (Make it a party and sprinkle with fresh herbs.)

Make a pesto using arugula, basil, kale or spinach.

For a snack or appetizer, slice up some green veggies like zucchini and celery and enjoy with your favorite hummus or dip. Double your greens and try an edamame hummus.

I love green vegetables. I believe in you. And I hope together we can prove Kermit wrong.

Be well, my lovelies. 

*If you’re in to actual science, vegetables are usually grouped according to the portion of the plant that is eaten such as leaves (lettuce), stem (celery), roots (carrot), tubers (potato), bulbs (onion) and flowers (broccoli). Read more here.

Margaret Faintich

b’vive