Steps to Going Green with Your Family

Of all the nutritional advice out there, perhaps the choice that provides the most benefit is getting more greens in your diet.

Greens, which include spinach, kale, arugula, watercress, beet greens, etc. are important for many reasons. They are packed with essential phytonutrients, fiber, vitamins, and minerals. With all of these benefits, greens are also low in calories and are an important part of achieving and maintaining healthy weight. Considering the fact that overall obesity, particularly obesity in children, is on the rise, adding more greens daily is an essential part of improving the short term and long term health of your family.

Getting more of these super foods in your family's diet can be made easier with the following suggestions:

Smoothies - blending fruit and greens is a great way to enhance the flavor and increase intake. It is always best to rotate your fruit and greens to increase the variety of nutrients, but a favorite smoothie in my home is:

2 cups spinach
2 ripe pears
2 cups frozen blueberries
1/2" piece of ginger
1/2 cucumber
1-2 cups of water (to desired consistency)

Blend in high powered blender and serve immediately. Makes 2 large servings.


Purées - especially with kids, texture is everything. Try increasing greens by cooking and adding puréed versions to their favorite foods such as applesauce, mashed potatoes or squash. Puréed greens in soups is also a good way to encourage more greens. As palates begin to appreciate the flavor, greens can simply be sprinkled on top or finely chopped and mix in. Parsley, which is a wonderful source of vitamin K, calcium, and vitamin A, is a great green to try this with.

Salads - one large salad a day helps to boost your family's intake of vegetables. Adding sliced fruit, berries, avocado, nuts, seeds, and a tasty homemade dressing will increase the flavor and the chances that everyone will clean the veggies off their plates! One of our favorite dressings is rich and creamy:

1-2 garlic cloves
1 teaspoon whole grain mustard
1/2 teaspoon turmeric
2 tablespoons each chopped fresh parsley and chives
1/4 cup minced red onion
1 teaspoon raw honey or local maple syrup
2-4 tablespoons cold pressed extra virgin olive oil or coconut oil melted (add 2 then increase to thin if needed)
1-2 tablespoons of lemon or lime juice

Place in high powered blender and blend until smooth and creamy. Add a bit of water if needs thinning.

Roast - roasting most veggies brings out the sweetness, so if veggies are a challenge in general for your family, try roasting. Roasting greens makes them crispy and can be a great treat. Again it's all about texture!

Choose a tougher green like kale. Preheat oven to 400F and pop in cookie sheet while it heats. Wash greens and toss with a bit of olive oil, just enough to coat. Use herbs and spices that you like - kelp for saltiness, chili powder for a bit of heat, garlic powder, etc. Spread leaves evenly over pan (they should sizzle on the hot pan). Put in oven for 10 minutes, turning once halfway thru. Remove from heat and enjoy!


Although greens are being highlighted here, all veggies have major health benefits and deserve a starring role in every meal. Chemicals and nutrients in plant foods have been shown to boost immune function, reduce inflammation, slow aging, promote healthy weight, improve appearance of skin, ensure optimal bowel health, prevent cancer, and protect against osteoporosis.

It has been well proven that as fruit and vegetable intake increases in the diet, chronic disease and premature deaths decline.

How empowering! What an amazing influence we can have on the quality of our own lives as well as those of our children.

With all this being said, sometimes both adults and children can resist what is good for them. Especially with children, exposure is key. Even if they don't eat what's on their plate, be sure to put small portions in front of them consistently. After a few times, they are bound to sneak a taste. Keep in mind, children look to their role models for cues - be sure you try a taste every time to encourage the same behavior.

For more delicious green recipes, visit www.nourishingmeals.com