Leafy vegetables like spinach, kale or arugula have real nutritional benefits.
But it is not always easy to eat it daily. How to go about it? Here is advice from a nutrition expert.
Diversify the formats with coleslaws
For Vanessa Bedjaï-Haddad, dietician-nutritionist, it is essential to vary the pleasures so as not to get bored. And eat as many vegetables as possible, especially in salads.
“The best healthy salad is the one where you put as many vegetables as possible: raw vegetables of course, but also cooked and cooled vegetables.“, she explained in a previous True Medical article.
And if the traditional green salad bores you, change the texture. Cabbage, for example, is a great alternative. It is very affordable, keeps for a long time in the refrigerator and provides a significant dose of vitamin C, antioxidants and fiber. You can prepare it into crunchy coleslaw or even finely grate it in more elaborate preparations.
In addition, for Vanessa Bedjaï-Haddad, using frozen vegetables (such as green beans or broccoli) is also a practical tip that allows you not to lose the nutritional qualities while simplifying the preparation.
Infuse your soups and broths
Another easiest way to incorporate green vegetables is to add them to your soups. A handful of fresh spinach, added just before serving, will wilt in a few seconds without altering the taste of your dish while boosting its nutritional value.
This technique works just as well with brothy soups as with mixed veloutés, where the vegetables completely disappear. It’s a simple gesture that supports your digestive health thanks to fiber, while helping to prevent age-related cognitive decline.
Hide them in your sauces and pasta dishes
No longer see vegetables as a simple side dish. Add them directly to your favorite sauces. Blend kale or spinach with coconut milk, garlic and spices to create a creamy sauce for your pasta, or stir finely chopped vegetables into a marinara sauce. “Vegetables give an interesting satiety effect with few calories.recalls Vanessa Bedjaï-Haddad. By hiding them in familiar dishes, you increase your intake without feeling restricted.
The green smoothie: an occasional solution
If you’re really struggling to eat vegetables, blending them into a smoothie can help. Pair them with naturally sweet ingredients like banana or apple to soften their flavor. However, the nutritionist brings an important nuance: “Rather than favoring juices and smoothies, it is preferable to opt for the consumption of whole fruits and vegetables, which will provide all their benefits without the disadvantages linked to processing.. So use this method as an occasional nudge rather than as a hard and fast rule.
In summary, increasing your consumption of green vegetables should not become a constraint. Whether it’s revisiting your salads, enriching your soups or slipping a few leaves into your sauces, every little addition counts for your health. By diversifying the forms and cooking methods, you will benefit from the benefits of antioxidants and fiber in the long term, while enjoying yourself.