Go green this coming spring
The promise of spring is right around the corner. Milder weather and longer days usually bring a change in our eating patterns. Many of us tend to move away from warm comfort foods and frozen vegetables, preferring fresher options like salads and buddha bowls.
Consider stepping outside your comfort zone this spring by incorporating a variety of greens into your meals. It can feel safe to stick with the iceberg and romaine lettuce we are so familiar with, but there are lots of other options to pick from. Think peppery arugula, vibrant red cabbage, or hardy chard, kale and spinach.
All of these greens pack a nutritional punch with higher amounts of calcium, iron, vitamin K, fibre and antioxidants than lettuce.
Hardier greens are versatile because they can be used fresh but also hold up when cooked or frozen. This opens a lot more options for meal planning,
outside of just salads and sandwiches. For example, try arugula in a pasta sauce, cabbage in stir fry, chard or kale in a soup and spinach in curry dishes. The stronger flavours of these kinds of greens become milder when cooked, so you can throw in a handful to boost vegetable intake at a meal, even if a recipe does not call for it.
These greens also tend to last longer in the fridge. These days it’s more important than ever to stretch the shelf life of our fresh foods, to make our grocery dollars work hard and to prevent food waste wherever possible. To get a few more days in the fridge from your greens, simply place a paper towel inside the container to absorb moisture. Even if you discover they have begun to wilt a little bit, you can still pop them into the freezer to use later on or add them to a meal before they go bad.
Look to the pros for inspiration. If you struggle to come up with ideas for greens or use up a whole container of greens while they’re still fresh, consider following dietitians, like myself, on social media. Make a goal to try one new recipe every week or two. Borrow a cookbook from your local library or check out blogs online. Be sure to read the reviews and comments for recipes online to confirm if they have been enjoyed by others. A foolproof way to try different greens is to test out the different salad kits available in the grocery store. There are so many great combinations of toppings and dressings to really bring out the flavours of the salad greens, and kits are perfect for busy weeknights when you may not have a lot of time for meal prep.
Use the seasonal changeover as an opportunity to try some new greens this spring. As you freshen up your meal choices, you can also reduce food wastage and get more nutrients. What’s not to love about that?
Alyssa Millar is a registered dietitian with Atlantic Superstore in New Minas and Kingston. Do you have a nutrition health goal in mind? Contact Alyssa by phone at 902-774-0799 or by email at alyssa.millar@loblaw.ca, or book an in-person or virtual consult at bookadietitian.ca. Group programming and community events will resume as per provincial guidelines and safety measures.