Dark leafy greens are some of the healthiest foods we can eat. Loaded with vitamins and minerals, they also taste amazing, are versatile, and, believe it or not, kids love them. Here are some of my favorite ways to enjoy them.

Benefits of dark, leafy greens

Dark leafy greens like kale, collards, cabbage, spinach, and Swiss chard are packed with vitamins A, C, and K, and provide essential minerals like iron and calcium. The fiber content in these vegetables promotes digestive health, assisting in regularity and supporting the gut. Moreover, the antioxidants found in dark leafy greens have been linked to a reduced risk of chronic diseases such as heart ailments and a reduced risk of some forms of cancer.

Further, their low-calorie content also makes them an ideal choice for weight management. The versatility of dark leafy greens makes it easy to include them in a variety of dishes, from salads to smoothies, maximizing the health benefits for anyone seeking a nutritious and balanced diet.

How to eat dark, leafy greens

Whenever I have kale with umeboshi vinegar and flaxseed oil I think, “My God, if people aren’t eating this, they are crazy!”

If you haven’t been using the ume-flax combo on greens, you are missing out! It is just so delicious. Of course, sometimes greens like kale, collards, or bok choy are good on their own. But when you feel like your greens need a little extra kick, try a tad of umeboshi vinegar and a bit of flaxseed oil on them. Yum! The Bok Choy and Ume Vinaigrette recipe in my book (p. 264-265) will do the trick, and ume-flax dressing is insane with cabbage, leeks, and toasted sunflower seeds.

Also, if you are afraid of or new to greens, and they sound disgusting to you, this will cure you! Try some greens with my Tahini Dressing (p. 263), Basic Ume Vinaigrette (p.172), or the Ume Sesame Dressing (p.262-263). I’m pretty sure if you hate greens, and you put one of these sauces on them, you’ll love ’em. And, of course, your body will, too!

Remember to eat greens at least once a day — the dark leafy ones. Iceberg lettuce doesn’t count! I’m not just talking Swiss chard or spinach, I’m talking Chinese cabbage, kale, bok choy, or collards. Swiss chard and spinach are fine for vegans but not something superheroes want to eat frequently (no more than 1-2 times per week). For more info on why, see p. 64 of The Kind Diet.

There is a whole world of green goodness waiting for you.

Check out this recipe for kale with umeboshi.

And this one for vegan Reuben sandwiches wrapped in collard greens — it’s a great one for kids.