Greens on the Go – Incorporating Green Superfood Supplements into Your Busy Life
While green powders can be helpful in boosting immune function and reducing disease risk, they should not replace a balanced diet.
Greens powders are blends of vegetables and some fruits that have been dehydrated and ground into powder to deliver a range of health benefits.
They can be added to water, smoothies, and juices. Often, they come in single-serve packets that can be kept in your purse, gym bag, and office drawer.
- Add Greens to Your Smoothies
The most popular way to incorporate greens is in smoothies. They’re quick, easy, and delicious and a great way to get a lot of nutrients in one glass.
Green smoothies, which contain leafy vegetables such as kale, spinach, and Swiss chard, are having a bit of a moment. Many doctors and nutritionists recommend them as a quick and easy way to ensure that you’re getting the recommended amount of veggies in your diet.
If you’re not a fan of smoothies, you can also add a handful of kale or a cup of frozen greens to your favorite soups. They’ll blend right in and be a great addition to your meal.
Another option is to add them to your salads. You can toss them in with a mixed salad or add them to your wraps and sandwiches. Just make sure to use various types of greens so that you’re getting the full spectrum of vitamins and minerals you need.
You can also try adding them to your sauces and pasta dishes. A simple pasta toss with some shredded spinach or a couple of tablespoons of kale can be a quick and easy way to add in some extra veggies without making the dish too heavy or filling.
If you’re feeling especially ambitious, you can try to make your own cold-pressed juices or smoothies at home. Just make sure you stick with a 2:1 ratio of vegetables to fruit so that you’re not overloading on sugar. If you’re too busy to do that, you can also opt for juice from a juice bar as long as it’s not packed with too much sugar.
- Add Greens to Your Soups
When it comes to incorporating green powders into your diet, finding the right flavor is key. Many products, such as those rich in Spirulina and Alfalfa, have a strong taste and smell that may not appeal to everyone. Luckily, there are a variety of options on the market that can be mixed into soups and smoothies without leaving any noticeable taste or texture behind.
This pick from 373 Lab is unflavored, vegan, non-GMO, and made with a blend of organic vegetables, grasses, probiotics, and enzymes. It includes the country of origin for every ingredient and is third-party tested to ensure quality. It also provides optimal doses of vitamins, minerals, and antioxidants, which help boost immune system function, improve bloating, and reduce overall body inflammation.
It’s important to remember that green powders shouldn’t replace whole fruits and veggies in your diet. However, they can help fill in the gaps for those who don’t meet their daily five-a-day target or just want an extra nutritional boost.
The digestive enzymes that are often included in green powders can help with bloating and digestive issues that plague many people, including IBS-type symptoms. A well-functioning digestive system is crucial for absorbing the healthy ingredients in green powders and the rest of your diet.
One scoop of greens powder per day should be enough to get the most benefit, but some brands suggest upping that amount if you are having trouble reaching your five-a-day goal or have additional nutritional needs that can be met with an extra serving. Regardless of the recommended dosage, make sure to check with your doctor if you have any questions about adding a supplement to your daily routine.
- Add Greens to Your Wraps or Sandwiches
Whether you enjoy them in a smoothie or as a powder, super greens are the perfect supplement to add to your lunchtime wraps or sandwiches. As you’re likely aware, a healthy lunch is vital to fueling your body throughout the day. This is why many athletes turn to super greens, a convenient way to pack extra micronutrients into their diet. However, it’s important to remember that while green powders can help supplement your daily nutrition needs, they should never replace whole foods.
A common concern amongst those looking into taking a green powder is the worry of digestive issues. This is a valid concern because the grassy taste of some green powders can be unpleasant, and for those who already struggle with digestive issues, it could exacerbate symptoms. However, the digestive enzymes found in many of the ingredients in these blends can help with digestion and reduce discomfort.
In addition, it’s important to remember that most of these supplements are low in fiber, whereas whole fruits and vegetables are high in fiber. This can lead to bloating and abdominal cramps for some people. To avoid this, try consuming green powder in small doses throughout the day instead of chowing down on it at one time.
Finally, it’s also important to consider your own unique health goals when choosing a green powder. Some brands make impressive claims about transforming gut health, increasing immunity, and boosting energy levels. These claims are often backed by the results of a few scientific studies, but they’re not necessarily a good fit for everyone. For example, the adaptogens found in some of these supplements can interact with certain medications. So, if you have a medical condition, it’s best to talk to your doctor about the right product for you.
- Add Greens to Your Breakfast
Starting your day with a serving of greens is an excellent way to feel healthy, energized, and refreshed. And it’s also a great way to help you reach your daily recommendations of 2-3 cups of veggies (source).
One popular option is to drink your vegetables by adding leafy greens to smoothies. These smoothies are quick, easy, and tasty! You can even get creative with your ingredients to create different flavor profiles. And don’t forget to add protein for the perfect morning meal!
Another easy way to eat your greens is to top a breakfast sandwich with them. Whether it’s egg and arugula, turkey sausage, eggs and spinach, or ham and kale, this is an easy way to meet your veggie goals.
Frozen greens are also an excellent option, especially if you have a hectic schedule. They are often less prone to wilting and can last much longer than fresh greens when stored correctly. They can also be easily added to pasta dishes, casseroles, and other meals.
When preparing to freeze your greens, be sure to wash them well and pat them dry. Then, place them in a reusable bag like a Ziploc or Stasher and squeeze out all the air. Finally, be sure to label and date your bags so you can track how long they will last. To thaw, simply place them in the fridge overnight. The more convenient it is to eat your greens, the more likely you will be to do so. That’s why it’s important to incorporate them into meals you enjoy eating. And don’t forget to try some new recipes! You might find that you actually like them better than you thought.
- Add Greens to Your Lunch
The nutrient-dense powerhouses that are leafy greens can reduce bloating, improve digestion and gut health, detoxify the body, balance blood sugar levels, and lower cholesterol. They also have antioxidant properties that help prevent aging and promote eye health. And they’re low in calories — a full serving comes in at less than 100 calories.
If you’re a pasta sauces or soups fan, try tossing spinach into your next bowl of macaroni and cheese or adding kale to your next minestrone soup. Or, if you’re a sandwich or wrap lover, make sure your next bite is filled with a leafy green like arugula, baby kale, romaine lettuce, watercress, endive, radicchio, or escarole. You can fill whole-wheat bread, wraps, or tortillas with your favorite protein or try it mixed into hummus for a deliciously healthy spread.
Juicing more greens is another great way to get into your diet. Juicing can take the sting out of some of the more bitter vegetables, so you can enjoy them without choking on them. Just remember that if you’re not used to drinking your greens, you should limit how much you have of them per day, as juices can be stripped of their fiber.
If you’re still struggling to add more greens to your diet, there are some companies that have created products where you can get the benefits of the veggies in capsule or powder form. You can find them on the internet by quickly searching for “green food supplements.” Just be sure to read the labels and keep in mind that they’re not as effective as eating your greens whole.
