The one ingredient you should be adding to every meal

by Valeria Ramirez April 03, 2018 0 Comments

Did you know that green vegetables are fast becoming the most neglected addition to modern diets? This makes me very sad because eating greens have so many benefits to your body! I feel like the biggest reason we tend to ditch greens, is because we just don't know how to prepare them anymore. You can and should be adding greens to every single meal because eating more greens can

Help Reduce Cravings

Nourishing your body with greens will naturally help crowd out the foods that make you sick like sugar and refined carbohydrates.

Improve Gut Health

Greens can help restore your gut health, and strengthen the blood and respiratory systems. They are especially good for people that live in the city, and rarely make time to be outdoors in nature.

Boost your nutrient intake

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are packed with fibre, folic acid, chlorophyll and many other micronutrients and phytochemicals.

Here is how you can add more greens to every single meal:


Breakfast bowl: Saute some greens like kale/spinach/Swiss Chard or beet greens with some butter/extra virgin olive oil and garlic. Serve over cooked quinoa, a soft-boiled egg, and top with a little olive oil and parsley or coriander for an extra pop of green goodness!

Smoothie: Add dark leafy greens like spinach and kale, to some frozen bananas, berries, nut butter for plant-based protein and blend together with nut milk or coconut water and you have yourself a nutrition packed breakfast. 

Frittata: You can literally this for breakfast lunch and dinner. To make, simply beat a few eggs and add finely chopped broccoli, spinach, kale and any other veggies or herbs you like. Season to taste with salt and pepper, pop in the oven and cook until set. So simple and delicious. For extra greenie points (see what we did there) you can serve with a delicious salad.


Lettuce cups: We love to use greens like cos lettuce or chard instead of wraps, tortillas or bread. Simply fill with any combination of hummus, cooked protein, roasted vegetables, or rice and beans for a Mexican taco vibe.

Buddha Bowls: Buddha Bowls or Macro Bowls are all the rage right now. To make one all you need is assemble an array of roasted vegetables, a protein of your choice like sautéed mushrooms, chickpeas, tempeh or even brown rice, and lots of greens. Top with a simple dressing like a bit of tahini, lemon, garlic and olive oil and you have a satisfying and nourishing lunch.

Add greens to your soup: As the weather cools down, soups are a great way to warm and nourish your body. Add some freshly chopped herbs to your favourite soup to add more greens to your lunch.


Stir fry: Pack the classic mid-week stir-fry with a few extra greens. Think bok choy, kale, Swiss Chard, green beans, sugar snap peas and herbs. Toss through with some ginger, garlic and olive oil and serve over a bed of brown rice.

Bed of greens: If you're making curry or a burrito bowl, why not switch up your rice for a bed of greens like broccoli "rice".

How do you like to have your greens? Share the love and comment below.

micro greens

Valeria Ramirez
Valeria Ramirez


I am the founder and chief mama at The Well Nest. I live on the Sunshine Coast, and love spending my days by the water with my son Orlando and hubby Santiago. I am very passionate about health, nutrition, and looking after our planet. This is why I created this page, and hope to inspire more people to make small meaningful changes daily.

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