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10 Easy Ways to Get More Greens Into Your Diet

By Desiree Nielsen, RD

Summertime…and the living is easy. Eating well should be easy too.

I am rehashing something I did for my EDBH blog to help make it easier to get your greens daily. I find that most often, healthy eating is derailed not from lack of good intention or ability but from not knowing where to start and what to actually eat. Does munching a daily green food seem like an impossible task? Perhaps it is because you simply need more ideas on how to use them!

Greens are serious foodie medicine and come packed with nutrition to spare. Eating them daily will make you feel really good, trust me.

First, let me start by counting the greens…because it’s not just about kale. Although kale is awesome.

Black kale, purple kale, curly kale, red chard, rainbow chard, collard greens, mizuna, broccoli, bok choy, gai lan, beet greens, spinach, baby kale, arugula, broccolini, rapini, purslane, cilantro, parsley, basil, dandelion greens…you get the picture!

Here are 10 ideas on how you can use all of those delicious greens in your daily diet:

Steam collard leaves and use instead of tortillas. Shave off the thick them so they are more flexible.

Stew chard, kale or Asian greens with onions and garlic as the base for a delicious soup.

Add de-stemmed black kale or spinach to a blueberry smoothie.

Saute your favourite green with olive oil, salt, pepper, garlic and chili flakes for a simply delicious side.

Make a salad with mizuna, baby spinach, cilantro and add Mexican flavours like chipotle simmered black beans, corn and queso fresco.

Stir fry gai lan with lots of garlic and add sriracha & marinated tofu. Serve over rice noodles.

Layer steamed, sliced beet greens in a vegetarian lasagna.

Simmer broccolini with white beans, garlic and finish with lemon zest and a squeeze of lemon juice.

Make kale chips with your favourite kale by tossing pieces with olive oil, salt and pepper and baking at 325 for 15-20 minutes…watch carefully!

Wrap dandelion greens or purslane with feta, pickled beets, hummus and grated carrot in a sprouted grain wrap.

See? It’s easy being green!

Anti Inflammatory Diet Plant-Based Diet

posted by Desiree Nielsen, RD on Aug 19, 2013 (last updated Sep 17, 2021)

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desireenielsenrd

May 24

This galette looks cute and is actually super doable.

You guys know me by now: I’m not much for “project” baking. Never made a croissant in my life. Pie dough? Makes me anxious.

But this? This rhubarb galette is a lot easier than you think. All you do is mix the dough in a food processor, chill it for an hour, roll and fold.

It’s effortlessly vegan (no one will guess) and as delicious on its own as it is with a scoop of vanilla ice cream. I used a blend of rye flour and AP for the dough, so it’s got plenty of flavour and I promise, you cannot mess it up.

Case in point: I accidently used too much water in making the reel and my dough was quite wet so I just dumped a bunch of flour on it and kneaded it in and it still turned out perfectly. No soggy bottoms in sight!

Also, I will never tire of putting cardamom in my desserts but I have to admit, the black pepper was a winning move.

I hope you love it!!! Make it this weekend…and all summer long. Recipe link in my profile 👋

#plantbasedrecipes #veganrecipes #plantbased #vegandesserts #rhubarbrecipes #rhubarb #galette ...

desireenielsenrd

May 17

The asparagus salad of my dreams! 💭

I didn’t think I could love anything like I love a kale Caesar but this asparagus salad comes real close. It’s all about textures – crisp panko crumbs, crunchy almonds and tendercrisp asparagus – and layers of flavour…from the salty tang of fried capers to umami-packed breadcrumbs and a punchy garlic vinaigrette.

It’s my take on the delicious asparagus salad from the Six Seasons cookbook, one of my forever faves.

Yes, there are three separate steps. But they’re all super quick…so don’t let that deter you! The whole shebang comes together in like 20 minutes and I promise, you’ve never been more excited to eat asparagus.

Recipe link in my profile…I hope you love it!

#plantbasedrecipes #veganrecipes #asparagusseason #saladsofinstagram #vegansalads #saladrecipe ...

desireenielsenrd

May 12

PSA: you don’t need to shoot ACV to fix your blood sugars.

I get it. We all love a low effort hack. But they don’t always work as advertised.

While some folks may make it seem like blood sugar response is predictable, it’s actually not. Your glycemic response to the same food can be different from day to day because of non-food factors like:

- stress
- sleep
- illness and pain
- menstrual cycles
- medications
- physical activity

Also, we rarely eat a single food at a time. When we pair carbohydrate-rich foods like pasta or potatoes with fibre, protein, or a bit of acid…say a lentil bolognaise…those factors slow down the rate at which blood sugars rise without needing to gulp down a bunch of vinegar.

⚠️I feel like it needs to be said: the way a food effects your blood sugars IS NOT the same as it’s healthfulness.

Case in point: butter has no carbs and therefore a lower glycemic load than nutrient-dense blueberries.

And yet when we’re looking at the strategically selected output from someone’s glucose monitor, seeing a flat curve vs a “spike” makes us think the opposite.

If you don’t have blood sugar issues, and are generally eating a lot of whole plant foods, you really don’t need to worry about your blood sugars.

Of course, if you do have diabetes or pre-diabetes, or you know your dietary pattern is predominantly hyper-processed and refined carbohydrates, a dietitian can help you take a sane (and evidence-based) approach to getting you blood sugars on track. And you can save the ACV for a nice kale Caesar salad.

PMID: 31221273 29686462

#bloodsugar #bloodsugarbalance #evidencebasednutrition #plantbasednutrition #vegannutrition #nutritionmyths #acv

PSA: you don’t need to shoot ACV to fix your blood sugars.

I get it. We all love a low effort hack. But they don’t always work as advertised.

While some folks may make it seem like blood sugar response is predictable, it’s actually not. Your glycemic response to the same food can be different from day to day because of non-food factors like:

- stress
- sleep
- illness and pain
- menstrual cycles
- medications
- physical activity

Also, we rarely eat a single food at a time. When we pair carbohydrate-rich foods like pasta or potatoes with fibre, protein, or a bit of acid…say a lentil bolognaise…those factors slow down the rate at which blood sugars rise without needing to gulp down a bunch of vinegar.

⚠️I feel like it needs to be said: the way a food effects your blood sugars IS NOT the same as it’s healthfulness.

Case in point: butter has no carbs and therefore a lower glycemic load than nutrient-dense blueberries.

And yet when we’re looking at the strategically selected output from someone’s glucose monitor, seeing a flat curve vs a “spike” makes us think the opposite.

If you don’t have blood sugar issues, and are generally eating a lot of whole plant foods, you really don’t need to worry about your blood sugars.

Of course, if you do have diabetes or pre-diabetes, or you know your dietary pattern is predominantly hyper-processed and refined carbohydrates, a dietitian can help you take a sane (and evidence-based) approach to getting you blood sugars on track. And you can save the ACV for a nice kale Caesar salad.

PMID: 31221273 29686462

#bloodsugar #bloodsugarbalance #evidencebasednutrition #plantbasednutrition #vegannutrition #nutritionmyths #acv ...

desireenielsenrd

May 10

This vegan chocolate mousse cake will make you a believer.

Plants can do anything, including making desserts so delicious, so decadent tasting that no one will even suspect it’s vegan.

Let alone that the creamy, dreamy mousse is actually made of silken tofu 🤯

Yes, I did take my tofu chocolate mousse and make a cake out of it.

I poured it over a brownie-like bitter chocolate crust made from almond meal.

And it’s so easy, even a newbie cook can do it!

⏰ 15 minutes of hands on time

🥣 8 ingredients, a blender and a bowl

It’s delicious on its own, or you can pile on your favourite fruit, sauce or even sneak in a layer of jam.

Recipe link in my bio! Make it this weekend for company. Or yourself 😜

#vegandesserts #plantbasedrecipes #veganfoodshare #healthydesserts #veganrecipes

This vegan chocolate mousse cake will make you a believer.

Plants can do anything, including making desserts so delicious, so decadent tasting that no one will even suspect it’s vegan.

Let alone that the creamy, dreamy mousse is actually made of silken tofu 🤯

Yes, I did take my tofu chocolate mousse and make a cake out of it.

I poured it over a brownie-like bitter chocolate crust made from almond meal.

And it’s so easy, even a newbie cook can do it!

⏰ 15 minutes of hands on time

🥣 8 ingredients, a blender and a bowl

It’s delicious on its own, or you can pile on your favourite fruit, sauce or even sneak in a layer of jam.

Recipe link in my bio! Make it this weekend for company. Or yourself 😜

#vegandesserts #plantbasedrecipes #veganfoodshare #healthydesserts #veganrecipes ...

desireenielsenrd

May 8

Is that pricey probiotic working??? 💸

As a gut health dietitian, I’ve been working with probiotics for over a decade, so I have watched the conversation on probiotics go from skepticism to adoption back to skepticism.

Why so controversial? Well, it’s a multi-billion dollar industry that talks a lot of science…but usually doesn’t offer products with actual human clinical trials to back them up. ⚠️

And there is a lot of back and forth in the research because unlike DHA or vitamin D, each strain – or combination of strains – of probiotics is totally unique. You can’t take the research from one strain and claim your strain works the same way.

Reviewing the research on probiotics is essentially comparing apples to oranges so in the systematic reviews and meta-analyses required to drive practice change, it leads to ‘heterogeneity’ that drives skepticism. And yet to say there is no research to support the use of probiotics is patently incorrect.

So…what does that mean for you? First things first: if you don’t have any gut issues, don’t go throwing a bunch of microbes in there for no reason.

If you have something going on, choose a probiotic with actual clinical trials (not just lab science) to show that it is useful in your condition. How to do that? Look it up on www.probioticchart.ca

Then, give that probiotic 12 weeks to make an impact.

If things have improved even by 25%, give it another 12 weeks and re-assess.

But after 12 weeks, if nothing has changed, it might be that A) that product was incompatible with your own gut microbes B) what you have going on isn’t as strongly related to your gut microbiome or C) it was a crap product in a cute package with really good marketing.

Have you ever tried a probiotic and it didn’t work, or it made things worse?

#guthealth #gutmicrobiome #probiotics #guthealthdietitian #digestivehealth #guthealthnutrition

Is that pricey probiotic working??? 💸

As a gut health dietitian, I’ve been working with probiotics for over a decade, so I have watched the conversation on probiotics go from skepticism to adoption back to skepticism.

Why so controversial? Well, it’s a multi-billion dollar industry that talks a lot of science…but usually doesn’t offer products with actual human clinical trials to back them up. ⚠️

And there is a lot of back and forth in the research because unlike DHA or vitamin D, each strain – or combination of strains – of probiotics is totally unique. You can’t take the research from one strain and claim your strain works the same way.

Reviewing the research on probiotics is essentially comparing apples to oranges so in the systematic reviews and meta-analyses required to drive practice change, it leads to ‘heterogeneity’ that drives skepticism. And yet to say there is no research to support the use of probiotics is patently incorrect.

So…what does that mean for you? First things first: if you don’t have any gut issues, don’t go throwing a bunch of microbes in there for no reason.

If you have something going on, choose a probiotic with actual clinical trials (not just lab science) to show that it is useful in your condition. How to do that? Look it up on www.probioticchart.ca

Then, give that probiotic 12 weeks to make an impact.

If things have improved even by 25%, give it another 12 weeks and re-assess.

But after 12 weeks, if nothing has changed, it might be that A) that product was incompatible with your own gut microbes B) what you have going on isn’t as strongly related to your gut microbiome or C) it was a crap product in a cute package with really good marketing.

Have you ever tried a probiotic and it didn’t work, or it made things worse?

#guthealth #gutmicrobiome #probiotics #guthealthdietitian #digestivehealth #guthealthnutrition ...

desireenielsenrd

May 5

Avocado toast is great…but have you tried smashed pea toast??

It’s super satisfying because it’s packed with fibre and protein: a whopping 25 grams of protein when served on one piece of sprouted grain toast and 30 grams if you divide the mixture between two slices.

Plus, the combination of white beans and tahini gives you a boost of calcium too. 💪🏼

It’s an affordable lunch option that you’ll actually look forward to eating because it’s creamy and comforting and absolutely delicious.

So make it this weekend and get your lunch sorted for the whole dang week in just minutes. Full recipe in the link in my profile 👋

#plantbasedrecipes #easyveganrecipes #stuffontoast #plantbased #avocadotoast #veganfoodshare ...

desireenielsenrd

May 3

What’s the difference between hemp, chia and flax?

Hemp, chia and flax seeds all contain omega 3 fatty acids…but each one stands out for a different reason.

🌱 Flax: 1 tablespoon of flax contains 1.6 grams of omega 3 fatty acids…your entire daily requirement. It also contains 1.9 grams of fibre, including gel-forming soluble fibre which is why it makes a great egg replacement.

There are small amounts of iron and zinc but what sets flax apart from the other two are the lignans, special polyphenols that when converted by your gut microbiome have weak phytoestrogenic activity.

⚠️ Flax should always be ground so we can access its nutrition as it’s very hard exterior is difficult to breakdown.

🌱 Chia: the highest omega 3 content with 1.9 grams per tablespoon. Chia contains higher fibre – including gelling soluble fibre – at 3.7 grams with slightly higher amounts of zinc and iron and protein. For me, when you want soluble fibre, go for chia seeds.

🥣 Eat them hydrated – soaked in overnight oats, chia puddings, chia fresca, chia jam or yogurt.

🌱 Hemp: the lowest omega 3 content with 0.8 grams per tablespoon but it packs a big bunch in terms of minerals and protein.

1 tablespoon of hemp contains 1.3 mg of iron, 1 mg of zinc as well as a third of your daily manganese as well as 3.3 grams of protein.

When you want minerals and protein, go for hemp. They blend up perfectly to make hemp milk, in smoothies or you can replace ½ cup of flour in most cookie and quick bread recipes with hemp to boost omega 3, protein and minerals.

All 3 of these omega rich seeds are nutritious. I have all three in my kitchen, but I have to admit that I use hemp hearts most often because they lack the soluble fibre and therefore blend seamlessly into plant milks, smoothies and baking.

Which one do you use most often?

#plantbasednutrition #vegannutrition #hemphearts #omega3 #chiaseeds #flaxseed

What’s the difference between hemp, chia and flax?

Hemp, chia and flax seeds all contain omega 3 fatty acids…but each one stands out for a different reason.

🌱 Flax: 1 tablespoon of flax contains 1.6 grams of omega 3 fatty acids…your entire daily requirement. It also contains 1.9 grams of fibre, including gel-forming soluble fibre which is why it makes a great egg replacement.

There are small amounts of iron and zinc but what sets flax apart from the other two are the lignans, special polyphenols that when converted by your gut microbiome have weak phytoestrogenic activity.

⚠️ Flax should always be ground so we can access its nutrition as it’s very hard exterior is difficult to breakdown.

🌱 Chia: the highest omega 3 content with 1.9 grams per tablespoon. Chia contains higher fibre – including gelling soluble fibre – at 3.7 grams with slightly higher amounts of zinc and iron and protein. For me, when you want soluble fibre, go for chia seeds.

🥣 Eat them hydrated – soaked in overnight oats, chia puddings, chia fresca, chia jam or yogurt.

🌱 Hemp: the lowest omega 3 content with 0.8 grams per tablespoon but it packs a big bunch in terms of minerals and protein.

1 tablespoon of hemp contains 1.3 mg of iron, 1 mg of zinc as well as a third of your daily manganese as well as 3.3 grams of protein.

When you want minerals and protein, go for hemp. They blend up perfectly to make hemp milk, in smoothies or you can replace ½ cup of flour in most cookie and quick bread recipes with hemp to boost omega 3, protein and minerals.

All 3 of these omega rich seeds are nutritious. I have all three in my kitchen, but I have to admit that I use hemp hearts most often because they lack the soluble fibre and therefore blend seamlessly into plant milks, smoothies and baking.

Which one do you use most often?

#plantbasednutrition #vegannutrition #hemphearts #omega3 #chiaseeds #flaxseed ...

desireenielsenrd

Apr 28

Skipping grains for gut health? Not so fast (AD)

Many of us have intolerance type reactions to whole plant foods like legumes, vegetables and grains…which leads us to mistakenly believe that we have an outright intolerance to those foods or worse, that these foods are somehow bad for gut health.

Outside of celiac disease or acute flares of digestive issues like ulcerative colitis or irritable bowel syndrome, high fibre whole grains like wheat are actually foundational to building a healthy digestive tract.

Wheat contains multiple compounds that are directly beneficial to digestive health, like:

🧹 Insoluble fiber: insoluble fibre from wheat helps “sweep” the gut, improving timely elimination (AKA poop) as well as encouraging proper cell turnover in the gut lining to keep it strong and healthy.

⚡️ Polyphenols: polyphenols are powerful phytochemicals with antioxidant, anti-inflammatory and - surprise - prebiotic benefits. Polyphenols are thought to boost beneficial bacteria in the gut such as Lactobacillus or Bifidobacterium.

💨 Fermentable fibres: not all fibres are fermentable…and only fermentable fibres feed the gut microbiome! Wheat contains fermentable fibres that are well-researched prebiotics like fructans as well as arabinoxlyans, which have been shown to boost production of butyrate, an important short chain fatty acid for the gut-brain-immune axis.

I often hear that people feel they get enough fiber from vegetables, but you may be surprised to hear that’s not always the case.

For example, people following a strict gluten free diet - which would not restrict any fruit and vegetable intake - typically have low fiber intakes and increased risk of digestive issues like constipation (PMID: 34445038)

If you’ve been avoiding whole grains like wheat, you can rebuild your tolerance. Start low, go slow and be consistent. For example, enjoy just 1 slice of 100% whole grain wheat bread or a tablespoon of wheat germ daily. Once your gut has adjusted, you can add another serving.

#whataboutwheat #wholegrains #guthealth #eatmorefiber #plantbasednutrition

Skipping grains for gut health? Not so fast (AD)

Many of us have intolerance type reactions to whole plant foods like legumes, vegetables and grains…which leads us to mistakenly believe that we have an outright intolerance to those foods or worse, that these foods are somehow bad for gut health.

Outside of celiac disease or acute flares of digestive issues like ulcerative colitis or irritable bowel syndrome, high fibre whole grains like wheat are actually foundational to building a healthy digestive tract.

Wheat contains multiple compounds that are directly beneficial to digestive health, like:

🧹 Insoluble fiber: insoluble fibre from wheat helps “sweep” the gut, improving timely elimination (AKA poop) as well as encouraging proper cell turnover in the gut lining to keep it strong and healthy.

⚡️ Polyphenols: polyphenols are powerful phytochemicals with antioxidant, anti-inflammatory and - surprise - prebiotic benefits. Polyphenols are thought to boost beneficial bacteria in the gut such as Lactobacillus or Bifidobacterium.

💨 Fermentable fibres: not all fibres are fermentable…and only fermentable fibres feed the gut microbiome! Wheat contains fermentable fibres that are well-researched prebiotics like fructans as well as arabinoxlyans, which have been shown to boost production of butyrate, an important short chain fatty acid for the gut-brain-immune axis.

I often hear that people feel they get enough fiber from vegetables, but you may be surprised to hear that’s not always the case.

For example, people following a strict gluten free diet - which would not restrict any fruit and vegetable intake - typically have low fiber intakes and increased risk of digestive issues like constipation (PMID: 34445038)

If you’ve been avoiding whole grains like wheat, you can rebuild your tolerance. Start low, go slow and be consistent. For example, enjoy just 1 slice of 100% whole grain wheat bread or a tablespoon of wheat germ daily. Once your gut has adjusted, you can add another serving.

#whataboutwheat #wholegrains #guthealth #eatmorefiber #plantbasednutrition ...

The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.

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