Whenever I feel a little off, I know that adding more greens to my meals will help—both physically and mentally. With so many salad combinations and dressings available, leafy greens can be flavorful and varied. Wilted greens in soups and stews or blended into smoothies are other easy ways to enjoy them.
At certain times of year, the inner critic gets louder and we can fall into self-judgment, convincing ourselves that harsh comments are part of growth. How well has that strategy worked in the past? For me, the cycle of criticism didn’t help. Instead, I shifted to asking, “What went well?” and looking for ways to do more of it. That positive approach translates especially well to food choices.
What foods make me feel my best, most vibrant and energetic self?
Chances are, you’ll answer similarly—an abundance of greens. Leafy greens deliver concentrated energy and vital nutrients. Varieties like kale, collards, lettuce, parsley, spinach, arugula, Swiss chard, bok choy, dandelion greens, mizuna, and escarole are all affordable, low in calories, and packed with benefits.
Leafy Greens Are Nutritious.
- Fiber: supports gut health, promotes fullness, and maintains regularity.
- B-vitamins: help convert carbohydrates into usable energy.
- Folic acid: supports cell production and prevents anemia.
- Vitamin C: supports immune health.
- Potassium: helps maintain healthy blood pressure, bones, and muscles.
- Magnesium: associated with lower diabetes risk.
- Vitamin K: essential for clotting and bone health.
- Iron: supports oxygen transport in red blood cells.
- Calcium: important for strong bones.
- Carotenoids: help preserve vision health.
Benefits of eating leafy greens
- Increased energy
- Lower cholesterol
- Reduced risk of colon cancer
- Potential protection against breast cancer
- Lower risk of stroke and heart disease
- Improved fat-burning during exercise
- Reduced risk of blood clots
- Better regulation of cholesterol and triglycerides
- Protection against toxins and age-related decline
- Improved bowel regularity
A great salad dressing is key to eating more greens.
One of the simplest ways to increase your greens is by making more salads. When you have a flavorful dressing ready, you can quickly combine whatever is in the fridge for a satisfying meal. I clean out the refrigerator before shopping, chop up what’s left, and store it with a paper towel to absorb moisture. No strict recipe is needed—just toss and enjoy. A few favorite dressings that make salads irresistible include:
- Vegan Avocado Lime Dressing (the acclaimed “green goddess”)—creamy and oil-free.
- Vegan Caesar Dressing—rich and tangy, great on romaine or kale, or as a veggie dip.
- Chipotle Salad Dressing—for a smoky, mildly spicy creamy option.
- Creamy Garlic Dressing—dairy-free but decadently creamy.
- Everyday Salad Dressing—a quick two-minute go-to when nothing is prepped.
- Green Tahini Sauce—earthy, nutty, and versatile.
More Easy Vegan Salad Recipes
- Arugula and Avocado Salad: simple, seven ingredients, and universally loved.
- Harvest Salad with Apple Vinaigrette: the dressing alone is worth making in double batches.
- Raw Cauliflower Salad: crunchy, satisfying, and stays fresh in the fridge all week.
- Crunchy Quinoa + Kale: uses lacinato kale and crispy quinoa to elevate a basic salad.
- Butternut Squash Salad: roasted squash with a creamy tahini-balsamic dressing and kale.
- Easy Green Salad: ready in about five minutes with a homemade dressing.
- Taco Salad with Baked Tortilla Strips: romaine with cilantro dressing and spiced baked strips—highly crave-worthy.
Soups + Leafy Greens: YES!!!
When temperatures drop, a cold salad may not appeal—but soups are an ideal way to add greens. Almost any soup can accommodate chopped kale, spinach, Swiss chard, or arugula. Stir them in at the end and let them wilt before serving. Even recipes that don’t list greens can benefit from a handful added at the finish. Try adding chopped kale or your preferred green to these comforting soups and stews:
- Parsnip and Kale Soup
- Hearty Lentil Soup
- No Beef Stew
- Vegan Split Pea Soup
- Healthy Minestrone
- Vegan Tomato Soup
- Cauliflower Red Lentil Soup
- Roasted Vegetable Soup
Smoothies with leafy greens
Smoothies are one of the easiest ways to consume greens. If you have extra greens that might spoil, freeze them for smoothies. Both fresh and frozen greens work well. Favorite blends include:
- Chocolate Cherry Shake—rich and indulgent, with greens cleverly disguised.
- Lemon Zinger Smoothie—for those who prefer a less sweet option.
- Classic Green Smoothie—with suggestions for easy swaps and substitutions.
Tame that inner critic!
When self-criticism rises, consider whether you would speak that way to a friend. If not, it’s not fair to say those things to yourself. Shift the conversation and try the “What Went Well?” approach—ask yourself what went right today and build on it.
Still looking for holiday recipes? Browse favorites and plan a menu that includes vibrant greens in salads, soups, and smoothies to keep you feeling nourished and energized.