One way to get fruit and vegetables into your family’s diet every day is to add it to other recipes. Try these seven sneaky ways to use green powder every day.
We all want to get more fresh vegetables into our diet. Studies show that fresh fruits and vegetables are helpful for gut health and for weight loss and that only one in 10 adults get enough of them to meet daily requirements. [source] This puts them at risk for chronic diseases like diabetes and heart disease,” said Seung Hee Lee Kwan, Ph.D., of CDC’s Division of Nutrition, Physical Activity and Obesity, lead author of the study. “As a result, we’re missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide.”
The problem is that fresh vegetables, especially the more nutrient-dense ones, are good for you, but it’s hard to make vegetables taste good for picky eaters.
One way to get around that is to condense several servings of greens like spinach, kale, mustard greens, and Swiss chard into a single scoop. How do you do that? Dehydrate the greens and powder them.
You may have seen these green powders on the grocery store shelf and even tried them. In order to make the green powders taste palatable, many manufacturers use questionable ingredients that you may not want in your diet. Watch out for these ingredients and avoid powders that contain them:
- artificial colors
- artificial sweeteners
- emulsifiers or thickeners to maintain texture for mouthfeel
- non-organic or GMO ingredients
Greens are a great source of a variety of nutrients and micronutrients. Since many of us aren’t getting enough of these, greens powders can be a good way to get small amounts of a variety of nutrients in a single serving.
Our family used these purchased green powders for several months until we wised up and started making our own. It has saved us hundreds of dollars and increased our intake of fruits and vegetables fivefold.
Benefits of Dark Green Leafy Vegetables
Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease.
Now, I purchase fresh greens when they are on sale or at reduced prices in the grocery store, and I also watch for bags of produce that are marked down because they are reaching their expiration date. I find one or two of those bags every week when I shop.
I also grow my own fresh organic vegetables and make sure there are plenty of dark green leafy vegetables growing in my garden beds when they are in season.
List of Super Greens to Add to Homemade Green Powder
- Mustard greens
- Broccoli greens
- Cabbage (green or red)
- Brussels sprouts
- Chinese cabbage
- Turnip greens
- Broccoli Rabe
- Bok Choi
- Herbs like mint, lemon verbena, or lemon balm
The wonderful thing about making your own green powder is that there is no specific recipe! Use the herbs and greens that you find in each season and mix and match them. We always add a bit of mint to our mix to give it a little kick.
Sneaky Ways to Add Green Powder into Recipes
- Add to your morning eggs
- Add to baked goods like pancakes and muffins
- Stir into salad dressing
- Add to morning smoothies
- Add a scoop to your homemade soup when you add the spices
- Use in homemade spice mixes
- Use in homemade meat rubs