Forgotten Vegetables and Greens to Boost Your Health and Recipes to Try

Many people overlook some of the most nutritious vegetables and greens available. Kale, Swiss chard, nettle, and beets are often forgotten but offer impressive health benefits and versatile ways to enjoy them. These greens and roots provide essential vitamins, minerals, and antioxidants that support overall well-being. This post explores their benefits and shares simple recipes to help you add them to your diet.

Fresh kale leaves ready for cooking

Kale, Swiss Chard, and Nettle: Nutrient Powerhouses

Kale stands out as a green vegetable packed with vitamins A, C, and K. It also contains important minerals like iron and calcium, which support bone health and blood function. Swiss chard offers similar benefits with its rich supply of magnesium, potassium, and vitamins A and C. Both greens are excellent for boosting immunity and maintaining healthy skin.

Nettle is less common in everyday cooking but deserves attention for its antioxidant content. It helps reduce inflammation and supports detoxification. Nettle tea is a popular way to enjoy its benefits, offering a soothing and nutrient-rich drink. For those who enjoy experimenting in the kitchen, young nettle shoots can be sautéed with olive oil and garlic for a flavorful side dish.

Green Smoothie Recipe with Kale

Try this easy smoothie to start your day with a nutrient boost:

• 1 cup chopped kale leaves

• 1 ripe banana

• 1 teaspoon honey

• 1 cup almond milk

  
  

Blend all ingredients until smooth. This refreshing drink combines the vitamins from kale with natural sweetness and creaminess, making it a perfect breakfast or snack.

Beets: A Root Vegetable with Multiple Benefits

Beets are known for their ability to support detoxification and improve physical performance. They contain nitrates that help lower blood pressure and enhance blood flow. This makes beets a great choice for heart health and endurance.

You can enjoy beets raw or cooked, each way offering unique flavors and textures. Raw beets have a crunchy, earthy taste, while cooking softens them and brings out their natural sweetness.

Fresh grated beet salad with ginger and herbs

Fresh Beet Salad Recipe

This salad is simple, nutritious, and full of flavor:

• 2 medium fresh beets, grated

• 1 teaspoon grated fresh ginger

• Juice of half a lemon

• 1 tablespoon olive oil

• Fresh mint or parsley, chopped (optional)

  
  

Mix all ingredients in a bowl. The ginger adds a spicy kick, while lemon juice brightens the flavors. Fresh herbs provide an aromatic touch. This salad pairs well with grilled meats or can be enjoyed on its own.

Warm Beet Side Dish

For a comforting warm dish, boil beets until tender. Slice them and sauté with onions and garlic in olive oil. Season with sea salt and pepper to taste. This simple preparation highlights the natural sweetness of beets and adds a savory depth from the sautéed aromatics.

Why Include These Greens and Vegetables in Your Diet?

• Rich in vitamins and minerals: Kale, Swiss chard, and nettle provide essential nutrients that support immune function, bone health, and skin vitality.

• Antioxidant properties: Nettle and beets contain antioxidants that help protect cells from damage.

• Heart health: Beets’ nitrates can help lower blood pressure and improve circulation.

• Versatile cooking options: These vegetables can be eaten raw, cooked, or blended into drinks, making it easy to add variety to meals.

  
  

Adding these often-forgotten vegetables to your diet can improve your nutrient intake and introduce new flavors to your meals.

Tips for Buying and Storing

• Choose fresh, vibrant leaves for kale, Swiss chard, and nettle. Avoid yellowing or wilted leaves.

• For nettle, handle with gloves when fresh to avoid stings, or buy dried nettle for tea.

• Select firm, smooth beets without soft spots.

• Store leafy greens in the refrigerator wrapped in a damp cloth to keep them fresh longer.

• Beets can be stored in a cool, dark place or refrigerated for several weeks.