March 9, 2015

Recipes: 12 Kid-Friendly Leafy Greens Recipes

Celebrate National Nutrition Month and St. Patrick’s Day by adding some green to your plate

By Zoe Bullock

This March, we have a lot to celebrate. Not only is it National Nutrition Month, but with St. Patrick’s Day coming up, we could all stand to decorate our families’ plates with a little more green. Spinach, kale, broccoli rabe, cabbage, collard greens, Swiss chard, beet greens, bok choy, cabbage, arugula, and mustard greens are readily available nutritional powerhouses that we could use to add variety, color, and health-supportive properties to our family’s diets. The USDA recommends that we eat three cups of dark leafy greens per week. The benefits of dark leafy greens include fighting inflammation, clearing congestion, increasing energy, improving circulation, lowering cholesterol, promoting healthy intestinal flora, and improving organ function. Greens are a low-calorie, low-carbohydrate, and low-fat source of abundant minerals (including magnesium, calcium, iron, and potassium) and vitamins (including K, C,E, and many B vitamins). Take advantage of these phytochemicals and nutrients with these kid-friendly and easy recipes today.

Collard Rolls

Enjoy these vegan, allergy-friendly green burritos, stuffed with aduki beans, bell peppers, and brown rice. Get the kids involved in rolling these collard rolls shut for a fun family dinner-time project. Via wholefoodsmarket.com
Cajun Inspired Collard Rolls

Get inspired by the traditional Southern preparation of collard greens with ham, bacon, or sausage, and enjoy this meat-filled version of a green burrito. Kids will love getting their hands dirty and helping to roll the filling into the leaves. Via dailywaffle.com
Red Cabbage, Cranberry, and Apple Slaw

Kids love the crisp texture of of cabbage and apples, and parents love the extra serving of vegetables. This slaw is the perfect weeknight side dish for adding some color and sweetness to your main meal. Hint: experiment with red and green cabbage, different apple varieties, different dried berries and nuts for a flavorful experience. Via myrecipes.com
Crispy Kale “Chips”

Everyone wins with this three-ingredient recipe for baked kale chips. Usually found on world’s healthiest foods lists, kale is a nutritional powerhouse. This unusual preparation makes the perfect snack or dinner side dish. Kids will love the crispy texture of these chips, making this the ideal way to introduce kids to the health benefits of kale. Via foodnetwork.com
Garlicky Bok Choy

This garlicky bok choy, ready in under five minutes, combines the ease of preparation, the delicious flavor, and the health-supportive properties of this veggie. Perfect as a side dish for both Asian-inspired meals and even to a roast chicken, try it as an accompaniment to a weeknight dinner. Via bonappetit.com
Green Machine Smoothie

This smoothie recipe from marthastewart.com makes for the perfect snack. With all the health benefits of romaine lettuce, kale, and parsley, this smoothie benefits from the topical taste of mango and pineapple. Hint: try adding a banana for a denser texture and even more sweetness, to appease a pickier eater.
Chard Fritters

For a breakfast treat, try chard fritters. This green batter is prepared in the food processor in under five minutes, and then pan-fried for a crisp texture. This nutrient-dense dish is sure to set your family off to the right start for the day. Hint: try this recipe with any leafy green, including radish tops, kale, spinach, collard greens, or turnip greens, and use yogurt or sour cream for a topping. Via alexandracooks.com
Sauteed Greens

Experiment with leafy greens for this sautéed side dish. Include the kids by trying new types of greens, especially the exotic and heirloom varieties available at winter farmers markets, naming them, picking them, tasting them, cooking them, and choosing favorites. food52.com
Green Eggs and Ham

Bring a love of literature into the kitchen with Rachael Ray’s Green Eggs and Ham recipe. This muffin-tin baked dish makes for a perfect make-ahead, high-protein, grab-and-go breakfast or snack. Via foodnetwork.com
Turkey-Spinach Meatballs

Use the frozen spinach sitting in your freezer to create this dish. Kids and adults love meatballs, and the familiar texture may be enough to inspire the pickiest eaters to gives this greens recipe a try. Hint: To save time on a weeknight, use a jar of pre-made marinara sauce and serve this dish over pasta. Via bonappetit.com
Tilapia with Arugula, Capers, and Tomatoes

Kids love the mild taste of tilapia. For a fool-proof weeknight meal, serve this dish to reap the health benefits of leafy greens and fish. Hint: add rice or quinoa for a starchy side, and you have a perfectly balanced meal. Via marthastewart.com
Green Hummus

Adults and kids will love dipping into this hummus recipe, ready in under five minutes in your food processor. For a party dish, a weeknight side dish, or a snack, serve this hummus with pita chips and a plate of crudités. Hint: experiment with different herbs and greens to find your favorite combinations. Via iquitsugar.com