A New Leaf // The Ultimate Guide to Dark Leafy Greens

The days are getting shorter, the leaves are falling, and we’re preparing our snuggies for hibernation on the couch. With fall vastly approaching I’m looking forward to fall harvest.  While most of America (hey, ‘Merica) goes pumpkin *spice* crazy,  I’ve begun mapping out my game plan because…it’s #SoupMaster SEASON! dun-dun-dunnnn.   

Shift Happens //

Transitioning into a new season, means fresh starts and new opportunities.  While we crave a flavorful life and palate, getting there comes with successes, obstacles, and challenges. This season my goal is to uncover resources that will help us lay the foundation for a healthy lifestyle that is intuitive and sustainable.  What better way to start than with the world’s most inexpensive source of vital nutrients?  

‘Tis The Season To Get Into The Green //

There are tons of edible leafy greens out there, packed with vitamins and minerals that will alkaline your blood, help you maintain a healthy body weight, boost your energy levels and overall health, while preventing nutrition-linked diseases/illnesses.  In addition to being low cal and low fat, dark leafy greens are a great source of iron, calcium, dietary fiber, and folate.  Their low glycemic index reduces the risk of type 2 diabetes, while their phytochemical and antioxidant rich content makes them excellent fighters against preventable chronic diseases.  


  • Iron

  • Calcium

  • Folate

  • Vitamin C

  • Potassium

  • Magnesium

  • Phytochemicals

  • Fiber

  • Vitamin K

  • Antioxidants

  • Improve immune function

  • Low Calories

  • Low Fat

  • Low Glycemic Index

Kale raisedonramen.com

The USDA  My Plate recommends 2-3 cups of vegetables a day depending on age, sex, and level of physical activity.  Studies show frequent consumption of leafy greens improves health outcomes and can substantially reduce risk of chronic disease and mortality.   


Shopping //

When shopping for leafy green veggies you want to pick greens that are crisp, rich in color, and free of blemishes.  Shopping local and in season allows you to get more for your food dollars. 

*Intended to be used as a guide only

*Intended to be used as a guide only


In Heavy Rotation //

Whether you’re new to this or a heavy green connoisseur, rotating your greens weekly is a great way to reduce the risk of alkaloid buildup (rare, but knowledge is power) and reap the benefits of the variety of nutrients each green family offers. 


The Families:


  • Beet Greens

  • Spinach

  • Swiss Chard


  • Carrot Tops

  • Celery

  • Cilantro


  • Dandelion Greens

  • Leaf Lettuce

  • Romaine Lettuce


  • Arugula

  • Broccoli

  • Bok Choy

  • Brussel Sprouts

  • Cabbage

  • Collards

  • Kale


To Cook Or Not To Cook, That Is The Question Today //

Boiled, steamed, blanched, or eaten raw, leafy greens can be prepared a variety of ways.  While I enjoy them as my main dish, leafy greens can easily be incorporated into your breakfast bowls, soups, salads, or wraps.  One of my favorite way to get my greens in on the go is through a delicious green smoothie.   



Green smoothie raisedonramen.com

Needs //

  • 1 whole kewi

  • 8 small strawberries

  • 1 banana

  • 5 oz coconut water

  • 5 oz water

Do it //

Blend & Enjoy


*Freeze at least one of the fruits if you desire a cold smoothie

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