How to Add Dark Green Vegetables to Your Family Meals

Spring is a time for new beginnings and clearing out winter stillness with bitter, astringent foods like dark green leafy greens.

Intentionally adding in more dark green vegetables to your family meals is a great way to embrace new spring beginnings and slowly incorporate healthy habits. 

What are your family’s favorite dark green vegetables?

Health benefits of dark green vegetables:

• Rich in fiber, which helps lower cholesterol and regulate digestion.
• Great source of potassium, which helps to regulate blood pressure and promotes bone health.
• Dark green leafy greens, like kale or spinach, are packed with vitamins and minerals (vitamins A, C, E, K, folate, as well as iron, calcium potassium, and magnesium) to promote overall health and immune function.
• Packed with antioxidants, which help to protect cells against damage.

Ideas to add dark green vegetables to your family meals:

• Add leafy greens or other green vegetables to your morning eggs, smoothies, sandwiches, wraps, soups, casseroles, and stir-frys
• Add shredded zucchini to banana muffins
• Add broccoli to your macaroni and cheese
• Slice green bell peppers and eat raw with your favorite dip
• Pair your lunch or dinner with a leafy green side salad
• Steam vegetables for a simple side dish

Give it a try: add spinach to meatballs!

Turkey Spinach Meatballs

Print Recipe

CourseAppetizer, Main Course, Snack

Servings4

Calories144kcal

Equipment

• Baking sheet
• Mixing bowl
• Knife
• cutting board

Ingredients

• 1 lb. ground turkey
• 1 egg
• 1 onion small
• 2 cloves garlic finely chopped (or 1 tsp ground garlic)
• 1 cup spinach finely chopped
• 1/2 tsp dried oregano optional
• 1/2 tsp ground black pepper optional
• salt to taste

Instructions

• Preheat oven to 400°F.
• In a mixing bowl, combine all ingredients and mix until fully incorporated.
• Roll mixture into 1-inch balls. Place meatballs onto a parchment paper lined baking sheet. Wash hands well and sanitize all utensils and work surfaces.
• Bake for 13-15 minutes or until internal temperature reaches 165°F.
• (Alternatively, you can cook meatballs in a skillet on the stovetop.)

Notes

Serve with our sweet potato fries and a vegetable or salad to create a balanced meal!

Nutrition Facts

Turkey Spinach Meatballs

Serving Size

 

1 serving

Amount per 1 Serving

Calories

144

% Daily Value*

Fat

 

2

g

3

%

Saturated Fat

 

1

g

6

%

Trans Fat

 

1

g

Cholesterol

 

63

mg

21

%

Sodium

 

66

mg

3

%

Carbohydrates

 

4

g

1

%

Fiber

 

1

g

4

%

Sugar

 

1

g

1

%

Protein

 

27

g

54

%

Vitamin D

 

1

µg

7

%

Calcium

 

25

mg

3

%

Iron

 

1

mg

6

%

Potassium

 

429

mg

12

%

* Percent Daily Values are based on a 2000 calorie diet.