Going Green: The Health Benefits of Green Vegetables

By Paige P., RDN, LD

Even though recycling and reducing waste are important topics in the food industry, today we aren’t talking about why you should bring our own reusable bags to the grocery store. This piece dives into the health benefits of adding green vegetables to your diet, and provides a few great recipes to help you do so!

We know that eating the rainbow ensures you are getting a great variety of vitamins, minerals and antioxidants that your body needs. Green vegetables are great sources of vitamin K, which helps with essential blood clotting, and folic acid to prevent neural tube defects. Potassium is also plentiful, which can aid in lowering blood pressure! (1).

With benefits like these, we know you’ll be looking for ways to add veggies such as spinach to your next meal. Below are a few delicious recipes to add a few green vegetables into your diet!

Green Power Smoothie


  • 2 cups spinach
  • ¼ cup plain Greek yogurt
  • 1/c cup almond milk (unsweetened)
  • ½ frozen banana
  • ½ cup frozen pineapple


  • Add all ingredients into a blender
  • Blend until mixture is smooth, adding more liquid if needed.

Creamy Green Goodness Salad Dressing


  • 2/3 cup plain Greek yogurt
  • ½ cup jalapeño
  • 2 green onions
  • ½ cup cilantro
  • 2 tablespoons lime juice
  • 1 tablespoon honey
  • ½ teaspoon kosher salt
  • 1/3 cup water


  • Chop green onions and jalapeño pepper, remove seeds to make less spicy.
  • Add all ingredients into blender and blend until smooth.
  • Keep in the fridge until ready to use. Makes for a perfect creamy salad dressing, without all the extra calories.

Four Leaf Clover Eggs


  • 1 green bell pepper
  • 4 eggs
  • cooking spray


  • Turn bell pepper on its side and slice to form rings (four leaf clovers)
  • Spray frying pan with non-stick spray over medium heat.
  • Sauté one side of the pepper, then flip and crack an egg inside each ring.
  • Cover with a lid and cook until yolk has reached your desired runniness.

Lime Avocado Hummus


  • 1 can (15 oz.) garbanzo beans
  • 1 cup cilantro leaves
  • 2 jalapenos (seeded or unseeded depending on how much heat you like)
  • 3 garlic cloves, minced
  • ¼ cup lemon juice
  • 3 tbsp. tahini
  • ½ tsp salt
  • ¼ cup water


  • Add all ingredients into food processor and blend until fully mixed.
  • If hummus is dry/chunky, gradually add water and blend until smooth.
  • Serve with celery, cucumbers or green pepper slices!

We hope these tips and recipes are useful! For more information about the Livea plan, call 855-Go-Livea, or fill out a form here for more information.


(1) https://www.todaysdietitian.com/newarchives/110308p34.shtml