Delicious Nutrition Powerhouses: Fall and Winter Greens


DI_greens_MAINBy Dance Informa

All the recipes below have been developed and tested by Emily Harrison, registered dance dietitian. The kale salad and the smoothie recipe are dancer favorites!

Orange and red leaves on the trees mean it’s time for cool weather greens like kale, spinach, Swiss chard, collard greens, mustard greens, beet greens and bok choy, just to name a few.   These nutrition powerhouses aren’t called “superfoods” for nothing.

Why they are good for you:

Leafy greens are very low in calories and fat but are beautiful sources of Vitamins A and C, which are important in immune function and cancer prevention. They are lovely sources of calcium and vitamin K, which are key in long-term bone health. They contain small, but important, amounts of iron, magnesium, zinc and folate.


Antioxidants are naturally occurring vitamins and phytochemicals that help prevent oxidative stress on cells by combating free radicals, help detoxification enzymes, and reduce the growth and spread of cancer cells1. All of these vitamins, minerals and antioxidants are known to be beneficial in recovery nutrition. Eating a variety of leafy greens each week will help your muscles bounce back stronger on long dancing or performance weeks. Beets are the current darlings of the sports nutrition world because the nitrates have been shown to boost aerobic capacity, reduce inflammation, and they have some of the highest antioxidant levels in the plant kingdom. But don’t toss the beet greens! They are delicious sautéed in a little sesame oil with soy sauce and garlic. Leutein and zeaxanthin are two phytonutrients in kale and other leafy greens. They are players in cancer prevention but also have been shown to decrease risk for blindness, cataracts and macular degeneration.

Get the full article and all of the recipes here! 

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