As the weather warms, it’s a great time to focus on eating leafy greens to support brain health. These nutritious foods are rich in nutrients like folate, vitamin K, and lutein, which may help reduce inflammation and slow cognitive decline. In addition, according to the Mayo Clinic Health System and Harvard Medical School, dark leafy greens have antioxidant properties shown to mitigate age-related memory loss, while potentially reducing stress and promoting resilience. 

“Incorporating these leafy greens into your diet is simple,” says Ophelia Steppe, the state nutritionist for New Mexico Aging and Long-Term Services Department. “Kale, spinach, collards, broccoli, Swiss chard, and arugula can be easily included in a variety of meals like smoothies, soups, wraps, pasta sauces, casseroles, and dips.”

Here, Steppe shares a couple of her own delicious recipes—a simple smoothie and a power greens salad.

Simple Green Smoothie

1 cup unsweetened vanilla almond milk

1 very ripe banana

½ cup spinach*

½ cup kale*

½ tablespoon ground flaxseed

½ tablespoon chia seeds

¼ cup silken tofu

½ teaspoon cinnamon (optional)

Preparation

In a blender, combine the almond milk, banana, greens, flax and chia seeds, tofu, and cinnamon. Blend on high until the mixture is smooth. Add water or almond milk for desired consistency.

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Power Greens Salad

Power Greens Salad

2 cups chopped kale*

2 cups chopped spinach*

1 cup chopped broccoli

2 cups shredded carrots 

1 cup chopped purple cabbage

½ cup chopped green onions

½ cup raisins 

For additional protein, add 1 cup cooked chickpeas or black beans

Dressing

1 teaspoon dijon mustard

3 tablespoons extra virgin olive oil 

1 pinch pepper 

1 tablespoon freshly squeezed lemon juice

Preparation 

Mix salad ingredients in a large bowl, whisk together dressing in a smaller bowl, and combine to taste.

*Shopping note: Purchasing greens by the bunch and chopping them yourself is a more cost-effective option than buying packaged greens. When available, organic vegetables are
usually fresher and better for you.