Tag Archives: greens

Ways To Up Your Greens – Part 2

In the last two posts I’ve talked about the nutritional benefits of green leafy vegetables, and how to get more of them into your diet.  Today, I finish off this topic with a few more suggestions of when and how you can enjoy these as a part of your daily diet.

  1. Make a rocket soup!  It’s absolutely packed to the brim with leafy greens yet you’d never know it.  It’s also so easy, yet so fresh and delicious.
  2. Pack a wrap with some hummus and broken walnuts, and a handful of spinach, rocket or watercress.  Whatever floats your boat!
  3. Mashed potatoes or smashed new potatoes are great with a dollop of wholegrain mustard and some chopped watercress.  It adds a whole new dimension of peppery-ness that you’ll love!
  4. One thing I really love to do is have a delicious plant-based cooked breakfast with some freshly wilted spinach on the side.  It’s really fresh, and looks gorgeous on the plate with the roasted vine tomatoes, stuffed mushrooms, beetroot falafel, avocado and beans (sorry, but you’ve got to have beans!)
  5. Steam a large head of broccoli (or two) until cooked but with some bite.  Rinse under cold water to keep the fresh green colour, then keep in the fridge to add as a side to meals, or throw into stir fries, or use as a crudite in hummus or dips.  Broccoli is also delicious roasted, as it really seems to intensify the flavour.

So, there’s plenty there to keep you going.

Remember, try to gradually increase your intake to 2-3 portions a day.  To keep to it, plan in advance,  and when you’re on the go, take your greens with you.

And I’m not just talking about salad vegetables… there’s no reason why you have to eat your cooked greens hot.  Take them in your lunch box mixed in with noodles or in a quinoa salad.  You may be pleasantly surprised.

Next time, I’ll be talking about exactly what a portion is, and how many portions a day you should be eating each day for optimal health.

If you found the information here useful or if you have any requests for future blog-posts, please post in the comments below.

Sally

Ways To Up Your Greens – Part 1

Getting more green leafy vegetables into your diet needn’t be difficult.  Personally, I find it’s all in the  planning, so that I’m not having to overthink it, or spend all my free time preparing and cooking.  (Please see my previous post if you want more information about what exactly a green leafy vegetable is, and what benefits they offer).

  1.  Chop up a salad and store it in the fridge for a few days.  Use rocket, spinach, watercress, romaine and, if you’re feeling adventurous, even kale!  Herbs such as parsley and coriander (if you are a fan) also offer a new flavour dimension. Add salad portions as a side to your meals, or even better, eat it before your meal to kickstart your digestion.
  2. Stir-fry spring greens, broccoli, pak choi, sliced Brussels sprouts or savoy cabbage with onions, garlic and your favourite spices to make a delicious side.  It’s also great with added soy sauce or tamari.  If you make a large batch you can store it in the fridge and add it to your meals.  I really like greens stir-fried this way with added cashews or as a bed for a home-made fat spicy bean burger to sit on.
  3. I find a really quick way to get in the greens is to add them, finely chopped, at the end of cooking.  They add texture and colour to soups, stews and casseroles.  I particularly like adding a big bunch of spinach to a sweet potato and chickpea curry.  Or kale or spring greens are great in a chilli.
  4. Make a green smoothie.  Fill up the blender beaker with at least half leafy greens (I like kale and spinach the best for this purpose), then top up the rest with other vegetables, fruits, nuts, seeds or anything else you enjoy or will satisfy you.
  5. Finely chopping parsley and/or coriander is a highly effective way to add nutrients, colour and flavour to a pilaf made of brown rice or quinoa. You could also boil up some wholewheat or red lentil pasta, or buckwheat noodles for a change, stir-fry some onions and garlic, then add in a chopped bunch of gorgeous herbs (or other greens, such as spring greens, savoy cabbage, or pak choi) for a really nutritious but simple meal.

Next time I’ll be giving you some more tips on how to up your green leafy intake. See you then.

If you found the information here useful or if you have any requests for future blog-posts, please post in the comments below.

Sally