November 10

Count Nutrients and Greens not Calories

There is nothing more nutritious than a plate full of greens!

Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and other chronic diseases.

Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. Leafy greens include: rocket, spinach, dandelion greens, kale, different cabbage varieties, Chinese lettuce, watercress, parsley, lettuce, endive, chicory, Brussel sprouts, sprout tops, bean sprouts, broccoli sprouts and mustard sprouts and many many more.

Here are some quick ways to eat more greens:

• Add spinach, into a smoothie or any one pot meal.

• Have a huge salad with lunch

• Use Spring green leaves, collards or lettuce leaves to make a wrap instead of bread

• Start the day with a green smoothie, use cucumber, lettuce, spinach, kale...add some lime juice or other citrus will cut through the ‘greeness’ if you find it a bit unpalatable

• Explore seaweeds, Nori sheets are yummy and great for using up leftovers instead of bread

• Get sprouting, grow your own micro-greens and tap into these power packs of energy

• Make kale chips, massage uncooked kale with oil and simply bake in the oven with olive oil and some sea salt

• Add in hemp powder or spirulina powder to a morning smoothie to get a extra ‘hit’

• Use chard and beetroot tops to add into one-pot meals

• Use cabbage leaves to make baked rice parcels

• Add an extra portion of greens to each meal

• Grow easily accessible herbs that you can add to meals easily

• Try a mix of salad greens to keep it interesting, such as rocket and spicy mizuna

• Add stalky greens to stir-frys for extra crunch

• Have a go at massaging kale with olive oil until it goes bright green and limp and then you can add to it lots of different grated or chopped veggies

• Use courgettes/zucchini to make the layer of a lasagna or to make noodles using a spiralizer or a julienne peeler (not green and leafy but still a great tip!).

How do you love to count nutrients and enjoy your greens?


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