IDEAS FOR GREEN LEAFY VEG

Almost every nutritional protocol I write up includes the recommendation to increase intake of green leafy veg. 

Why? Green leafy vegetables are a rich source of: fibre, vitamin C, vitamin A, vitamin K, folate, antioxidants, magnesium, iron, calcium, potassium. These nutrients are vital for lots of functions in the body including immune health, gut health, hormonal balance, mood and energy production.

What are they? Any green leafy vegetables you can think of, the darker in colour the better: Spinach, watercress, kale, spring or winter greens, chard, rocket, even dandelion or nettles.

How? The good news is that you can include leafy greens in almost any meal and personally I always have some in the fridge and freezer. Here some easy ideas on how to get more greens into your diet…

BREAKFAST

• Add a handful of green leaves to a smoothie

• Poached eggs on wilted spinach or chard with toast

LUNCH

• Add spinach, young kale, watercress, beetroot leaves etc to a mixed salad

• Add greens to a wrap with halloumi / falafels / chicken etc

• Add a few handfuls of greens to any soup

DINNER

• Have a side dish of wilted or creamed greens

• Add handfuls of greens to almost any curry, stew or pasta sauce

• Add greens to a stir-fry

SNACK

• Home made kale chips - super easy: toss some kale in a little olive oil, add some sea salt and spices, bake in the oven until crisp

TOP TIP: a little squeeze of lemon will add extra vitamin C to any of these dishes and helps with the absorption of iron.