spacer
 

BENEFITS AND EATING TIPS
Green vegetables

colour_green

The old saying “Eat your greens” is sound advice. Green vegetables are particularly rich in antioxidants. They are also have lots of phytonutrients, for example, Vitamin C, B-group Vitamins, folate, fibre and minerals. There are different phytonutrients in different green vegetables but they are all good for you.

Get green protection into your day by including vegetables such as asparagus, leeks, beans, peas, broccoli, green capsicums, cucumbers, celery, cabbage, courgettes (with skin on), Brussels sprouts, leafy greens including Asian greens, salad.


Try these quick and easy suggestions:

  • Poached eggs taste even better with a layer of baby spinach leaves between the toast and egg.

  • Steam or microwave bite-sized pieces of broccoli or asparagus. Cool. Add strips of roasted red capsicum, sprinkle with sliced almonds and drizzle with vinaigrette.

  • Remember to include raw celery sticks in lunchboxes, with nachos, dips or on a cheese board.

  • Add sliced silverbeet or spinach leaves to a hot pasta sauce before pouring over the hot pasta. The heat of the sauce will wilt the leaves to perfection.

  • Stir fry a finely diced onion in a little olive oil with a sprinkling of Chinese Five Spice. Add finely shredded cabbage or bak choy and stir fry for no more than 2-3 minutes.

  • Rocket or watercress adds a zing to your sandwiches or rolls. Use lots of leaves with cream cheese, sundried tomatoes and shaved ham.

  • Cut an iceberg lettuce into quarters. Serve in a bowl with your favourite creamy dressing.

  • Stir fry a mix of sliced courgettes, leeks, celery, beans, asparagus, cabbage, Brussels sprouts or capsicum, broccoli or cauliflower florets, frozen or canned peas or beans. Heat 2 Tbsp honey, 2 Tbsp vinegar, 1 Tbsp oil and 1 Tbsp finely grated fresh ginger in the microwave until the honey is melted. Pour over the cooked greens.

  • Slice a telegraph cucumber lengthwise into thin ribbons with a potato peeler. Serve as is, or on a bed of mixed salad greens with herbs and a sprinkling of balsamic vinegar.