Greens – you’re probably thinking, “How boring!”. But it doesn’t have to be that way. If you want health and longevity, you should be eating your greens, so I will explain later how to make them seriously delicious and moreish (honest!).

But, first, let’s get to the nitty-gritty – why should you consume greens with every meal?

Green vegetables contain micronutrients that are essential to life. It is typical to believe that your ‘macros’ are the most important thing in your meal (our carbohydrates, proteins and fats). Whilst they are important nutrients, it is the beautiful micronutrients that are so densely found in green vegetables that promote energy, vitality, clarity, a well functioning immune system, glowing skin, happiness and more.

Greens are nature’s multivitamin and mineral pill. They contain an abundant source of nutrients like magnesium, folate, calcium, manganese, vitamin K, vitamin C and potassium, all of which allow your organs to function optimally. They also contain critical phytochemicals which each have their own beneficial properties, for example carotenoids, polyphenols and flavonoids, which mostly act as potent antioxidants in the body.

They also contain huge amounts of chlorophyll, which gives the vegetables their green colour. Chlorophyll fights against infections, has proven and potent anti-cancer properties, speeds wound healing, and greatly improves liver detoxification.

Cruciferous veggies

Cruciferous vegetables, like broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, turnips, bok choy and Chinese cabbage, are a little more unique in that they are rich in sulfur-containing compounds, particularly glucosinolates, which have been shown to reduce inflammation, fight cancer and improve heart health. They have also been shown to neutralise toxic substances that would usually damage our cell membranes and DNA. Your mitochondria is the energy powerhouse of each cell, and therefore the energy powerhouse for your entire body. It needs to be kept well nourished with sulfur rich foods in particular, which include cruciferous vegetables. Other cruciferous vegetables include horseradish, radish, wasabi and watercress.

Green vegetables also contain nutrients that will help to alkalise the body. We require a balance of both acidic and alkalising foods in order to create a pH that suits the human body and promotes wonderful health. If you are consuming a meal with no greens, or very little vegetables, then you are consuming a meal that will likely be highly acidic. The nutrients that alkalise the body include calcium, magnesium, sodium, potassium, manganese, selenium and zinc. All green vegetables are particularly high in these potent nutrients that will create an alkalised state in your body.

By increasing your green veggies, you will expose your gut to more fibre. An increase in dietary fibre has been shown to fight infections in the intestinal tract, mainly because beneficial bacteria like Bifidobacterium love plant fibre. So, by consuming plant fibre regularly, you are enhancing this beneficial bacteria which will in turn reduce pathogenic bacteria, enhance your immune system, improve your digestion, and improve your sleep and mood regulating hormones like serotonin, dopamine, adrenaline and melatonin. Nutrient dense vegetables like broccoli, Brussels sprouts, asparagus and green beans are a great source of fibre.

As each cell requires an abundance of nutrients to function optimally, each meal should contain plenty of greens to ensure we are covering the bases. When you create a rule like ‘Have greens with every meal’, it quickly becomes a habit and without knowing it, you are consuming more nutrients than you ever have before. Your digestion will improve, your eyes will become brighter and you will be more energised.

How to Enjoy Your Greens!

Vegetables only became boring when we were told that we should stop consuming fat and salt roughly 50 years ago, as these are the two most important tools in making your vegetables taste moreish! Luckily, we now know that fat and salt are good for us and essential to creating wellbeing, so we can get back to using them on our vegetables – enabling you to enjoy your veggies with a smile! Don’t believe me? Try these delicious ways to have greens:

  • Roasted broccoli – roast or sauté with coconut oil, salt and pepper until crispy.
  • Grilled zucchini – slice into rounds and place them in a heated pan or on a hot plate with coconut oil, salt, pepper and any other spices you desire like garlic powder, dried thyme, rosemary or turmeric.
  • Broccoli mash – I love steaming broccoli on its own or with a little cauliflower and/or zucchini and then pureeing it with lots of ghee/butter, salt and pepper. It is a great side to your meal in place of the usual potato mash. 
  • Rocket or spinach – use these as an easy base of any meal. I love spinach wilted down in a pan in a little coconut oil.
  • Crispy Brussels sprouts – halve them and then place in a pan with lots of coconut oil, salt and pepper, and then fry them up until they are crispy and delicious. Try adding spices like turmeric, garlic or smoked paprika.
  • Green beans – fry them up with chili, garlic, ginger, salt, pepper and tamari (a wheat-free soy sauce, preferably organic).
  • Pesto add this to meals like pasta or our delicious Honey Toasted Macadamia Nuts & Crispy Broccoli Salad, or have it as a snack with seed crackers and vegetable sticks.

If all else fails, or your kids are still refusing to touch their greens, try wilting them and adding them to soups, casseroles, curries, Bolognese sauces and more. You (and your kids) will hardly know that they are there.

And, if you still need some convincing, I find Dr Terry Wahl the most inspiring woman – every time I hear her I begin to crave a bowl of green vegetables! You can watch her video here.

You can also up your green intake by having just a teaspoon daily of our Changing Habits Supreme Green Blend powder. Try it in water or a smoothie. Keep in mind though that you still need to be consuming plenty of greens for fibre and cruciferous vegetables for sulfur.

Greens offer so many health benefits so be sure to add some to every meal – hopefully you’ll find this easier now we’ve given you some delicious ways to serve them! 

 

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Sheridan Austin

I am a qualified holistic Nutritionist and a certified Gut and Psychology Syndrome (GAPS) practitioner. I have an overwhelming passion to help, inspire, research and do everything possible to assist in providing a better life to those that need it, and particularly for those people that have been told there is nothing they can do about their debilitating symptoms. It is my honour to encourage individuals to believe that they can live their best life possible, and to continue creating the best version of themselves.

Years ago I was addicted to sugar, processed foods, was taking antihistamines like lollies and antibiotics were always a part of my life. I had ongoing gut pain, reoccurring sinus and chest infections, rashes, extreme fatigue, a foggy brain and the list continues. While suffering from these symptoms for almost all my life, not one person told me that there was something I could do to resolve them. After studying and doing my own extensive research, I became fanatical about nutrition and the power of food, and my health is the best it has ever been and will only continue to improve. I am constantly learning and relaying the latest research to my clients. I have a specific interest in gut health and its ability to impact our overall health, and it is with great pleasure that I assist you in becoming the best version of you with real, delicious and nourishing food, love and happiness. Find out more at www.sheridanjoy.com
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