Photo from the Internet with thanks.
.It’s rare that you come across someone who LOVES eating green foods, but that doesn’t have to be the case for any of us. Not only can green foods be delicious they can make us feel fantastic, helping to cleanse and rebuild even the most jaded of bodies and spirits.
.It’s rare that you come across someone who LOVES eating green foods, but that doesn’t have to be the case for any of us. Not only can green foods be delicious they can make us feel fantastic, helping to cleanse and rebuild even the most jaded of bodies and spirits.
When I first explored eating more raw foods I admit I was one of those people who relied heavily on fresh juicy fruits and nuts, and most days I’d eat a salad, but it wasn’t what I’d now call a “decent” salad. And that’s because I’ve since learned that it’s nowhere near enough to have some green on your plate and think that’s sufficient, because it’s not! We need dark greens, even wild greens if we are so inclined and plenty of them. A plate of iceberg lettuce simply won’t make the grade.
So in this article I’m sharing with you 10 different ideas to incorporate more greens into your daily diet and love them, because not only is it possible, but maybe it's a sensible decision!
1: The Green Smoothie
Through various posts, I’ve already shared what I consider to be the easiest/ most yummy green smoothie recipes – Mango & Spinach is a smoothie I'm really enjoying at the moment,(because mangoes are the "fruit of the Gods" in my opinion & only in season for a few months of the year!) so hopefully you’re up to speed with what they are? (Brief explanation: A large amount of leafy green vegetables blended with some great-tasting ripe fruit of your choice to a soup or smoothie consistency).
My grandchildren just love green smoothies & whenever they visit it is one of their first requests, usually justified by saying " breakfast was very early & we are very hungry, so can we have a smoothie"!
So how do we incorporate them into our diet? Good times of the day for drinking a green smoothie are: first thing for breakfast (start as you mean to go on – if you start your day with this you’ll feel set up for the day ahead and plenty full enough until lunch time); as a brunch if you get hungry between breakfast and lunch time; as a liquid lunch if you are pressed for time; as a pre-dinner course, perfect served as a drink or even a soup; as a supper if you’re not hungry enough to eat a ‘proper’ dinner, or if you’ve come in late from work or a night out and don’t want to eat before bed.
Through various posts, I’ve already shared what I consider to be the easiest/ most yummy green smoothie recipes – Mango & Spinach is a smoothie I'm really enjoying at the moment,(because mangoes are the "fruit of the Gods" in my opinion & only in season for a few months of the year!) so hopefully you’re up to speed with what they are? (Brief explanation: A large amount of leafy green vegetables blended with some great-tasting ripe fruit of your choice to a soup or smoothie consistency).
My grandchildren just love green smoothies & whenever they visit it is one of their first requests, usually justified by saying " breakfast was very early & we are very hungry, so can we have a smoothie"!
So how do we incorporate them into our diet? Good times of the day for drinking a green smoothie are: first thing for breakfast (start as you mean to go on – if you start your day with this you’ll feel set up for the day ahead and plenty full enough until lunch time); as a brunch if you get hungry between breakfast and lunch time; as a liquid lunch if you are pressed for time; as a pre-dinner course, perfect served as a drink or even a soup; as a supper if you’re not hungry enough to eat a ‘proper’ dinner, or if you’ve come in late from work or a night out and don’t want to eat before bed.
2: Variety is the Spice of Life
We are all guilty of falling into ruts with our eating habits, eating the same things over and over again, but it’s important in all menus to consider eating a wide variety of foods for pleasure and nutrition. So too is it important to choose a wide variety of greens from the vast range of green leafy vegetables
(and herbs) and not just finding one and sticking with it. Here’s a starter list of green leafies that you can use as a checklist. Whichever ones you haven’t eaten for a while (or ever!) you may like to make it your personal project to hunt them down and try them out! Some can be quite bitter & in this case I would use apple or a sweet fruit to balance the overall flavor.
We are all guilty of falling into ruts with our eating habits, eating the same things over and over again, but it’s important in all menus to consider eating a wide variety of foods for pleasure and nutrition. So too is it important to choose a wide variety of greens from the vast range of green leafy vegetables
(and herbs) and not just finding one and sticking with it. Here’s a starter list of green leafies that you can use as a checklist. Whichever ones you haven’t eaten for a while (or ever!) you may like to make it your personal project to hunt them down and try them out! Some can be quite bitter & in this case I would use apple or a sweet fruit to balance the overall flavor.
Beet & carrot green tops * Chicory * Chard * Spinach* Endive * Kale, flat green * Kale, curly * Lettuce, Cos * Lettuce, Oak ( there are many other varieties too) * Lettuce, iceberg * Mizuna * Rocket (arugula) * English Spinach * Turnip greens * Basil * Chickweed * Chives * Coriander (cilantro) * Dandelion * Dill * Garlic mustard * Marjoram * Mint * Nettle * Oregano * Parsley * Peppermint * Rosemary * Sage * Sorrel * Spearmint * Watercress * celery * garlic chives* sprouts of every type
3: Green Soups
Green Soups are similar to green smoothies but are thicker, and obviously are looked on as meals rather than drinks. There are some great green soup recipes around. One of my personal favourites is Green Ginger Soup which is simply divine; remember ginger & cayenne adds warmth to the body & is great to add to recipes especially in the winter months.
Green Ginger Soup;
Blend in a Food processor
4 cups brocolli florets
3 chopped parsnips
2 ribs celery
2 Tabs onion
1" fresh ginger
1 Tab olive oil
3 cloves chopped garlic
A big handful spinach & of parsley
Veggie broth as needed
Salt, cayenne pepper & lemon juice to taste
Sometimes I add coconut milk for a creamy change.
I like to add some quinoa to my bowl & then pour in the warm soup.......delicious!
If you wish to cook this soup, place all the chopped ingredients in a saucepan & gently simmer for 3-5 minutes.
Green Soups are similar to green smoothies but are thicker, and obviously are looked on as meals rather than drinks. There are some great green soup recipes around. One of my personal favourites is Green Ginger Soup which is simply divine; remember ginger & cayenne adds warmth to the body & is great to add to recipes especially in the winter months.
Green Ginger Soup;
Blend in a Food processor
4 cups brocolli florets
3 chopped parsnips
2 ribs celery
2 Tabs onion
1" fresh ginger
1 Tab olive oil
3 cloves chopped garlic
A big handful spinach & of parsley
Veggie broth as needed
Salt, cayenne pepper & lemon juice to taste
Sometimes I add coconut milk for a creamy change.
I like to add some quinoa to my bowl & then pour in the warm soup.......delicious!
If you wish to cook this soup, place all the chopped ingredients in a saucepan & gently simmer for 3-5 minutes.
4: Take a Walk on the Wild Side
It’s rarely mentioned but is popular in many arenas of food preparation – it’s another consideration for all of us to eat some wild greens. These greens are (for the most part) as natural and potent as you’re going to get because they’re (typically) untouched by man and have not been treated in any way. So arm yourself with a guide book such as Food for Free and a carrier bag (and gloves if you’re going to pick nettles) and take yourself off for a walk to your nearest forest, farm or leafy park and see what you can find. I wouldn't recommend roadways where traffic is prevalent. Of course the great thing about this activity is that the food is free, abundant and it’s going to be fresh, fresh, fresh! AND you really may feel the difference when you eat wild foods – they can be thought to be electric! Great in juices, smoothies, various savoury recipes and of course any salads too.
It’s rarely mentioned but is popular in many arenas of food preparation – it’s another consideration for all of us to eat some wild greens. These greens are (for the most part) as natural and potent as you’re going to get because they’re (typically) untouched by man and have not been treated in any way. So arm yourself with a guide book such as Food for Free and a carrier bag (and gloves if you’re going to pick nettles) and take yourself off for a walk to your nearest forest, farm or leafy park and see what you can find. I wouldn't recommend roadways where traffic is prevalent. Of course the great thing about this activity is that the food is free, abundant and it’s going to be fresh, fresh, fresh! AND you really may feel the difference when you eat wild foods – they can be thought to be electric! Great in juices, smoothies, various savoury recipes and of course any salads too.
5: Green Juices
Green juices are of course another great way to incorporate more greens into your diet. The difference between smoothies and juices is fibre – juices have no fibre, whereas smoothies have ALL of the fibre, but if you find smoothies too bulky or you just don’t like them, then juicing is a great alternative. The secret of a good green juice is to work with 1-3 strong green leaves such as kale, spinach, watercress, parley, wheatgrass etc., then add cucumber and/or celery for more liquid and extra vitamins and minerals, and if you feel your juice needs sweetening, add a little apple, pear, carrot, red bell pepper, lemon or lime or all of these!There’s nothing like a green juice for lifting your energy and mind, especially first thing in the morning.
Green juices are of course another great way to incorporate more greens into your diet. The difference between smoothies and juices is fibre – juices have no fibre, whereas smoothies have ALL of the fibre, but if you find smoothies too bulky or you just don’t like them, then juicing is a great alternative. The secret of a good green juice is to work with 1-3 strong green leaves such as kale, spinach, watercress, parley, wheatgrass etc., then add cucumber and/or celery for more liquid and extra vitamins and minerals, and if you feel your juice needs sweetening, add a little apple, pear, carrot, red bell pepper, lemon or lime or all of these!There’s nothing like a green juice for lifting your energy and mind, especially first thing in the morning.
6: Herbs
Herbs are nature’s medicine and also one of the chef’s best allies. Herbs are so delicious and so fresh tasting that I encourage you to eat fresh herbs at least once per day. Add them to your smoothies, juices, to your salads and your savoury recipes. Line your window sills with them, they look stunning! Fresh herbs really do make all the difference.
Herbs are nature’s medicine and also one of the chef’s best allies. Herbs are so delicious and so fresh tasting that I encourage you to eat fresh herbs at least once per day. Add them to your smoothies, juices, to your salads and your savoury recipes. Line your window sills with them, they look stunning! Fresh herbs really do make all the difference.
7: Wheatgrass
Wheatgrass & barleygrass are the mother of all greens. There are many ways you can take wheat & barleygrass, but obviously freshly juiced is the very best.These grasses are easy to grow & you can cut some fresh each day; they are also found in capsule & power form at your Healthfood shop.
Wheatgrass & barleygrass are the mother of all greens. There are many ways you can take wheat & barleygrass, but obviously freshly juiced is the very best.These grasses are easy to grow & you can cut some fresh each day; they are also found in capsule & power form at your Healthfood shop.
8: The Kale & Avocado Salad
This salad is something that I rave about constantly. Everyone who tries it seems to adore it AND then goes on to incorporate it into their everyday life, not just now and again but daily! Why? Because it’s quick, easy and delicious and very versatile AND it enables you to happily eat tons of dark leafy greens! This is what I do:
This salad is something that I rave about constantly. Everyone who tries it seems to adore it AND then goes on to incorporate it into their everyday life, not just now and again but daily! Why? Because it’s quick, easy and delicious and very versatile AND it enables you to happily eat tons of dark leafy greens! This is what I do:
Kale & Avocado Salad:
Finely chop as much kale as I think I can eat plus a little more (it shrinks). Make the pieces fairly small, say 1-2cm square, and set aside in a bowl. Then pour on some olive oil (flax oil is good too, as are others) and sprinkle on a little good quality salt such as Celtic sea salt or Himalayan Crystal Salt, or Herbamare. Next, massage the oil and salt into the leaves until the kale becomes ‘wilted’ and glistens. At this point the kale suddenly appears extremely appetizing and I can start to see the potential!
Next I add half to one avocado and massage that in to the leaves as well. Now I have coated kale. Next, give a good squeeze of lemon juice and mix it all in by hand. Taste test. I add more lemon if I want/need to.
Finally, I add in my favourite ingredients. For me this means sundried tomatoes or fresh tomatoes if I have them, occasionally spring onions (shallots) or olives, and sometimes instead I’ll sprinkle on some garlic or onion powder, or even curry powder! Whatever takes my fancy. When I have all my ingredients well mixed in, I sample a little and add anything that I think might be missing (highly unlikely!) and then sit down, exhale and enjoy! Macadaemias & hemp seed can be delicious in this salad too.
Finely chop as much kale as I think I can eat plus a little more (it shrinks). Make the pieces fairly small, say 1-2cm square, and set aside in a bowl. Then pour on some olive oil (flax oil is good too, as are others) and sprinkle on a little good quality salt such as Celtic sea salt or Himalayan Crystal Salt, or Herbamare. Next, massage the oil and salt into the leaves until the kale becomes ‘wilted’ and glistens. At this point the kale suddenly appears extremely appetizing and I can start to see the potential!
Next I add half to one avocado and massage that in to the leaves as well. Now I have coated kale. Next, give a good squeeze of lemon juice and mix it all in by hand. Taste test. I add more lemon if I want/need to.
Finally, I add in my favourite ingredients. For me this means sundried tomatoes or fresh tomatoes if I have them, occasionally spring onions (shallots) or olives, and sometimes instead I’ll sprinkle on some garlic or onion powder, or even curry powder! Whatever takes my fancy. When I have all my ingredients well mixed in, I sample a little and add anything that I think might be missing (highly unlikely!) and then sit down, exhale and enjoy! Macadaemias & hemp seed can be delicious in this salad too.
9: The Superfood Smoothie
Superfood smoothies are never going to be as good as real live fresh green smoothies, but when your fridge is bare then turn to your cupboards and pull out your Nature’s Living Superfood (Vita Mineral Greens) or other favourite green superfood powder and whip up a smoothie with it and other chosen ingredients.
Superfood smoothies are never going to be as good as real live fresh green smoothies, but when your fridge is bare then turn to your cupboards and pull out your Nature’s Living Superfood (Vita Mineral Greens) or other favourite green superfood powder and whip up a smoothie with it and other chosen ingredients.
10: Your Own Special Way
Each of us develops favourite ways of doing things over time.Similarly, green superfoods work the same way, as do herbs and all manner of other raw foods. It’s all about adding in good greens that you like & enjoy,
Each of us develops favourite ways of doing things over time.Similarly, green superfoods work the same way, as do herbs and all manner of other raw foods. It’s all about adding in good greens that you like & enjoy,
Hi Susan,
ReplyDeleteThanks for the great recipes. I LOVE my greens!
Mary xo