Eat One Green Leafy Veg Every Day
Believe it or not, green leafy vegetables are the most omitted food in our modern-day diet. Kinda shocking, right? It is even more shocking when we consider the wealth of goodness that these vegetables contain. Green vegetables are an amazing source of minerals, most notably magnesium, potassium, calcium, and iron. Add to that they contain high numbers of vitamins such as vitamin A, C, E, K, and a variety of the all-important B vitamins. These vitamins and minerals are all incredibly important for optimum health and, although it is possible to get them from other sources, eating green vegetables provides a way to get an abundance of them in the same place in relatively small servings.
With such a choice of green vegetables available, there is also a massive range of textures and flavors—so there is bound to be something for everyone. Understanding the amazing benefits that these vegetables have is a great way to motivate ourselves to include them in our diet. Even more so when we truly realize how simple it can be.
The effectiveness of the blood-circulation system has an impact on the health of the rest of our bodies and, for that reason, it is super essential and super important that we not only take care of it but also make it a priority. Here follows a little lesson 101 on how our blood works.
The blood carries oxygen and nutrients around the body, and carries carbon dioxide away from the cells, ensuring optimum function. The kidneys and liver are tasked with keeping the blood free of toxins. If the blood isn’t able to deliver oxygen and nutrients to the kidneys and the liver, then their functions quickly become impaired and this can rapidly lead to much bigger problems in the form of health issues.
The inclusion of green vegetables in your diet also helps your body to neutralize chemicals that have been ingested during mealtimes. Unless you eat organic 100 percent of the time then you are going to be consuming pesticides and even small amounts of certain metals when you eat. It is important that the good outweighs the bad when considering this and green veg are an effective weapon. They are your best friends when it comes to enemies in the body.
And last, by providing your body with the right foods, a.k.a. these dark green leafy vegetables, you can assist the blood in removing toxins from your system. Green vegetables are known to be a rich source of essential nutrients, making them beneficial for purifying the blood. The high antioxidant count of green vegetables makes them a strong tool for the liver to use in detoxifying and keeping the blood clean. This in turn means that your body remains clean and healthy, too. Think about it… the cleaner the blood, the happier the body.
Cancer starts when certain cells within the body begin to divide out of control. This mutation can occur for a number of reasons but it is commonly due to the presence of carcinogens in the body. It is, of course, impossible to protect ourselves from carcinogens completely, but what we can do is protect our cells through proper nutrition. When our body is properly equipped to defend itself, the occurrence of mutations and other diseases becomes lower. One of the best weapons that we can obtain from food for cancer prevention is carotenoids.1
Dark leafy green vegetables, such as kale, spinach, Swiss chard, chicory, and mustard greens are a particularly good source of lutein and zeaxanthin—both types of carotenoids. As the human body is incapable of producing carotenoids, it is essential to obtain them through the foods we eat and there are approximately 600 different types. When they enter the body, carotenoids act as antioxidants, helping to protect the body against cellular damage. Within carotenoids are acetylenic metabolites that are proven to work against the development of tumors and harmful organisms that may present themselves in the body.
Research into the effectiveness of carotenoids in cancer prevention has shown that they work by seeking out free radicals before they have a chance to cause any damage.2 Although it would be wrong to say that this prevents all cancers, there is already strong evidence to show that cancers of the mouth are much less prevalent when there is a strong presence of carotenoids. Further research has also shown carotenoids are useful in inhibiting cancerous growths of the skin, breasts, lungs, and stomach.3,4
Green vegetables are crammed full of other nutrients and antioxidants that are also known to help in cancer prevention.5 The majority of vegetables in this group contain high levels of a group of substances called glucosinolates—natural chemicals that contain sulfur. They are mostly responsible for the flavor and smell of green vegetables.
When these glucosinolates are broken down during digestion, they produce a range of compounds and these are currently being studied for their anti-cancer properties. It is believed that they not only protect cells from damage but also that they are capable of deactivating carcinogens.6,7
Greens are great for general health as they have anti-inflammatory, antiviral, and antibacterial properties.
So far this research suggests that prostate cancer, colorectal cancer, lung cancer, and breast cancer are inhibited most by a high consumption of the glucosinolates in green vegetables.8–11
Every cell in your body relies on oxygen in order to function properly, which means that your circulatory system has an incredibly important job to do. The circulatory system comprises of your heart and many thousands of miles of blood vessels! As well as delivering oxygen, the circulatory system also carries hormones and nutrients to the cells, and moves toxins to the kidneys so that they can be safely expelled from the body.
Green vegetables, and in particular dark, leafy green vegetables, are high in iron, which is essential for making red blood cells—the cells responsible for circulating oxygen through the system. It is thought that men and women need different amounts of iron in their diets but that we should all aim for 8–18mg per day.
However, if you are a pregnant then you may need to eat more and increase your iron intake to closer to 30mg per day.
Green vegetables are also high in vitamin E and so can improve circulation, as well as keeping the blood vessels flexible and open. With a vitamin E deficiency the potential for a narrowing of the arteries exists. By keeping your blood vessels in optimum shape, you are helping to protect yourself against cardiovascular disease.
Vitamin C, which is also plentiful in green vegetables, works to keep your blood vessels healthy, too. Vitamin C is especially useful for producing the collagen that holds tissue together. If your vitamin C levels are low then you are at risk of weak blood vessels that can eventually rupture and prevent circulation to the affected area.
The majority of the immune system is focused in the gut so if your gut is unhealthy then your immune system is going to suffer, too. It has been discovered that a fully functional immune system relies on a gene known as T-bet. This gene is essential for producing immune cells in the gut and it is now understood that it specifically responds to green vegetables.12
Many green vegetables, specifically the dark green, leafy varieties, activate the T-bet gene, so allowing for the development of a subgroup of cells in the immune system. These cells are known as innate lymphoid cells and play a crucial role in keeping levels of harmful gut bacteria low.
The same research that showed that green vegetables activate the T-bet gene also revealed that saturated fats and refined sugars work to prevent the gene from optimum function.13 This knowledge gives us a great deal of control over our immune system health!
Studies have concluded that a diet high in processed foods and high-fat dairy products is a risk factor for the onset of depression.14 This can present itself in several forms, but is commonly characterized by a lack of motivation, bouts of sadness, frustration, a disrupted sleep pattern, fatigue, unexplained crying, and irrational thoughts. Something I think we all want to avoid!
When people experience clinical depression, or even just a few symptoms of depression, they can be easily tempted to consume sugary and high carbohydrate foods—or comfort foods, as they are better known. Any satisfaction from doing so is short lived and can exacerbate the problem. This is because these foods cause irregular blood sugar levels, leading to a bad mood and a craving for more junk foods.
Those following a diet with a high intake of green vegetables are less likely to suffer depressive symptoms than those who don’t. Research suggests that sufferers of depression often have high levels of homocysteine in their blood.15 Folic acid, however, can help keep levels of homocysteine low and green vegetables are a fantastic source of it. All women of childbearing age and pregnant women in the first trimester are also advised to take folic acid to prevent any neural defects developing,16 but they too can also benefit from its depression-reducing properties.
Your liver is responsible for over 400 various functions in the body. The liver aids in the digestion of food, the storage of nutrients, and the detoxification of your entire system. Your kidneys also have an important role and are continuously working to clean your blood. In order to persist at optimum function, both of these organs require nourishment from nutrients.
When the kidneys aren’t able to filter waste products from the body, toxins begin to build up, which can lead to confusion, weakness, lethargy, and a shortness of breath. As the problem worsens, the kidneys become incapable of removing potassium from the body and that, in extreme cases, can be fatal. Although a nutrient deficiency is unlikely to cause kidney disease, revising your diet to become more nutrient dense, especially in regards to protein intake, can be beneficial toward sustaining remaining kidney function in those suffering from renal failure. It is also, of course, an advisable preventative measure.
As the largest solid organ in your body, the liver is also one of the most important. It is tasked with the mammoth job of converting nutrients from the foods you eat into forms that can be utilized by the rest of your system. The liver is also responsible for producing bile without which your body would be unable to move waste products on to the intestines. Although it is a large organ, the liver can be sensitive and will become stressed easily when it is exposed to a large amount of pollutants or processed, unhealthy foods. For this reason, it is essential to consume foods that stimulate and preserve optimum liver function.
Artichokes are a favorite of the liver due to their high amounts of cynarin, which encourages the existence of bile. Artichokes also contain high numbers of flavonoids, especially silymarin—which causes protective reactions to occur inside the liver itself.
Green vegetables also contain a certain type of antioxidants, known as anthocyanin antioxidants, which can reduce free-radical damage to the liver, also known as oxidative stress. This means that if you are eating a diet high in saturated fat or refined sugars, then it is all the more important to have a high consumption of green vegetables to help to crowd out the bad stuff you are consuming!
Inflammation of the sinuses can be due to a range of things, such as bacteria, pollutants, or a virus, and can lead to intense headaches and blocked nasal passages.
Increasing your intake of quercetin is a good way to combat sinus problems. Quercetin is an antioxidant that is found in abundance in green vegetables and it has some serious anti-inflammatory properties. Consuming large amounts of green vegetables will also improve your immune system overall, which will help to prevent sinus problems and congestion occurring in the first place.
Chronic sinusitis is a problem that more than 37 million Americans suffer with every single year. Far from just causing discomfort, symptoms can include pain in the face and teeth, fatigue, a sore throat, and mucus. Some cases are so severe that they require surgery. However, prevention through diet is achievable.
The tissue lining of the sinuses is protected and maintained by vitamin A, and it is thought that vitamin C can reduce swelling in the sinus region. As we know, green vegetables are a great source of both of these vitamins. Additionally, zinc is a mineral that prevents the growth of infectious viruses in the body. As bad bacteria can often cause congestion, it is a great idea to equip ourselves with all the protection we can in terms of infection-fighting foods. Those with a high zinc count are therefore a sensible choice. Cabbage, Brussels sprouts, and green peas are just three green vegetables that have a particularly high zinc count.
I am sure most of us were brought up with parents who told us that we needed to eat our spinach because it is good for us and because Popeye ate it, too! But did any of us know why? I know I didn’t. I just thought I might get big muscles like Popeye! So here is my spinach 101 for you.
Spinach is an excellent source of phytonutrients, which are known to keep the body healthy and protect against diseases. It is very low in calories with 1½ cups (100g) of raw leaves providing approximately just 23 calories, and therefore especially useful in controlling cholesterol and aiding weight loss.
The majority of vegetables contain a selection of phytonutrients but spinach is practically at the top of the class when it comes to phytonutrient content. There are at least a dozen different flavonoid compounds in spinach and each boasts important anti-cancer and anti-inflammatory properties.17 Spinach is high in vitamins K, E, C, and A, as well as being a particularly great source of iron and a selection of essential B vitamins.
The high vitamin K content of spinach spells great news for the health of your bones. It can help prevent the breakdown of cells in the bones, while also activating the protein in bones, keeping them healthy. That’s not to mention the other nutrients contained within spinach that promote bone health, such as magnesium and calcium. Spinach is second only to kale when considering green vegetables that provide the best dose of vitamin K.
Not only is spinach great for your insides, but also amazing for your skin, and upping your intake is a good natural remedy if you suffer with dry, flaky skin.
When shopping for spinach, choose leaves that look vibrant and fresh. If the leaf looks like it is starting to lose its vitality then it will contain fewer nutrients than the fresher looking leaves. As the leaves age, even slightly, the vitamin C count drops, as does its levels of phytonutrients, so avoid buying it in this state. Generally spinach is super easy to find, super affordable, and super worth it!
Kale is a similar species of plant to cabbage and is classed as a green, cruciferous vegetable. It contains high levels of vitamins K, C, and A, as well as a host of minerals such as phosphorous, manganese, iron, and potassium. Gram for gram, kale has more than twice the amount of vitamin C than an orange! And they say that kale is the queen of Vitamin A as it provides 133 percent of the RDA of vitamin A. It is incredibly low in calories while also being high in protein—yes protein! It is one food that without a doubt has earned the superfood label.
Kale is one of the world’s healthiest foods and is absolutely crammed full of goodness. Like other dark leafy greens, it is amazing for your bone health, as well as your hair and skin. Kale is a particularly good plant-based source of iron if you are following a meat-free diet. Plus, its use in improving blood glucose levels, preventing cancer,18 and lowering blood pressure have all been explored extensively with encouraging results.
Just one cup (70g) of kale contains only 33 calories but has nearly 3g of protein and nearly 5g of fiber. Kale also contains omega-3 fatty acids. Although the omega-3 count of kale is low in comparison to other animal-based sources, such as fish, it is a great way to reach your quota if you are following a plant-based diet. Omega-3 fats are essential for optimum health as they promote cardiovascular function, manage cholesterol levels, and are also thought to have an impact on the behavioral development of children.19 But for me, it is all about the calcium.
A single serving of kale has more absorbable calcium than a small carton of milk.
Can you believe that the average American only eats two to three large handfuls of kale every year? Don’t you think that’s rather sad, considering the amazing and awesome health benefits of kale? Luckily, there are a many varieties to choose from and it is also not difficult to grow kale in your vegetable plot, if you have one—meaning you can enjoy the amazing health benefits of this food at a low price. So there should be NO excuses for not getting kale into your diet, right?!
Swiss chard is an absolute powerhouse of nutrition containing high levels of vitamins K, C, and A, as well as a wealth of iron, potassium, and magnesium. A single large handful of this delicious green vegetable will provide a massive 300 percent of your recommended daily intake of vitamin K. That same handful will only pack approximately 35 calories, making it a win–win situation.
Swiss chard contains at least 13 various antioxidants, including flavonoids that are especially useful at protecting the cardiovascular system. One of the most important flavonoids in Swiss chard is called syringic acid and is known to be a great weapon for regulating blood sugar. It is able to do this by inhibiting the activity of an enzyme that restricts the amount of carbohydrates that can be broken down into simple sugars. When this restriction is lessened by syringic acid, it is easier for the enzymes to do their job properly and so leads to steadier blood sugar levels. Ongoing research is taking place to determine the use of syringic acid in treating and preventing diabetes.
Swiss chard also contains unique types of phytonutrients known as betalains. These particular phytonutrients are great for providing anti-inflammatory, antioxidant, and detoxification support to the entire body.
Many nutrition experts consider Swiss chard to be close behind spinach and kale in its nutritional value. The vivid color of Swiss chard, both of the leaves and the stalks, signifies a very rich and dense presence of valuable phytonutrients, while its high levels of calcium, magnesium, and vitamin K make it an excellent source of bone support, too.
When cooking Swiss chard it is always advisable to boil it first in order to free up the acids inside and create a sweeter taste. However, it’s important to discard the cooking water, rather than use it in your food preparation, due to its high acid content.
Broccoli is particularly high in soluble fiber and that means good things for your digestive system, as well as for lowering levels of LDL cholesterol. The fiber in broccoli binds with bile acids in your digestive system, making it easier for the bile to be excreted from the body. This in turn leads to lower LDL cholesterol levels.
It also has a high count of omega 3 fatty acids, which are great for tackling inflammation, among other things, in the body. The collective anti-inflammatory effects of broccoli are known to be good for repairing damage within the blood vessels, which contributes toward improved circulatory health.
This cruciferous vegetable is an especially concentrated source of vitamin C, which means positive things for a great number of functions in the body. It gives you a boost to help fight off colds, as well as reducing the toxicity of medications and chemicals. Broccoli aids the synthesis of collagen, which is not only great for your skin but also important for the structure of blood vessels, tendons, ligaments, and bones. Broccoli also contains high levels of flavonoids that help the body to reuse existing vitamin C stores.
As broccoli is high in fiber and considered to be a good carbohydrate, it will leave you feeling fuller while also preventing constipation and helping to maintain low blood sugar. Broccoli is also known to aid your body in the natural detoxification process due to its special combination of three glucosinolate phytonutrients, which assist all steps of the detoxification process.
Vitamin D is one of the only vitamins that I recommend should, in some cases, be taken as a dietary supplement. However, broccoli could be your secret weapon in tackling vitamin D deficiency. That is because prominent levels of vitamins A and K work to keep vitamin D stores balanced, and there are especially high numbers of both these vitamins in broccoli.
Your digestive system is going to reap the benefits when you increase the amount of broccoli in your diet. There is approximately 1g of dietary fiber in every 10 calories of broccoli meaning that you don’t have to eat much to enjoy the healthy rewards. Not only is the function of the digestive system improved by dietary fiber, but it also better equips that part of the body to support the good bacteria that exist there.
As we get older our eyes, too, are affected by the aging process and it’s something that a great many people experience at some point in their lives. However, our diet can help protect our sight. Two carotenoids that are present in broccoli, known as zeaxanthin and lutein, have an important role to play in maintaining optimum vision. The retina in particular relies on a strong concentration of lutein to keep it functioning properly.
Just be mindful not to overcook broccoli because when this happens, you will not only lose the flavor and texture but also a great deal of the nutritional value.
This round, leafy green vegetable is used in cooking throughout the world and with so many health benefits it’s easy to see why. It is great for preventing headaches, treating stomach ulcers, clearing up skin disorders, and makes a useful part of a weight-loss program.
Just like broccoli, if your diet is lacking in vitamin C then cabbage can help to rectify the situation. Comparatively, cabbage contains more vitamin C than oranges, and can be cooked and eaten in many different ways. A lack of vitamin C can be responsible for signs of premature aging due to its role in helping to prevent and treat damage to the cells of your body.
Cabbage is also rich in fiber and therefore a fantastic source of roughage. If you don’t get enough of this in your diet then you may suffer with constipation and the secondary problems associated with it, such as bloating and, worse case scenario, bowel obstruction. With an adequate amount of fiber in your diet your body will be able to retain more water and help the food to move through your intestines and bowel smoothly.
But my favorite attribute of cabbage is the good bacteria it deposits in our good bacteria bank! Good bacteria are fantastic for our digestion, immune system, fighting candida, reducing inflammation, and eradicating yeast infections. A new study at Leiden University in the Netherlands suggests that good bacteria might also be a way to fight anxiety or depression, meaning that good bacteria in the gut may even affect your mood positively!20
So, without having to take a probiotic in pill form, how can we naturally get these good guys in? It is, in fact, very simple and cabbage is the answer. Believe it or not, most countries around the world have their own special cultured vegetable, from sauerkraut to pickles to kimchi. Include some cultured cabbage, a.k.a. sauerkraut, in your diet every day and you will most certainly reap the amazing benefits!
Here are seven fabulous and, of course, simple recipes to get you going on your journey to getting that ONE green leafy veg into your diet every day. You’ll also notice that I reference using pink Himalayan salt quite a bit, but don’t stress at all if you don’t have it! Good quality sea salt works equally well, it’s just the pink stuff has extra bonuses. Pink Himalayan salt comes from the stretch of mountains that give it its name and it is thought to have been protected from modern-day pollution by a layer of lava. It contains more than 80 minerals, as well as being rich in iodine, which is why I prefer to use it in my cooking.
A gorgeous twist on your typical curry, this creamy and spicy recipe hits the spot on those cold winter days.
1 tbsp coconut oil
1 medium onion, finely diced
1 large sweet potato, peeled and cubed
3 carrots, peeled and cubed
14fl oz/400ml can of coconut milk
1 tsp ground turmeric
1 tsp ground cumin
1 red chili, deseeded and finely chopped
2 cups/16fl oz/450ml vegetable stock
14oz/400g can of chopped tomatoes
14oz/400g can of cannellini beans
2 cups/5oz/140g fresh spinach, roughly chopped
Place the coconut oil in a large skillet (frying pan) on a medium-high heat. Add the onion and gently sauté for 5–6 minutes, stirring often, until softened and starting to caramelize.
Add the sweet potato and carrots, and continue to sauté for a further 8–10 minutes, stirring often. Next, add the coconut milk, turmeric, cumin, and chili, and cook for a further 2–3 minutes, stirring occasionally.
In a separate pan, on a high heat, bring the vegetable stock to the boil. Add the vegetable stock to the skillet and stir well to combine. Bring to the boil for a couple of minutes then reduce the heat to a gentle simmer.
Add the tomatoes and cannellini beans and leave to simmer for a further 15 minutes.
Finally, add the spinach in the last 2–3 minutes of the cooking time.
Serve immediately either on its own or with your choice of grain.
This hearty soup is filled with all of my favorite veggies and provides a fantastic blast of tasty nutrients.
2 pints/1.2L vegetable stock
1 butternut squash, peeled and cubed
1 sweet potato, peeled and cubed
1 cup/6oz/175g broccoli, chopped
½ cabbage, finely shredded
2 medium carrots, peeled and diced
1 tbsp coconut oil
1 large onion, finely chopped
6 garlic cloves, peeled and minced
4 cups/10oz/280g kale, finely chopped
A handful of fresh cilantro (coriander), trimmed and coarsely chopped plus a few extra sprigs for garnishing
Place the vegetable stock in a large soup or stockpot on a high heat and bring to the boil. Then add the butternut squash and sweet potato and leave to cook for about 10 minutes, or until the root vegetables have softened. Next add the broccoli, cabbage and carrots to the soup before reducing the heat to a gentle simmer and leaving to cook for about 5–6 minutes.
In a separate skillet (frying pan), on a medium-high heat, heat the coconut oil. Add the onion and garlic to the skillet and gently sauté for about 5–6 minutes, stirring often, or until the onions are soft and starting to caramelize. Cooking the onion and garlic separately this way allows them to release all their beautiful flavors.
Add the onion and garlic to the soup along with the kale and the cilantro (coriander). Leave to cook for about 3–5 minutes. Remove the pan from the heat and blitz the soup to a creamy but fine consistency, either using a handheld blender, food processor, or blender. Return the pan to a low heat and continue to cook for another couple of minutes while stirring to ensure that the soup is smooth and combined.
Leave the heat down low for a few more minutes and stir gently to make sure all the ingredients have blended properly.
Ladle the soup into bowls and garnish with a sprinkling cilantro (coriander) before serving.
Perfect for a snack or an appetizer for a dinner party, these rolls are stuffed with all good things and are so easy to make!
For the rolls
1 small white cabbage
For the filling
1 tbsp coconut oil
1 medium white onion, finely chopped
1 garlic clove, peeled and minced
2 cups/5½oz/150g button mushrooms, washed finely chopped
Pinch of pink Himalayan sea salt
For the sauce
1 tbsp coconut oil
1 clove garlic, peeled and minced
1cup/2½oz/70g spinach
2 cups/16fl oz/450ml cold water
Remove 8–10 outer leaves from the cabbage—being careful not to damage the leaves as you do so. Bring a large pan of water to the boil on a high heat before adding the cabbage leaves. Leave to cook for a few moments then reduce the heat. Leave the pan on a low heat for a further 2–3 minutes or until the leaves have softened. Drain the cabbage leaves and set aside on paper towel to cool and dry.
To make the filling, heat the coconut oil in a skillet (frying pan) set on a medium-high heat. Add the onions and garlic to the pan and cook for 2–3 minutes, stirring gently. Next add the mushrooms and sprinkle over the sea salt. Cook for a further 3–5 minutes. Remove from the heat and blitz with a handheld blender, or in a food processor, for a few moments or until smooth.
To make the sauce, heat the coconut oil in a large skillet, or wide-bottomed saucepan, set on a medium heat. Add the garlic and gently sauté for 3–5 minutes. Place the tomatoes and spinach in a food processor and blitz for a few moments or until smooth. Add the tomato and spinach mixture plus the water to the pan, stir through to combine and leave to simmer on a medium-high heat for 8–10 minutes, making sure to stir frequently.
Assemble the rolls by placing a tablespoon of the mushroom mixture onto each cabbage leaf, making sure to leave about 1in (2.5cm) around the edge. Then roll each of leaves around the filling to create rolls.
Once all the rolls are ready, use a pair of tongs or slotted spoon to carefully place the rolls into the pan of sauce, taking care to ensure that the seam of each roll is facing downwards to keep the rolls closed.
Leave to cook in the sauce on a medium heat, occasionally drizzling with sauce. After 10 minutes, reduce the heat and allow the rolls to simmer for a further 10 minutes.
Place the rolls on a plate, drizzle over with the remaining sauce, and serve immediately. To make this dish more of a main meal, serve the cabbage rolls on a bed of brown rice.
If you’re feeling the need for greens then I highly recommend this tasty recipe, as it’s loaded with green leafy veg and full of flavor.
4 green, red, or yellow bell peppers
1 tbsp coconut oil
1 small onion, finely chopped
3 garlic cloves, peeled and minced
1 stalk celery, finely chopped
1 cup/8oz/275g Swiss chard, shredded
2 medium tomatoes, finely chopped
2 cups/13oz/375g quinoa, cooked to packet instructions
1 cup/5½oz/150g cashew nuts
A handful of fresh spinach, chopped
1 tbsp fresh parsley, trimmed and chopped
Preheat the oven to 425°F/220°C/gas mark 7.
Cut the tops off the peppers and set aside, then scoop out and discard the seeds so that the peppers are ready for filling.
To make the filling, heat the coconut oil in a skillet (frying pan) set on a medium-high heat before adding the onion, garlic, celery and Swiss chard, and sautéing for about 5 minutes. Add the tomatoes and cooked quinoa and continue to cook for a further 2 minutes. Finally add the cashew nuts, spinach, and parsley, and cook for a further 2 minutes, stirring gently to combine.
Spoon about 2 tablespoons of the mixture into each of the peppers, and then continue to fill all of the peppers until each is stuffed to the top, then replace the stem so that the peppers retain their moisture while cooking.
Place the stuffed peppers on a non-stick baking tray, cover with aluminum foil, and bake in a preheated oven for 20–25 minutes.
Serve with a green salad plate and enjoy.
This tasty green curry is aromatic, creamy, green, and a tad bit spicy—absolutely delicious and heartwarming.
1 tbsp coconut oil
1 onion, chopped
2 garlic cloves, peeled and minced
½in (2.5cm) fresh ginger, peeled
1 cup/6oz/175g broccoli, chopped
1 cup/5½oz/150g green beans, sliced
½ cabbage, finely shredded
1 leek, sliced
1 tsp ground cilantro (coriander)
Pinch of cayenne pepper
½ tsp ground turmeric
½ tsp ground paprika
2 cups/5oz/140g kale, shredded
14fl oz/400ml can of coconut milk
Pinch of pink Himalayan sea salt
Heat the coconut oil in a large skillet (frying pan) on a medium-high heat for a couple of minutes before adding the onion, garlic and ginger and gently sautéing for 2–3 minutes, or until the onion is soft and starting to caramelize.
Add the broccoli, green beans, cabbage, and leek and stir gently to combine. Next sprinkle over the cilantro (coriander), cayenne pepper, turmeric, and paprika together with a splash of water if necessary. Cook for 5–10 minutes before adding the kale and cooking for a further couple of minutes.
When the kale begins to wilt, reduce the heat and add the coconut milk. Leave to simmer for about 5 minutes before finally seasoning with sea salt to taste. Serve on its own or with the grain of your choice.
Homemade sauerkraut is much better than store-bought versions, which often contain preservatives, and is jam-packed with good bacteria.
1 medium cabbage
1 tbsp caraway seeds
1 tbsp pink Himalayan sea salt
½ cup/20z/60g carrot, grated
Remove about 4–6 of the larger outer leaves from the cabbage and set aside. Next, core and shred the rest of the cabbage.
Place the shredded cabbage with the caraway seeds, sea salt, and carrots in a large bowl and, using your hands, massage the mixture for about 10 minutes to combine the ingredients and allow all the juices to be released.
Once the juices have been released, spoon the mixture into a 16oz/1lb Mason jar and then press or pound the mixture down into the jar until the juices come up and cover the cabbage. Leave about 2in (5cm) of space at the top.
Place the whole cabbage leaves over the mixture—this ensures that the sauerkraut remains airtight. Seal the jar firmly with the lid.
Keep the Mason jar at room temperature covered with a tea towel for three days and then transfer to your refrigerator. The sauerkraut is now ready to eat but you’ll find that it improves over time! It will keep for up to two months in the refrigerator.
Munch out on this super-healthy snack that has all the crunch of potato chips (crisps) and is packed with all the good stuff but none of the bad.
1 big bunch of kale
1½ tbsp almond butter
1 tbsp olive oil
½ tsp ground cumin
½ tsp chili flakes
½ tsp pink Himalayan sea salt
Preheat the oven to 350°F/180°C/gas mark 4.
Wash and dry the kale, dry completely, then tear into large pieces, being sure to remove the thick stalks. Set aside.
In a large bowl, mix together the almond butter, olive oil, cumin, chili and sea salt until well combined.
Place the kale leaves into the bowl and toss in the almond butter mixture until all the leaves are evenly coated.
Spread the kale leaves on a non-stick baking tray and bake in a preheated oven for 10–15 minutes or until crisp.
Eat straight from the oven or store in an airtight container for up to three days.