Green greens greens
Eating more greens is associated with many health benefits, including reducing inflammation, protecting against cancer, support brain health as well as increased energy, performance, skin health and weight.
In summary, we should all eat more greens. But most of us don’t. Because eating greens isn’t that exciting, delicious or easy to fit in our busy lives. And there are loads of other things which are more exciting so who can blame you.
How much do I need to feel the benefits?
The UK recommendation is for 5 portions of fruit & veg a day – ideally split 2 portions of fruit, 3 portions of veg. Dr Michael Greger author of How Not to Die recommends 2 portions of greens a day for optimum health. This 2017 study found that eating 10 portions a day significantly reduced the possibility of getting heart disease by 25% , stroke 33% and by cancer 13%! And yet, only 25% of us even get 5 a day.
5 ways to eat more greens
You guessed it! Smoothies are such an easy way to get more greens into your diet early on in the day. Either blending your own or using something like plantshakes. Make sure you’re looking for options that aren’t just juice because you don’t get the gut healthy fibre, and many of the micronutrients oxidise away before you can benefit.
There’s nothing quite as comforting as a big bowl of pasta. It’s easy to sneak some greens into a tomato sauce, just add spinach in with the pasta 1 min before it’s cooked, then stir in the sauce, or sprinkle some Greens or Green Salt on top. Another hack (borrowed from Jamie Oliver) is slicing cabbage into thin strips – the cabbage mixes well with the pasta and you don’t even notice it’s there. Just add it into the pasta water for the last 5 mins. Guaranteed to fool even the fussiest eater!
Curries are the staple of every plant based diet. They are so easy to make in big batches and reheat for lunch the next day. We love wilting Kale or spinach into our curries and of course adding a couple of tsps of Greens to make it work that little bit harder. Try our favourite Sri Lankan inspired vegan curry in our 2 week reset plan.
Greens are so easy to sneak into your favourite dips. Here’s a few of our favourites: Stir 1 tsp of Greens into humous with a squeeze of lemon. Stir 1 tsp green salt into mayonnaise or vegannaise to nutrient-ify (you know what I mean!) your junk food.
5. Green Energy Balls
Super simple, super energising, super delicious. Our superfood smoothie balls are also ridiculously easy.
Put ½ cup almonds, ½ cup cashews, ¾ cup pitted Medjool dates and 2 tsp greens into a food processor. Start blending until there is no longer any large chunks of nuts or date left. Next, add peanut butter and juice of a lime to help this mixture come together. Roll into bitesize balls with your hands and store in the fridge.