Eat your greens!

Healthy veg

We all know green vegetables are good for us! If you’re bored with salads and steamed vegetables on the side of your plate why not try incorporating them into delicious smoothies or stir-fries?

Smoothies are a great way to sneak in some extra greens without even noticing. Spinach, kale, and avocado can easily be blended with fruits like bananas and berries to create a refreshing and nutritious drink.

On the other hand, stir-fries offer a quick and flavorful way to enjoy your greens. Mix some broccoli, pak choi or snow peas with your favorite protein and seasonings for a satisfying meal. There are so many creative ways to enjoy green vegetables beyond the traditional salad, don't be afraid to experiment and find new ways to add more greens to your diet!

Try roasting your favorite green vegetables - asparagus, Brussels sprouts, or courgettes - for a different flavor profile. Drizzle them with some olive oil, season with herbs and spices, and pop them in the oven for a tasty side dish or snack.

Another option is to sauté your greens with garlic, ginger, and a splash of soy sauce for an Asian-inspired twist. The possibilities are endless when it comes to incorporating green vegetables into your meals, so get creative and have fun exploring new ways to enjoy these nutritious powerhouses!

Green vegetables are not only good for our health but also incredibly versatile in the kitchen. If you find yourself getting tired of the same old salads and steamed sides, why not switch things up and add a twist to your meals?

One delicious way to enjoy more greens is by incorporating them into smoothies. Blending nutrient-rich spinach, kale, or avocado with sweet fruits like bananas and berries can create a tasty and refreshing drink that packs a nutritional punch. It's a sneaky way to up your green intake without sacrificing flavor.

Stir-fries are another fantastic option for those looking to jazz up their vegetable game. Combining crunchy broccoli, leafy bok choy, or crisp snow peas with your choice of protein and seasonings can result in a quick, savory, and satisfying meal that's bursting with flavor.

If you're looking to add a different dimension to your greens, try roasting them in the oven. Asparagus, Brussels sprouts, and zucchini take on a whole new level of deliciousness when roasted with a drizzle of olive oil and a sprinkle of herbs and spices. This makes for a delightful side dish or a healthy snack that will keep you coming back for more.

For an exotic twist, consider sautéing your greens with aromatic garlic, zesty ginger, and a splash of soy sauce for an Asian-inspired flavor explosion. The possibilities are truly endless when it comes to incorporating green vegetables into your meals, so get creative and experiment with different cooking methods to discover new and exciting ways to enjoy these nutritional powerhouses.

Lemon, ginger and parsley smoothie:
​Serves 1, 8 Checks.

​Feel like you’re coming down with something? This smoothie is great for keeping colds at bay, and its a real zinger, with lots of tangy lemon, spicy ginger- and parsley too. One sip and you’ll see that parsley is a refreshing addition to smoothies.

1 orange
1/2 cucumber
1 tbsp. grated fresh ginger
250ml pineapple juice ]15g parsley leaves
Juice 1/2 lemon
3-4 ice cubes

Peel the orange and divide into segments, then chop the cucumber into chunks. Place all ingredients in a blender and blend until smooth. Pour into glasses and serve immediately.

​Rocket and white bean hummus:
​Serves 4, 4 Checks

Rocket has got such a lovely bite to it that this hummus is perfectly tangy even without the addition of lemon juice. Homemade hummus is so much better than shop-bought and takes just 5 minutes.

360g canned white beans, drained
30g rocket
3 tbsp. tahini
1 tbsp. olive oil
2 tbsp. water
1/2 tsp sea salt

Place all ingredients in a food processor and puree until smooth. You can increase the water to achieve the desired consistency.

Secret ingredient brownies:
​Makes 16, 6 Checks per brownie

​Moist, dense, chewy brownies made with… spinach

90g spinach leaves
190ml milk
250g unrefined cane sugar
2 tbsp. coconut oil
165g whole wheat flour
60g cocoa powder
1 tsp baking powder
1/4 tsp salt
75g chocolate chips

Preheat he oven to 180C. Lightly grease a 20 X 20 cm cake tin. Combine the spinach and milk in a food processor and blend. Empty into a bowl and whisk in sugar and coconut oil.
In a separate bowl, sift together the flour, cocoa powder, baking powder and salt. Add to wet ingredients and stir. Add chocolate chips.
Spread batter into tin and bake for 35 minutes. Leave to cool then serve.

Courgette oatmeal cookies:
​Makes 20, 4 Checks per cookie

​These healthy cookies use Chia seeds which can be bought in most supermarkets.

​Chia seeds
4 tbsp. water
2 tbsp. butter
200g brown sugar
125 whole wheat flour
1 tsp baking powder
1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp nutmeg
120g rolled oats
120g grated courgette
40g raisins (optional)

Preheat the oven to 190C. Line a baking sheet with baking parchment.
In a bowl, cream together the butter and sugar. Add the flour, baking powder, cinnamon and nutmeg. Mix well. Stir in oats, courgette, chia seeds and raisin.
Drop 10 large spoonfuls onto the baking tray and flatten slightly. Bake for 16-18 minutes until cookies are browned on top.

Courgette noodle Bolognese:
​Serves 4, 2 Checks

​Try this take on the classic Italian dish that sees courgettes as the star of the show. The mushrooms take place of mince to provide extra vegetables, creating a healthier dish.

​5-6 small courgettes
2 tbsp. olive oil
1 onion, chopped
4 sticks celery, chopped
8 mushrooms, chopped
60ml white wine
1 X 800g can chopped tomatoes
1/2 tsp dried oregano
1/2 tsp dried basil
sea salt and freshly ground black pepper

Slice the courgettes into thin noodles. In a large pan, heat the oil, then add the onion and sautee until translucent. Add the carrots, celery and mushrooms and cook over a medium-high heat for 10 minutes, stirring regularly. The vegetables will cook down and soften.
Add the wine and stir for 3-4 minutes.
Puree the tomatoes and add them to the pan along with the oregano and basil. Simmer uncovered for 12-15 minutes.
Meanwhile, boil the courgette noodles for 30-60 seconds. Then divide between 4 plates and top with mushroom sauce.