Five fun ways to get your greens

Ah, greens – there are numerous benefits to eating more vegetables. Apart from the fact that they brighten up any dish, a study published in the journal Neurology in 2017 discovered a diet rich in leafy green vegetables could slow cognitive decline by 11 years.¹ 

Meanwhile, researchers from Augusta University in the US found that vitamin K – found in broccoli and spinach² – can help keep your heart healthy.³ So how can you sneak more green vegetables into your diet? Here’s five ways to get your greens. 

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Why? Courgettes are a brilliant source of vitamin C4, which is vital for healthy skin and bones, and for wound healing.⁵ 

How? Whenever a recipe calls for a chopped onion to be softened in a pan, use a courgette instead; it adds a fresher flavour than onions and packs a nutritious punch. Try softening chopped courgette, then add crushed garlic and chopped tomatoes for an easy pasta sauce.

Why? According to a 2014 study in the US by the Centres for Disease Control and Prevention, iceberg lettuce is packed with nutrients such as potassium, folate and zinc.⁶ Potassium helps your heart function properly*, folate is needed for healthy red blood cells¹¹, while zinc is crucial for cell and enzyme renewal.* 

How? Ditch your usual lunchtime wrap in favour of nature’s tortilla. Fill a large iceberg lettuce leaf with your favourite fillings such as falafels, add lots of extra veg like sweetcorn or shredded carrot, then sprinkle over a dressing or flavour-boosting herbs, wrap up and enjoy.

Why? Popeye’s favourite foodstuff is great for your heart health. A 2015 study published in the journal Clinical Nutrition Research revealed the high-nitrate content of spinach can help keep your arteries flexible, reducing blood pressure.⁷ 

How? We know courgettes and carrots work well in cakes, but spinach is also a winner in baking. It’s used in a traditional Turkish sponge cake – just wilt baby spinach and puree with vegetable oil, lemon juice and zest before adding to the ingredients of a regular sponge. The cake is then topped with mascarpone icing and pomegranate seeds. Healthy and delicious! 

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Why? This leafy green vegetable is rich in nutrients such as vitamins K, A and B6⁸. Vitamin K is needed for blood clotting⁹, vitamin A is essential to a healthy immune system¹⁰, while vitamin B6 helps your body to use and store energy from protein and carbohydrates in the food you eat.¹¹ 

How? For a revitalising morning drink that ups your vitamin intake, blend frozen kale and frozen mango with grated fresh ginger and lemon juice. Vary your smoothie by adding berries for even more nutrients, or a splash of coconut water or almond milk for a different consistency.

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Why? A 2018 study by the University of Western Australia found that eating cruciferous vegetables like broccoli is linked to keeping your arteries clear, which in turn protects your heart health.¹² Steamed broccoli is best, according to a 2014 study published in the journal Plant Foods For Human Nutrition**, where researchers found that it actually increased its nutritional benefits. 

How? Got some broccoli leftover from Sunday lunch? Try these tips: 

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