Juice them

Some people immediately cringe at the thought of any kind of veggie juice, especially a dark green one. There is no need for a green juice to taste gross though, add a touch of sweetness with a little fruit or fruit juice and add some alternative flavours such as lemon or ginger. Here is a recipe to get you started:

  • Apples - 2 medium
  • Celery - 3 stalk, large
  • Cucumber - 1 cucumber
  • Ginger Root - 1/2 thumb
  • Lemon - 1/2 fruit
  • Lime - 1 fruit
  • Parsley - 1 bunch 
  • Spinach - 2 cup 

Juice/blend all the ingredients together and drink immediately. Makes 2 servings.

 

Add them into sauces and pestos

Keep a bag of chopped greens in your freezer and throw them into tomato based sauces. You can also make a pesto to use with cheese and crackers or on top of fish or chicken. Here is a recipe for a spinach pesto:

You will need:

  • 100 g baby spinach
  • ½ cup pecan nuts, roughly chopped
  • 2 tablespoons grated parmesan cheese
  • 1/4 cup olive oil
  • 1 garlic clove

 

  1. Put half the olive oil and the garlic clove in a blender. Blend for a minute.
  2. Add the spinach, pecan nuts, salt and pepper and blend until it is a rough puree. Add the parmesan and the rest of the olive oil and blend.

Add them to soups and stews

Or any one-pot dish that you are making. Cook up a big batch of veggie soup on a weekend and then freeze it in individual servings. Take this along to work to sip on in the late afternoon when the slump hits. Here is a recipe for broccoli and spinach soup:

2 leeks, chopped

4 tablespoons butter

salt and black pepper

6 cups vegetable broth

1 bunch broccoli, chopped

1 small sweet potato, peeled and chopped

150 g spinach

Directions

  1. Cook the leeks in the butter with ¾ teaspoon salt and ¼ teaspoon pepper in a large pot over medium-high heat, stirring occasionally, until softened, 4 to 6 minutes.
  2. Add the vegetable broth, broccoli, and potato. Simmer until tender, 18 to 22 minutes.
  3. Stir in the spinach until wilted. Transfer the mixture to a blender and puree until smooth. Optional: stir in some sour cream before serving.

 

Use them as a wrap

 

Toss the refined carb wraps and instead use a large dark lettuce, cabbage or spinach leaf to wrap up chicken strips, steak strips, fish or cheese as a nutrient-dense lunch. If you are using a tough leaf such as spinach, remove the hard end then blanch the leaves in some hot water for a minute, pat dry and then wrap him up! Here is a recipe for chicken or pork wraps:

For the chicken/pork:

- 500 g worth of chicken breasts/pork fillet, cubed

- 1 tablespoon of soy sauce

- 1 tablespoon of olive oil

For the salad:

- 1/2 cucumber, cut into julienne strips

- 1 cup of grated carrot

- 3 spring onions, diced

- 2 cups of baby spinach

- 1 tablespoon sesame seeds

- Salt, to taste

 

Directions

  1. Toss the chicken/pork in the olive oil and soy sauce and cook in a medium-hot pan. Set aside.
  2. To make the salad, combine the cucumber, carrot, baby spinach, spring onion and sesame seeds in a bowl. Add 1 TBSP of home-made lemon and olive oilf dressing and combine.
  3. Put 3 -4 chicken/pork pieces and 2 – 3 TBSP of salad in your leaf of choice, roll up the leaf and eat immediately.