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
- Put half the olive oil and the garlic clove in a blender. Blend for a minute.
- 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
- 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.
- Add the vegetable broth, broccoli, and potato. Simmer until tender, 18 to 22 minutes.
- 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
- Toss the chicken/pork in the olive oil and soy sauce and cook in a medium-hot pan. Set aside.
- 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.
- Put 3 -4 chicken/pork pieces and 2 – 3 TBSP of salad in your leaf of choice, roll up the leaf and eat immediately.