Green vegetables - 3 easy recipes - Wellness By Jessica

Green vegetables - 3 easy recipes

May 10, 2019

Green vegetables - 3 easy recipes

Green vegetables don’t have to be something that you force down at dinner time or battle with children to eat. There are a variety of ways to cook and prepare green vegetables in order to make them an enjoyable part of your meal.

Green vegetables provide a range of nutrients including; magnesium, vitamin C and K, calcium, iron, and supply much-needed fibre to your diet. Try to aim for at least 2 servings (1 serving= 1 handful) of green vegetables each day – this helps to ensure you are giving your body the nutrients it needs to thrive. Read more about the impact of green vegetables on your health.

Nourishing green vegetables to try:

  • Broccoli
  • Kale
  • Spinach
  • Zucchini
  • Cabbage
  • Brussel sprouts
  • Bok choy
  • Silverbeet
  • Rocket
  • Watercress
  • Leek
  • Celery

 

All recipes serve 4
 

ASIAN INFUSED

Ingredients
4-5 big handfuls of green vegetables
3 tbsp of tamari
2 tsp of sesame oil
1tsp of grated ginger
1/4 cup water
1/2 cup cashew nuts

Method
1. Cut large vegetables into bite-sized pieces, wash and trim leafy greens.
2. Place the cashews into a dry pan and put on a low heat for 3-5 minutes, you are trying to gently roast the nuts so keep an eye on them or they will burn. Shake pan every 30 seconds to move nuts around. Pour out into a bowl or plate, and set aside.
3. Place all solid vegetables into a pan, leave leafy greens out.
4. Pour the water over the vegetables and put on a medium heat, cover and let steam for 5-10 minutes. Vegetables should be almost cooked through, but not mushy.
5. Add the tamari and ginger and quickly mix with vegetables, add leafy greens and sesame oil and cook for 1-2 minutes.
6. Sprinkle cashew nuts over vegetables and serve.

 

PESTO SALAD

Ingredients
2 handfuls of broccoli, cut into small pieces
2 big handfuls of spinach, watercress or silverbeet.
1/2 cup of pesto. Click here for my recipe for Extra Nourishing Pesto.

Method
1. Boil a large jug of water
2. Cut the broccoli into small pieces, and wash and slice the leafy greens. Try to cut the leafy greens into long thick strips.
3. Place the broccoli into a large bowl and cover with boiling water.
4. After 2 minutes place the leafy greens into the bowl of boiling water.
5. Wait a further 2 minutes then pour the vegetables into a strainer to remove the water.
6. After the vegetables have drained place them back into the bowl. At this point you can chill the greens in the fridge for a cold salad, or keep them as is for a warm salad.
7. Stir through pesto and serve.

 

CHARRED GREENS

Ingredients
4 zucchini
1 head of broccoli
4 cloves of garlic, minced
1 lemon
7 tbs olive oil
salt and pepper
Chilli flakes (optional)

Method
1. Cover two oven trays with baking paper, and preheat oven to 250C.
2. Cut each zucchini in half length-ways, and place cut side down on tray.
3. Cut broccoli into small florets, and spread out in a single layer on a baking tray.
4. Whisk together the olive oil, garlic, salt and pepper, chilli flakes, and the zest of the lemon.
5. Pour this evenly over the broccoli and then the zucchini, massage it through the vegetables so that they are evenly coated.
6. Place trays in the oven for 15 – 20 minutes, place the broccoli at the top. You want the broccoli to begin to char around the edges.
7. The vegetables are ready to serve once they are cooked through and have begin to colour.
8. Serve with lemon juice squeezed on top





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