Going Green - 5 Georgeous Green Foods to Add to your Diet

This series of posts has always been about giving you options and variety. It is so easy to get caught up in eating the same foods day in and day out. Often, we simply eat the foods we were taught to eat as a child, we never explore the wonderful section of the supermarket known as ‘fresh produce’. It’s a shame really, because there are so many amazing available, some have been available in your local store since before you can remember, and others are new, weird and wonderful foods from all corners of the globe. So, if you feel like mixing it up, keep reading. We’ve already looked at red, orange and white foods. Today, lets get green.

Kale

When you hear people talking about dark green leafy vegies, they’re talking about kale. It is the ultimate in dark, green and leafy. It’s a nutritional powerhouse and it can be added to the diet in a variety of ways. Kale has firm leaves and quite tough stalks so depending on what you’re doing with it, removing the leaves from the stalk can be helpful. I find steaming it, or lightly frying it with a bit of olive oil in a pan to be the best options for cooking Kale. If you’re steaming or frying it, particularly if you’re frying it, don’t over cook it. Nothing is worse than overcooked Kale. It’s slimy, turns a dirty green colour and gets a really weird taste to it. I like it still to be a bit chewy, bright green in colour, and served with a drizzle of olive oil and a squeeze of lemon juice. It also tastes great with Tamari (wheat free soy sauce). You can also add kale to green juices and smoothies. Just remove the stalk first. I haven’t tried it, but I hear Pear and Kale make a delicious juice! If you eat kale raw (via juicing), make sure you do so separately to your dairy products and supplements. Oxalates in raw kale can bind to minerals and prevent their absorption. Cooking Kale slightly alleviates this problem.

Why Kale?

Why not!?! Kale is an unbelievably good source of vitamin A and two carotenoids, Lutein and Zeaxanthin, as well as Vitamin C, Vitamin K and minerals including calcium. From the same Brassica family as broccoli, they’re also high in a constituent called indol-3-carbinol, which can assist with DNA and cell repair. It is also a great source of fibre.

What’s Kale good for?

Just about everything. Vitamin A, luetin and C are great for eye health, vitamin K is important for blood clotting and the fibre from kale has been shown to reduce cholesterol reabsorption, so kale is heart healthy. If you’re on anticoagulant medication to thin your blood, like warfarin for example, you’ll need to watch your intake of kale. Kale has also been shown to be great for liver and cell detoxification, as well as DNA and cell repair. Kale is also alkalising and anti-inflammatory. 

Parsley

Who doesn’t love tabouleh? Parsley is a heavenly little herb that can be added to almost anything I think. The only caution I would have is that he flavour can be strong so adjust to your preference. I juice and blend it, add it to salads, make dressings out of it. It is yum.

Why Parsley?

Parsley is a great source again, of vitamin A and C, as well as folic acid (B9). It also contains some potent antioxidants.

What is parsley good for?

As an antioxidant, for eye health and the immune system. It is also anti-inflammatory. Parsley has a great reputation for being deoderizing, so great for bad breath or combined with a garlic dish. 

Coriander

Coriander is another herb with a strong flavour; so again, start off slow, but if you love Thai food then you should have no problem enjoying this fabulous green. Also known as Cilantro

Why coriander?

Coriander leaves are naturally high in volatile oils that are potent antioxidants. It’s also a good source of vitamin K and vitamin A.

What is coriander good for?

It is a potent antioxidant, its great for eye health, skin and cardiovascular health. Research also suggests that it’s useful in binding to heavy toxic metals and removing them from the body, so great for detoxification.

Avocado

These days we’ve all heard of the Mediterranean diet, or a diet high in good fats. The fats in avocado are some of those good fats, monounsaturated fats. Avocado has a creamy quite neutral flavour, and it can really be mixed with anything cold, don’t cook it. You can blend it to smoothies to make them creamier; you could chop it up and add it to salads or make it into Guacamole, the delicious Mexican dip. Squeeze some lemon juice over it and eat it with a spoon if that works for you. If you’re on a low calorie diet, being a high fat food, it does have a decent amount of calories, so just eat less of it. If you plan on leaving avocado sitting, make sure you cover it with a bit of lime or lemon juice or it’ll turn a bit ugly.

Why avocado?

As I’ve mentioned, avocados are high in monounsaturated fats. They’re also a good source of vitamins E and K, and potassium. They have high fibre content.

What are avocado’s good for?

Avo’s are great for heart health; research has shown monounsaturated fats help to lower cholesterol levels. Vitamin K and E are heart protective and both help with circulation. The fibre is also great for cholesterol levels, and bowel health of course.

Green Tea

While technically not a food, it totally fits here so I’m popping it in anyway! I’m pretty sure I don’t need to talk too much about green tea, I’m certain you’ve all heard of it, or seen it, probably even drunk it. But are you drinking it regularly? I suggest you do. If you find it too bitter, make a weak tea, only leave the bag in for a minute or so. There are also blends of green tea with other herbs, jasmine green tea is the obvious one, but there are ones blended with all kinds of delicious herbs. Take a quick peak next time you’re in the health store or the supermarket, you’ll be amazed at the number of choices you have!

Why green tea and what’s it good for?

It’s a potent antioxidant, and some studies suggest its good for weight loss. Its great for energy.

Asparagus

Spage. Strange looking little spears that they are. They are oh so good for you. They do come in white varieties also, so mix and match. Asparagus have a long stem, the bottom end is tough and hard, and the top is quite delicate. To cook asparagus, grab one end in each hand and bend until it snaps (make sure the hand holding the top half is holding it below the delicate tip or you’ll just take the top off!). The bit that breaks off is the tough fibrous part you don’t eat. The rest is juicy and delicious. Steam asparagus, it doesn’t take long, maybe 5 minutes. I like it a bit crunchy. If you over cook it you lose the moisture and it shrivels up. You can eat it as is or add it to salads. Be creative.

Why asparagus?

It is low calorie and a good source of B vitamins including B1, B2, B3, B6 and B9 (folate), vitamin A, C, E and K, and minerals such as calcium, magnesium and zinc, yeah baby.

What is asparagus good for?

It’s a great antioxidant and general addition to the diet. It’s filling and low calorie. It will make your pee smell funny too, but that’s ok!