Get your greens

There’s a reason Mum always told you to eat your greens. Incorporating a variety of dark, leafy greens into your diet is a quick and easy way to boost your nutrient intake, lower your risk of disease and improve your gut health.

Spinach

One of the most protein-rich vegetables at about 5 grams per cup, it’s no surprise why spinach is such a popular green. This versatile, mild tasting leaf can be used in smoothies, salads, sauces and soups. Or simply sauté it with some garlic, olive oil and lemon. Have excess spinach? You can dehydrate it in the oven and turn it into a nutrient-packed powder, or freeze it in cubes.

Kale

Nutrient-dense kale is from the cabbage family. Rich in antioxidants and vitamins K, A and C, get the most out of this dark, frilly green by adding it raw to salads and smoothies. If you don’t like the bitter taste of the raw leaves, you can cook kale as part of an omelette, stir fry or blend it in a soup. Kale chips are also a great snack or garnish.

Rocket

This leafy green, which goes by the names rocket, arugula and colewort, is well known for its peppery flavour and feather-like shape. This makes it a punchy addition to salads, pastas and sandwiches, a great pizza or flatbread topper, and an excellent base for a vibrant pesto. Rocket is rich in vitamin K, which supports strong bones, as well as nitrates, which help to improve blood flow.

Chard

Sometimes called Swiss chard, this mildly sweet green is packed with potassium, manganese and vitamins A, C and K. Chard also has the flavonoid syringic acid, which helps to regulate blood sugar levels. The green leaves are similar to spinach, pairing well with garlic or red wine vinegar. Thanks to its thick stalks, which can come in a variety of colours, chard takes a little longer to cook.

Bok Choy

Also known as Chinese chard, bok choy is rich in selenium, which is good for immunity and thyroid function. This Asian leafy green is often enjoyed steamed, stir fried or in soups. Baby bok choy can be added straight to the pan while large bok choy should be chopped. Keep your bok choy fresh for a week by covering it with a beeswax wrap and storing it in the fridge.

Microgreens

The immature plant grown from various veggies and herb seeds, microgreens are one step up from a seedling. Once considered a garnish, microgreens can have up to 40 times more nutrients than the mature plant. Add them to salads, sandwiches and soups, or as a lettuce alternative on burgers and tacos. Best of all, they can be grown indoors all year around, and are excellent for gut health.