Cooking Delicious Meals with Greens

Eating well doesn’t have to be complicated. One of the easiest ways to boost your meals is by adding fresh, vibrant greens and vegetables. They bring colour, flavour, and a wealth of nutrients to your plate. Whether you’re looking to improve your energy, support your body through hormonal changes, or simply enjoy tasty food, cooking with vegetables is a fantastic habit to develop.

Let me share some simple tips and ideas to help you make the most of greens in your kitchen. You’ll find practical advice, easy recipes, and inspiration to get creative with your meals.

Why Cooking with Vegetables Makes a Difference

Vegetables are packed with vitamins, minerals, and fibre. They help keep your digestion smooth, your skin glowing, and your energy steady throughout the day. For women navigating perimenopause or post-menopause, nutrient-rich foods can support hormonal balance and overall wellbeing. Athletes also benefit from the antioxidants and anti-inflammatory properties found in many greens.

When you focus on cooking with vegetables, you’re not just adding flavour - you’re nourishing your body deeply. Plus, vegetables are versatile and affordable, making them a smart choice for everyday meals.

Here are some simple ways to include more vegetables in your cooking:

• Roast them: Roasting brings out natural sweetness and adds a lovely texture.

• Steam or blanch: These methods keep vegetables crisp and vibrant.

• Add to soups and stews: They bulk up meals and add nutrients.

• Use raw in salads or wraps: Fresh greens add crunch and freshness.

• Blend into smoothies: Spinach or kale can be hidden in fruit smoothies for a nutrient boost.

  
  

Roasted vegetables ready to serve

Tips for Cooking with Vegetables Every Day

Making vegetables a regular part of your meals doesn’t have to be a chore. Here are some easy tips to help you enjoy cooking with vegetables daily:

1. Plan your meals around vegetables: Start with a vegetable you love and build your meal around it.

2. Keep it simple: Use minimal seasoning like olive oil, garlic, salt, and pepper to let the natural flavours shine.

3. Prep in advance: Wash, chop, and store vegetables in the fridge so they’re ready to use.

4. Try new varieties: Experiment with kale, chard, collard greens, or even seaweed for variety.

5. Use frozen vegetables: They’re just as nutritious and save time.

   
   

Remember, the key is to enjoy the process. Don’t stress about perfection. Cooking with vegetables is about nourishing yourself and having fun in the kitchen.

What can I make with fresh greens?

Fresh greens are incredibly versatile. You can use them in so many dishes, from light salads to hearty mains. Here are some ideas to get you started:

• Green smoothies: Blend spinach or kale with banana, apple, and a splash of almond milk.

• Sautéed greens: Quickly cook chard or spinach with garlic and a squeeze of lemon.

• Salads: Mix arugula, watercress, or mixed baby leaves with nuts, seeds, and a simple vinaigrette.

• Soups: Add chopped kale or collard greens to vegetable or chicken soup.

• Pasta dishes: Toss cooked greens with pasta, olive oil, and parmesan.

• Wraps and sandwiches: Use large leaves like collard greens as a wrap instead of bread.

  
  

You can also combine different greens for more complex flavours and textures. For example, mix peppery rocket with mild spinach and crunchy radish leaves.

Fresh green salad with mixed leaves

How to Keep Greens Fresh and Tasty

One challenge with greens is keeping them fresh and crisp. Here are some tips to help you store and prepare greens so they stay delicious:

• Store properly: Keep greens in a perforated plastic bag or container with a paper towel to absorb moisture.

• Wash just before use: Washing too early can cause leaves to wilt faster.

• Use within a few days: Fresh greens are best eaten quickly for maximum flavour and nutrients.

• Revive wilted greens: Soak them in cold water for 10-15 minutes to perk them up.

• Cook gently: Overcooking greens can make them bitter and mushy. Quick sautéing or steaming is best.

  
  

By handling your greens with care, you’ll enjoy their full flavour and texture in every meal.

Easy Recipes to Try with Greens

Here are a few simple recipes that highlight the beauty of greens and vegetables. They’re quick to prepare and packed with flavour.

Garlic Sautéed Spinach

• 2 tbsp olive oil

• 3 cloves garlic, thinly sliced

• 200g fresh spinach

• Salt and pepper to taste

• Lemon wedge (optional)

  
  

Heat olive oil in a pan over medium heat. Add garlic and cook until fragrant, about 1 minute. Add spinach and toss until wilted, about 2-3 minutes. Season with salt, pepper, and a squeeze of lemon.

Kale and Quinoa Salad

• 100g kale, chopped

• 150g cooked quinoa

• 1 small red onion, finely chopped

• 1 apple, diced

• Handful of walnuts, chopped

• Dressing: 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp honey, salt and pepper

  
  

Massage the kale with a pinch of salt for 2 minutes to soften. Mix all ingredients in a bowl and toss with the dressing. Serve chilled or at room temperature.

Collard Green Wraps

• Large collard green leaves, washed and stems trimmed

• Hummus or avocado spread

• Sliced cucumber, carrot, and bell pepper

• Cooked chicken or chickpeas for protein

  
  

Spread hummus or avocado on the leaf. Layer with vegetables and protein. Roll tightly and slice in half. Perfect for a light lunch or snack.

Kale and quinoa salad ready to eat

Bringing It All Together

If you want to feel stronger, more energised, and supported through life’s changes, adding more vegetables to your meals is a great place to start. I encourage you to explore cooking with greens and vegetables in your own kitchen. Try new recipes, experiment with different types, and enjoy the process of nourishing your body.

Remember, small changes add up. Even a handful of fresh greens in your meal can make a big difference. With a little planning and creativity, you can make delicious, healthy meals that support your goals and taste amazing.

Happy cooking!