Cooking with Greens: Delicious Ideas

Eating more greens is one of the best things you can do for your health. They are packed with vitamins, minerals, and fibre that support your body, especially during times of change like perimenopause and post-menopause. Plus, greens are fantastic for athletes who need to fuel their performance and recovery. But sometimes, you might wonder how to make greens exciting and tasty. That’s where I come in. I want to share some simple, delicious ways to cook vegetables that will brighten your meals and keep you coming back for more.

Whether you have kale, spinach, chard, or any other leafy green, these ideas will help you enjoy them in new and satisfying ways. And if you want to learn more about the benefits of vegetables, check out this helpful resource on cooking with greens.

Easy and Tasty Ways to Cook Vegetables

Cooking vegetables doesn’t have to be complicated. In fact, some of the best methods are quick and straightforward. Here are some of my favourite ways to prepare greens that bring out their flavour and texture:

1. Sautéing

Sautéing is a quick way to cook greens while keeping their nutrients intact. Heat a little olive oil or butter in a pan, add garlic or onions for flavour, then toss in your greens. Cook for just a few minutes until they wilt but still have a bit of bite. Season with salt, pepper, and a squeeze of lemon juice to brighten the taste.

Tip: Try sautéing kale with a pinch of chilli flakes for a spicy kick.

2. Steaming

Steaming is gentle and preserves the colour and nutrients of your greens. Use a steamer basket over boiling water and cook the greens for 3-5 minutes until tender. You can then drizzle with a little olive oil or a splash of soy sauce for extra flavour.

Tip: Steamed spinach is perfect as a side dish or added to soups and stews.

3. Roasting

Roasting greens like kale or Brussels sprouts brings out a lovely nutty flavour. Toss them with olive oil, salt, and pepper, then spread on a baking tray. Roast in a hot oven (around 200°C) for 15-20 minutes until crispy on the edges.

Tip: Add a sprinkle of parmesan or nutritional yeast after roasting for a cheesy twist.

Roasted kale leaves with crispy edges

4. Blanching

Blanching involves boiling greens briefly, then plunging them into cold water to stop the cooking. This method keeps the greens bright and crisp. It’s great if you want to add greens to salads or pasta dishes without them becoming soggy.

Tip: Blanched chard stems can be chopped and added to omelettes or frittatas.

5. Adding to Smoothies

If you’re not a fan of cooked greens, try blending them into smoothies. Spinach and kale work well because their flavour is mild and easily masked by fruits like banana, mango, or berries. This is a great way to sneak in extra nutrients first thing in the morning.

Tip: Add a spoonful of nut butter or seeds for extra protein and healthy fats.

What to do with an excess of greens?

Sometimes you might find yourself with more greens than you can eat in a few days. Don’t worry - there are plenty of ways to use them up without waste.

Freeze for Later

Blanch your greens and freeze them in portions. This way, you can pull them out whenever you need to add some greens to a meal. Frozen greens are perfect for soups, stews, and casseroles.

Make Green Pesto

Blend your greens with garlic, nuts (like walnuts or pine nuts), olive oil, and a bit of parmesan or nutritional yeast. This pesto is delicious on pasta, toast, or as a dip.

Add to Soups and Stews

Chop your greens and stir them into soups or stews in the last 10 minutes of cooking. They add colour, texture, and nutrition without overpowering the dish.

Prepare Green Chips

If you have kale or collard greens, try making crispy green chips. Tear the leaves into bite-sized pieces, toss with olive oil and seasoning, then bake until crisp. They make a healthy, crunchy snack.

Crispy kale chips ready to eat

Boost Your Meals with Simple Green Recipes

Here are a few easy recipes that highlight greens in tasty ways:

Green Power Salad

• Mixed greens (spinach, rocket, watercress)

• Sliced avocado

• Cherry tomatoes

• Toasted seeds (pumpkin or sunflower)

• Lemon vinaigrette

  
  

Toss everything together for a refreshing, nutrient-packed salad.

Garlic and Lemon Sautéed Spinach

• Heat olive oil in a pan

• Add minced garlic and cook until fragrant

• Add fresh spinach and sauté until wilted

• Finish with a squeeze of lemon juice and a pinch of salt

  
  

Serve as a side or mix into cooked grains.

Kale and Sweet Potato Hash

• Dice sweet potatoes and roast until tender

• Sauté chopped kale with onions and garlic

• Combine with sweet potatoes and season with smoked paprika

• Top with a fried egg for a hearty breakfast or dinner

  
  

Kale and sweet potato hash with a fried egg on top

Tips for Buying and Storing Greens

To get the most from your greens, it helps to know how to choose and store them properly.

• Look for vibrant colour: Bright green leaves mean freshness.

• Avoid wilted or yellowing leaves: These indicate the greens are past their best.

• Store in the fridge: Keep greens in a perforated plastic bag or wrapped in a damp cloth to maintain moisture.

• Use within a few days: Greens are best eaten fresh but can last up to a week if stored well.

  
  

Keep Greens Exciting and Enjoyable

The key to loving greens is variety and flavour. Don’t be afraid to experiment with herbs, spices, and different cooking methods. Try adding nuts, seeds, or a splash of citrus to brighten dishes. Remember, the goal is to make greens a delicious part of your daily routine, not a chore.

If you want to explore more about cooking with greens, you’ll find plenty of inspiration and tips to keep your meals fresh and exciting.

Eating greens regularly supports your strength and wellbeing, especially during life’s transitions. With these ideas, you can enjoy them in ways that suit your taste and lifestyle.

Happy cooking!