Cooking with Greens: Tasty and Nutritious

Eating well doesn’t have to be complicated or boring. One of the easiest ways to boost your meals is by adding more greens. They bring colour, flavour, and a wealth of nutrients to your plate. Whether you’re an athlete looking to fuel your workouts or navigating the changes of perimenopause or post-menopause, greens can be a game-changer for your health and energy. Today, I want to share some simple tips and ideas to help you enjoy cooking with vegetables in a way that’s both tasty and nourishing.

Why Cooking with Vegetables Matters

Vegetables, especially leafy greens, are packed with vitamins, minerals, and antioxidants. They support everything from bone health to hormone balance, which is especially important during menopause. Plus, they’re low in calories but high in fibre, helping you feel full and satisfied without overeating.

When you focus on cooking with vegetables, you’re not just adding nutrients—you’re also adding texture and flavour. Think of spinach, kale, or Swiss chard lightly sautéed with garlic and olive oil. Or roasted broccoli with a sprinkle of lemon juice and chilli flakes. These simple touches can turn humble greens into a delicious side or even the star of your meal.

If you want to explore more about the benefits and varieties of vegetables, check out this helpful guide on cooking with greens.

Fresh kale leaves ready for cooking

Easy Tips for Cooking with Vegetables

You don’t need to be a chef to make vegetables taste amazing. Here are some easy tips to get you started:

• Keep it simple: Sometimes all you need is a little olive oil, salt, and pepper. Let the natural flavours shine.

• Use fresh herbs and spices: Basil, thyme, rosemary, or a pinch of smoked paprika can add depth.

• Try different cooking methods: Steaming, roasting, grilling, or sautéing each bring out different flavours and textures.

• Don’t overcook: Vegetables should be tender but still have a bit of bite. Overcooking can make them mushy and less appealing.

• Add a splash of acid: A squeeze of lemon or a dash of vinegar brightens the dish and balances richness.

  
  

For example, roasting carrots with a drizzle of honey and thyme creates a sweet and savoury side that pairs well with grilled chicken or fish. Or sautéing spinach with garlic and a pinch of chilli flakes makes a quick, flavourful addition to any meal.

Roasted mixed vegetables with herbs

What can I make with fresh greens?

Fresh greens are incredibly versatile. Here are some ideas you can try at home:

1. Green smoothies: Blend spinach or kale with banana, apple, and a splash of almond milk for a quick nutrient boost.

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

3. Stir-fries: Toss bok choy, snow peas, and spinach with garlic, ginger, and soy sauce for a speedy dinner.

4. Soups: Add chopped kale or Swiss chard to vegetable or chicken broth for extra vitamins.

5. Pasta dishes: Stir in fresh spinach or rocket just before serving to wilt it slightly and add freshness.

6. Egg dishes: Add greens to omelettes, frittatas, or scrambled eggs for a nutritious start to your day.

   
   

One of my favourite quick meals is a warm salad with sautéed kale, roasted sweet potato, toasted pumpkin seeds, and a drizzle of tahini dressing. It’s filling, packed with nutrients, and perfect for any time of day.

Fresh mixed green salad with seeds and dressing

How to Make Greens More Appealing

Sometimes, people shy away from greens because they think they’re bitter or bland. Here are some ways to make them more appealing:

• Mix greens with milder leaves: Combine stronger greens like kale with milder ones like baby spinach or butter lettuce.

• Add texture: Nuts, seeds, or crispy croutons add crunch and interest.

• Use flavourful dressings: A tangy lemon-tahini or a honey-mustard dressing can transform a simple salad.

• Incorporate cheese: A little feta, goat cheese, or parmesan can add creaminess and saltiness.

• Cook with garlic and onions: These add a savoury base that complements greens beautifully.

  
  

Remember, the key is to experiment and find what you enjoy. Don’t be afraid to try new combinations or cooking methods. The more you play with greens, the more you’ll discover how delicious and satisfying they can be.

Making Greens Part of Your Daily Routine

Incorporating greens into your daily meals doesn’t have to be a chore. Here are some practical ways to make it easy:

• Prep ahead: Wash and chop greens as soon as you bring them home. Store them in airtight containers for quick use.

• Add greens to your favourite dishes: Stir spinach into soups, add rocket to sandwiches, or top pizzas with fresh basil.

• Keep frozen greens on hand: Frozen spinach or kale can be just as nutritious and are great for smoothies or cooking.

• Use greens as wraps: Large leaves like collard greens or Swiss chard can replace tortillas or bread for a low-carb option.

• Try new recipes regularly: Challenge yourself to try one new green-based recipe each week.

  
  

By making greens a regular part of your meals, you’ll naturally boost your nutrient intake and support your overall health and wellbeing.

I hope these ideas inspire you to enjoy cooking with vegetables more often. Remember, it’s all about simple, tasty meals that nourish your body and fit your lifestyle. If you want to learn more about how to include more greens in your diet, visit cooking with greens for helpful tips and recipes.

Happy cooking!