Is your breakfast green enough?

Minute For Your Health #52

According to Harvard University you should be eating about TWO CUPS of dark green leafy vegetables EVERY DAY.

If you manage this - I’d love to hear your secrets! Comment on this post and make us all wiser.

If you’re a normal human being like me and think this recommendation is impossible then read on to learn my (newly discovered) way to make this recommendation reality.

Why do leafy greens matter?

Leafy greens are nutritional power houses that contain high amounts of of vitamin C, folate, vitamin K, potassium, fibre, magnesium and iron. Not to mention a whole host of phytochemical and antioxidants.

The more leafy greens you eat the better your:

• Immunity

• Gut health

• Ability to concentrate

• Memory

• Mood

• Fertility

• Energy

• Bone density

• Stress resilience

• Muscle recovery and relaxation

• Reduced inflammation

What are leafy greens?

I hear you silently wondering what in the world leafy greens are. Below are some examples:

• Kale

• Spinach

• Cavolo nero

• Chard

• Collards

• Bok choy

My step by step process for eating more greens:

1. Buy frozen kale, spinach or other leafy greens weekly.

2. Every evening make a green smoothie.

   

3. (Optional) Prepare overnight oats with the smoothie as the liquid.

   

4. Store in the fridge over night.

5. Each morning drink your smoothie (or use it instead of yoghurt/milk on your musli) or eat your overnight oats.

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Summary:

For optimal health you can try to eat 2 cups of dark green leafy vegetables daily. An easy way to do this is by buying frozen greens and making green smoothies and/or green overnight oats.

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Links and references:

Harvard recommendation

https://www.sciencedirect.com/science/article/abs/pii/S0889157511001086

https://www.phytojournal.com/archives?year=2020&vol=9&issue=5&ArticleId=12718

https://www.sciencedirect.com/science/article/abs/pii/S0889157510001201

https://www.sciencedirect.com/science/article/pii/B9780128008720000184

https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.2577

In Season:

Beetroot is in season throughout the winter months in the Western Hemisphere.

Beetroot contains betalain which has been found to have anti-tumour activity, prevent DNA damage and reduce inflammation. They can also reduce bad cholesterol and blood pressure.

Beetroot is delicious roasted with goat’s cheese and a little balsamic vinegar.

For a simple beetroot salad you can boil a bunch of beetroot until they are tender. Peel and grate them once they are cooled down and season with salt, olive oil, (garlic) and balsamic vinegar. Store in a large jar in the fridge for about 3 days.