Eat more greens

Are green vegetables the key to boundless energy, mental clarity and increased immunity? Many nutritionists and scientists believe they are. As nutritional therapist Amelia Freer points out, “Whether you drink or eat greens, it’s the fastest way outside of an IV drip to infuse the body with a cocktail of compounds that help to support the immune system, which is essential for fighting disease, promoting energy production, regulating digestive health, reducing sugar cravings and slowing down ageing. Some of the compounds in greens are hard to get from any other food sources — I encourage clients to eat at least five portions a day.”

When you look at the nutritional statistics, it’s hard to disagree. Leafy greens are loaded with vitamins, minerals, fibre, disease-fighting phytonutrients and alkalising properties. In fact, Wiebke Katsoudas, managing director of Essentially Juice (www.essentially.ae), Dubai, says greens are truly the royalty of the plant world. “No other vegetable or fruit supplies you with not only the highest quantity but the largest variety of micronutrients per serving,” she says. “They’re rich in chlorophyll, the miraculous molecule that acts as an oxygenator, blood cleanser and a powerful detoxifying agent in the liver, colon and entire digestive tract.” And this isn’t just about feeling and looking great from the inside out. “Eat your greens and you are helping to reduce the risk of cardiovascular problems like heart disease and stroke, to ward off colon cancer and to reduce the risk of being obese and developing diabetes Type 2,” says Lama Dalloul, nutritionist at Health Factory, Dubai. “Green leafy vegetables are high in vitamin C, folic acid, iron and fibre, which helps lower cholesterol and reduce constipation.” It’s simple. Your body and mind are begging you to eat more greens.

Although cucumbers, celery and courgettes are all vibrantly green and good for you, they aren’t the greens we’re talking about. These greens are, specifically, kale (all varieties), spinach, beet greens, dandelion greens, Swiss chard, collard greens, pak choi, mustard greens, broccoli, broccoli rabe (rapini), sprouting broccoli, watercress and dark, leafy lettuces. Learn what they look like, and seek them out as often as possible.

Parsley is a very common green in the UAE, and a fundamental ingredient in the popular dish, tabbouleh. “It is a wonderful chelator (it binds to toxins such as mercury and strips them from your body) and a great source of vitamin C and a powerful antioxidant,” says Wiebke.

“Purslane is also in abundance in this region of the world. Not only a source of omega 3’s fatty-acids [anti-inflammatory], it’s an excellent source of vitamin A, which is a powerful antioxidant. Purslane is great raw and fresh in salads, as well as a great addition to soups, curries and stews.”

Instead of filling your tummy with sweet, empty calories from toast, cereal or pastries, start your day with a nutritional bang by drinking a big glass of green juice (veggie juice, not fruit juice), which floods your body with antioxidants and micronutrients, or a nourishing green smoothie full of good fats and plant-based protein.

“The easiest and most effective way to include more plant-foods and greens into your eating regime is to drink them through juices or smoothies,” says Wiebke, who co-founded Essentially, the UAE’s first provider of 100 per cent raw, organic, vegan and fresh juices, with her friend Sandra Drgala in 2012.

“Green Juices like ours, which are packed with spinach, celery, cucumber, apple, parsley and ginger, can supply you with up to 1.5kg of greens per serving,” she adds. “That’s a massive salad bowl in a glass and nutrients go directly into your blood stream and fuel your cells within 15 minutes.”

If you feel the need for something heartier, add shredded spinach or Swiss chard to an omelette or sauté kale and serve with half an avocado and a poached egg. “Vegetables are filling, but low in calories and fat so simply adding broccoli or leeks to a breakfast omelette can make all the difference,” says Lama. “For lunch and dinner opt for a salad like fattoush, rocket salad, or celery and fennel salad dressed with olive or coconut oil.”

There are two reasons to freeze your greens: you don’t want them to go to waste, and it means they’re always around when you need them. Many of the greens we’ve mentioned are seasonal, so when you do find your favourites, buy extra. Then wash the leaves, chop roughly, place on a baking sheet and freeze. Once frozen, transfer to freezer bags, and they’re ready to add to smoothies, soups, stews, grain dishes and stir-fries. A real time-saver!

Make Monday a meat-less day; instead eat extra greens. Add a huge handful of rocket on top of a pizza, stir kale and asparagus into risotto, or top polenta with broccoli and beet greens. Try adding greens to casseroles, frittatas and pasta, and prepare hearty salads using dark, leafy lettuces and add beans, olives and nuts to make it a full meal.

Don’t confine smoothies to breakfast — they are the perfect mid-morning or afternoon snack, and if you’re craving something sweet post-dinner, that’s as good a time as any to blend together some healthy ingredients, but no matter what, always add a handful of frozen kale.

Join a weekly vegetable delivery scheme to guarantee you always have seasonal, organic produce. The UAE is seeing an increase in ‘farm to fork’ delivery services and a rise in the popularity of local farmers’ markets in Dubai. Try www.salatafarms.com, www.bebida.ae/grocery, www.organicfoodsandcafe.com and www.earlybird.ae.