— by Seanna Thomas
There is no better way to integrate improved nutrition into your diet than with greens. Most people know they’re full of fibre, vitamins and minerals, but did you know some also contain protein? Or that a cup of kale contains more vitamin C than an orange? One simple addition can have so many benefits. Here are five ways to get more in your day:
- Algae is the new superfood on the block, for good reason. Add a tablespoon of powdered spirulina into your smoothie for 4 g of extra protein that will keep you full until lunch.
- Ladle your hot soup into a bowl full of baby spinach. The greens will wilt slightly, and you’ll be adding extra fibre, protein and half of your daily vitamin A.
- Massage half an avocado into a big bowl of shredded kale. Massaging the healthy fat into the greens will break down the fibres so it’s not so tough to eat. Sprinkle with balsamic vinegar and some nutritional yeast for a quick and easy salad.
- Use cabbage leaves instead of a tortilla to wrap up your sandwiches. The extra vitamin C, protein and fibre will have your belly singing all day long!
- Sauté chopped Swiss chard to boost your magnesium and potassium levels. A great addition after any workout.
Why eat one green when you can eat them all? Try my Clean Green Pasta Supreme for dinner tonight.
Clean Green Pasta Supreme
Ingredients (Serves 4)
- 1/3 package brown rice vermicelli
- 1/2 cup vegetable broth
- 2 cups baby spinach
- 1 bunch asparagus
- 1⁄2 head broccoli
- 1 cup peas
- 1 medium avocado
- 2 pieces garlic scapes, chopped (or two cloves garlic)
- 2 tbsp lemon juice
- 1 tbsp hemp oil (or whatever you have)
- 1/4 cup water
- salt and pepper to taste
- 1/2 cup feta cheese
- Boil a kettle of water to soak the vermicelli noodles. Place the noodles in a large bowl, and when water comes to a boil, cover noodles and let sit.
- In a large pot over high heat, bring broth to a boil.
- Add broccoli and let cook for two minutes.
- Add asparagus and cook another two minutes.
- Turn off heat. Add spinach and peas. Cover pot and let the spinach wilt.
- Meanwhile, in a blender (or magic bullet), add peeled avocado (minus the pit), garlic scapes, lemon juice, oil, and water. Blend. Add salt and pepper to taste. If it’s too thick, add a little more water. Remember the remaining broth in the pot will also loosen the sauce.
- Drain noodles. Add to pot with greens and the sauce and lightly toss. Add half the feta. Toss again.
- Divide into bowls and top with remaining feta. Enjoy.
To make this dish vegan, omit the feta cheese.
Seanna Thomas is a nutritionist from Toronto. She runs nutrionnaire.com.