March always makes me think of green, St. Patrick’s Day, the first hints of spring, and of course all those beautiful, fresh, spring green vegetables that do so much good for our bodies.
Leafy greens and green vegetables are true nutritional powerhouses. They’re rich in fibre that feeds the beneficial microbes in our gut, helping support digestion, immunity, and even mood. They’re also packed with vitamins, minerals, and protective plant compounds, like polyphenols and flavonoids, that support everything from heart health to healthy vision.
But here’s something interesting: how we prepare our greens can actually influence how many nutrients we absorb from them. A few simple kitchen tricks can help you get even more from these already healthy foods.
One of my favourite tricks is massaging kale. If you’ve ever had a tough kale salad, you know kale can be a little…stubborn. Rubbing chopped kale with a little lemon juice or vinegar for a minute or two helps break down the tough plant fibres. The leaves soften, the flavour mellows, and it may also make some of the nutrients easier for our bodies to access.
Spinach has its own little trick. Spinach is one of the richest dietary sources of lutein, a plant compound that supports eye health and helps protect our cells from oxidative stress. Chopping spinach, slicing it into ribbons, or blending it into a smoothie helps break open the plant cells and release more lutein, making it easier for our bodies to absorb.
Another helpful technique is light steaming. While many vegetables are wonderful raw, lightly steaming greens like broccoli, bok choy, or green beans can soften their cell walls and improve the availability of certain antioxidants while still preserving most of their vitamins. The key is to keep the cooking gentle, just a few minutes often does the trick.
And then there are the tiny but mighty microgreens. I recently met Mark, a local grower, who produces beautiful trays of these young greens. Microgreens are harvested just after sprouting, and despite their small size they can contain up to 40 times the concentration of certain nutrients compared to their fully grown counterparts. They’re also incredibly easy to use, just sprinkle them on salads, soups, sandwiches, or grain bowls for a fresh burst of flavour and nutrition.
Eating more greens is already a wonderful step toward better health. With a few simple preparation tricks like these, you can make those greens work even harder for you.
Be well,
Peggy
St. Patrick’s Day is famous for green beer but if you’d prefer a green drink with a little more nutritional value, this pretty little smoothie might be just the thing. Blending the spinach helps release beneficial nutrients and it’s a surprisingly delicious way to add more greens to your day.
If you’re looking for more recipe inspiration, be sure to check out my website. I’m always adding new recipes, including my Asian-style marinated adzuki beans and winter salsa.
Spring Cooking Classes
Panorama Recreation:
- Bits, Bites & Sweet Treats, Tuesday, April 14
- From Farm to Fork: A Spring Harvest Dinner, Tuesday, May 12 (Registration opens April 9)
District of Saanich - Royal Oak Middle School Home Ec. Room
Thai It Up! Thursday, April 9
Taste of India: Spice and Savour: Monday, April 27
Taco Night: Flavour Fiesta: Thursday, May 14
From Farm to Fork - A Spring Harvest Dinner: Thursday, May 21
I’ve been gradually building the Blog section on my website, where I share nutrition insights, research highlights, and practical tips. Here are three recent posts you might enjoy.
- Can your doctor prescribe fruits and vegetables? Some healthcare systems are beginning to try. Here’s a look at the emerging concept of food prescriptions.
- Is That Carb Ultra-Processed?
A recent article suggests a surprisingly simple test for identifying ultra-processed carbohydrates, one that even a child could do. It’s an interesting idea that raises some thought-provoking questions about processed foods.
- Book Review: Outlive – A thoughtful look at Peter Attia’s popular book on longevity, prevention, and living a healthier life for longer.
See you next month!
