They also taste mighty fine. Though anyone brought up in an era when they were boiled until an ugly shade of grey may once have thought otherwise, most of us now know when treated with respect, these vibrant beauties really deliver on flavour, as well as health benefits.
It seems unfair to single out any when they all have their strong points, but here a few that are not only loaded with good stuff but are easy to incorporate into your diet.
Asparagus
OK, it also comes in white and purple, but the green variety of this delicate vegetable abounds – at least for the all-too-brief period it is in season in spring. It’s packed with antioxidants, including vitamins A and E, which help fight nasties that can lead to cancer and other diseases. The long stems are also stuffed with dietary fibre, which helps you to digest food and regulate cholesterol. We love them simply flash fried in a little butter or olive oil with some garlic, shaved parmesan and a squeeze of lemon. Serve with angel-hair pasta or a fried egg to make a meal of it. They are also delicious paired with seafood, such as these seared sesame scallops, or alongside steak or chicken.
Avocadoes
Another green we can’t get enough of, we’re so lucky to have avocadoes in abundance in WA, too. They make a great start to the day, simply spread on toast, served with bacon and tomatoes, or roughly chopped for a hearty omelette. Add a hit of space, with sliced chilli, red onion, salt and lime for a simple guacamole or amp up almost any salad with a few slices of their creamy goodness – try this snow pea, broccolini and avocado salad for starters. And as we spelled out in our five facts about avocadoes, they are absolutely bursting with goodness.
Broccoli & broccolini
We could sing the praises of this once much-maligned vegetable forever, but it really deserves the accolades. It needs hardly any cooking and it really makes the most of whatever you add to it – think stir-fried with chilli and garlic and soy sauce or roasted with garlic and topped with lemon and parmesan. It’s great in salads, as is broccolini, a cross between broccoli and Chinese broccoli that is often used interchangeably. Try either in this green bean and broad bean salad – how green is that! Needless to say, broccoli is also very good for you, boasting vitamins A, C and K, as well as potassium, calcium and iron.
Kale
This can be a tricky one. Kale is super healthy, laden with vitamins K, A and C, as well as beta-carotene, which helps reduce the risk of some diseases. But much like silverbeet, which is also full of antioxidants and potassium, it can be a bit chewy if not treated right. If you are new to this beneficial green, we suggest roasting it, such as in this crispy kale salad, or adding to a hearty soup, such as an Italian ribollita. It is also a safe bet in pies and frittatas – it pairs beautifully with goat’s cheese – or pop a handful of chopped kale into a smoothie for a great green boost.
Lettuce
Let’s not forget the humble lettuce. Actually, not so humble. It comes in so many varieties, all of them delicious (though not all of them green). Packed with vitamins such as A, C and K, as well as folate, potassium, calcium, magnesium and iron – see what we mean – lettuce helps you maintain a healthy digestive system, is hydrating and helps prevent constipation (among other things). And, of course, it adds texture and crunch to almost any dish. Try this grilled potato, cucumber and mint salad tossed with cos lettuce. Or simply use an iceberg lettuce to top a beautiful barramundi burger or wrap a pork and prawn san choy bow
Spinach
Popeye isn’t the only one who loves spinach. Rich in vitamins A and K, it also has a healthy amount of folate, essential for pregnant women and those trying to conceive, and energy-making manganese, which also helps strengthen bones and your immune system. This is one versatile leafy green, too. It is equally at home in salads, such as this spinach, pear and pomegranate delight, as in soups and curries (stir it through at the last minute for maximum flavour and freshness). Spinach can also be added to savoury muffins and pies, such as this apple, spinach and parmesan pie, and finishes off sandwiches and wraps.
So, listen to Mum (or Dad) and eat those greens. Your tastebuds and your immune system will thank you, time and again.
