“Eat your greens, they’re good for you,” is a phrase most of us will have heard growing up, while pushing boiled Brussels sprouts or broccoli around a dinner plate.
Well, our parents may have had a point, as research has shown that there are innumerable benefits to upping the quantity of green vegetables in our diets.
They are high in antioxidants, carotenoids, fibre and nitrates, which all contribute to keeping our bodies healthy.
There is no excuse for serving up boiled, bland vegetables. There are a host of delicious recipes accessible to everyone. Mainly served as salads or side dishes, green vegetables can also be used with meat or chicken to bulk up and add flavour to stews and casseroles.
Introduce your family to tasty vegetables at an early age and they will be reaping the benefits in the years to come.
ASPARAGUS AND BEAN SALAD
Serves 6-8
2 packets of asparagus
300g green beans, trimmed
100g hazelnuts, toasted and roughly chopped
80ml chopped dried cranberries
rocket leaves for serving
1 avocado, peeled and diced
DRESSING
30ml lemon juice
60ml olive oil
5ml Dijon mustard
5-10ml honey
10ml chopped capers
salt and pepper
Wash and trim the asparagus.
Blanch the asparagus and beans in boiling water until just tender. Drain and rinse under cold water to retain their colour.
Toss with the hazelnuts and cranberries.
Line a serving plate with rocket leaves.
Pour the dressing over the beans and asparagus and toss well to combine. Pile on to the serving plate.
Lastly, scatter over the diced avocado.
DRESSING: Combine all the ingredients in a screw-top jar and shake well to combine.
SPINACH AND BROCCOLI PATTIES WITH BASIL MAYO
Makes 18-20
200g packet of spinach, roughly chopped
350g packet of broccoli florets
500ml white breadcrumbs
250ml grated Parmesan cheese
100g feta cheese, crumbled
salt and pepper
grated nutmeg
olive oil for frying
BASIL MAYO
125ml good-quality mayonnaise
60ml Greek yoghurt
125ml basil leaves
grated rind of 1 lemon
10-15ml lemon juice
salt and pepper
Place the spinach and broccoli in a pot with a little water. Bring to the boil and simmer until the broccoli is tender.
Drain and return to the pot. Cover with lid and steam over a low heat for 10 minutes.
Roughly mash using a potato masher. Add the breadcrumbs and cheeses and season to taste. Mix well. Add more breadcrumbs if necessary to bind the mixture together.
Season well with salt, pepper and a grating of nutmeg. Refrigerate for an hour.
Roll the mixture into balls and shallow-fry in olive oil until golden brown on both sides. Drain on paper towel. Serve with the basil mayo.
BASIL MAYO: Combine all the ingredients in a jug and use a stick blender to puree until a smooth green mixture is formed.
LETTUCE SOUP WITH CUCUMBER CROUTONS
Serves 8-10
30g butter
6 spring onions, white part only, thinly sliced
2 large potatoes, peeled and chopped
1.7 litres vegetable stock, heated
450g butter lettuce, roughly chopped
60ml sour cream
60ml chopped chives
salt and pepper
1 small cucumber, peeled, seeds removed, chopped
Melt the butter in a large saucepan over low heat. Add the spring onions and cook for 2-3 minutes until soft.
Add the potatoes and stir well. Add the stock and bring to the boil. Reduce heat and simmer for about 15-20 minutes, until the potatoes are tender.
Add the lettuce to the pot and stir until just wilted. Remove from the heat and allow to cool slightly, for 2-3 minutes.
Using a blender, puree until smooth. Stir in the sour cream and half the chives. Season with salt and pepper.
To serve, ladle into bowls and sprinkle with chives and cucumber croutons.
GREEN CHICKEN CURRY
Serves 4-6
GREEN CURRY PASTE
4 large green chillies, seeded and roughly chopped
1 stalk lemongrass, white part only, sliced
4cm piece of ginger, peeled
1 large bunch of coriander
1 large bunch of basil
2 limes, rind and juice
3 cloves of garlic, chopped
15ml ground coriander
15ml ground cumin
5ml paprika
45ml peanut oil
Place all the prepared ingredients, spices and oil in a blender and process to a paste. You can store the paste in an airtight container in the fridge for two weeks.
GREEN CURRY
15ml oil
1 onion, chopped
60ml green curry paste
400g tin of coconut milk
500ml chicken stock
30ml fish sauce
5ml castor sugar
140g mangetout
100g asparagus tips
180g green beans, trimmed, halved
5 baby marrows, sliced
500ml cooked, shredded chicken
125ml coriander, for garnish
lime, for garnish
Heat the oil in a large saucepan on high. Cook the onion for 2-3 minutes until tender. Stir in the prepared green curry paste and fry for 2-3 minutes, until fragrant.
Add the coconut milk, stock, fish sauce and sugar and simmer for 10 minutes.
Add the prepared vegetables and the chicken and cook for 10 minutes, until vegetables are just tender.
Season with salt and pepper.
Serve garnished with coriander and a squeeze of lime.
BROCCOLI AND PESTO FARFALLE
Serves 6-8
30g butter
4 baby marrows, sliced
1 clove of garlic, finely chopped
1 red chilli, seeds removed, chopped
250g farfalle pasta
350g broccoli florets
grated rind and juice of 1 lemon
250ml frozen peas
125g ready-made pesto
125ml slivered almonds, toasted
Melt the butter in a saucepan and fry the baby marrow. Add the garlic and chilli and fry for a further minute. Set aside.
Meanwhile, boil the pasta in salted water until al dente.
Five minutes before the end of cooking, add the broccoli to the pasta and continue boiling.
Drain the broccoli and pasta well.
Return to the pot and add the baby marrow, lemon rind and juice, peas and pesto.
Heat for 2 minutes, until heated through.
Serve sprinkled with toasted almonds.
The Star