All ya need is green.

This is the story of leafy greens.

THEY PROTECT AGAINST TOXINS.

Aflatoxins are one of the most carcinogenic (cancer-causing) substances known. Chlorophyll found abundantly in greens traps these toxins, rendering them harmless.

THEY HELP EVERYTHING.

In short, you really, really need folate. It helps the digestive and cardiovascular systems, and is crucial in epigenetics (external or environmental factors that switch genes on and off without changing the DNA sequence). Most famously, it helps pregnant women grow a healthy baby.

THEY HELP FIGHT DIABETES.

Glucose imbalances, which can lead to complications such as diabetes, can be prevented and regulated by eating greens. Magnesium, ALA omega-3 fatty acid, and polyphenols found in greens are considered to be of crucial importance in managing glycemic load and insulin sensitivity (which both need to function properly to keep diabetes at bay).

THEY HELP YOU STAY YOUNGER.

Ok, not exactly, but greens have been well documented to protect telomere length and integrity. What’s a telomere? Inside the nucleus of a cell, our genes are arranged along twisted, double-stranded molecules of DNA called chromosomes. At the ends of the chromosomes are stretches of DNA called telomeres, which protect our genetic data, making it possible for cells to divide, and hold some secrets on how we age and get cancer.

THEY HELP YOUR HEART.

Greens regulate the production of hormones which decreases blood thickness, which potentially reduces blood clots and heart attacks. Also, the dietary fibre in greens helps positively regulate your cholesterol level.

THEY CAN HELP WEIGHT LOSS.

Nitrites have been associated in browning fat cells, meaning converting fat-storing white cells into fatburning brown cells. This creates extra fat burning and ultimately, weight loss.

5 green superfoods

{wakame seaweed}

The Japanese have one of the highest life expectancies in the world, and one significant, standout dietary habit is their regular consumption of seaweeds.

You ought to know Seaweed has been used all over the world for thousands of years, but has most notably been a prominent part of Asian diets for the longest period of time.

+ There over 10,000 species of seaweed with immense diversity in flavour and nutritional properties.

+ Sea vegetables have a long history in ancient medicine, folklore, farming and food growing in Europe.

+ It contains molecules known as fucoidans, which are believed to be responsible for helping the body fight illness and disease, but also contributing to overall life expectancy.

+ It has a rich supply of minerals; namely copper, iodine and iron.

+ It’s rich in protein, fibre and vitamins, specifically vitamin K and folic acid, while being low in calories and fat. >>

{avocado}

Or should we call them supercados? Don’t let their rough outer covering fool you — their inner smoothness and creaminess is one of the most inexpensive antiageing tools for your skin.

You ought to know Avocado is a nutrient-dense fruit loaded with fibre, healthy omega-3 fatty acids, vitamins A, C, E and potassium.

+ It’s the fruit with the highest protein content.

+ They’re an Aztec symbol of love and fertility, and they also grow in pairs on trees.

+ It’s the only fruit that contains heart-healthy monounsaturated fat (the good-for-you fat) that helps boost good (HDL) cholesterol and lowers bad (LDL) cholesterol.

+ Avocado trees don’t self-pollinate. They need another avocado tree close by in order to grow. >>

{kale}

With kale salad overdose, some are whispering that kale has had a spectacular run. Having said that, kale is an Old World food and eaten across the globe; a staple in Scotland, Kenya, Denmark, Portugal, Italy and many other counters. As we all get more focused about eating for health, kale will continue to be a staple for those in the know.

You ought to know a serving of kale has more absorbable calcium than a small carton of milk.

+ 1 cup of raw kale has just 33 calories yet contains 684% of Vitamin K, 134% of vitamin C, 206% of vitamin A plus iron, folate, omega-3s, magnesium, calcium, iron, fibre, and 2 grams of protein.

+ It possesses phytonutrients, which quells inflammation, improves the liver's detox ability, and can even protect brain cells from stress.

+ Gram for gram, kale has more than twice the vitamin C as an orange.

+ Kale has 133% of a person's daily vitamin A requirement - more than any other leafy green.

{spinach}

It’s no surprise that spinach contains 15 different vitamins and minerals. We love it because it’s extremely versatile - use it as a salad base, a smoothie ingredient, or a superfood side dish.

You ought to know + Just half a cup of raw spinach counts as 1 of the 5 servings of fruits and vegetables you should eat a day.

+ China is the world’s largest spinach producer with 85% of global production.

+ It loses nutritional properties with each passing day, so it’s best eaten as fresh as possible.

+ A serving of spinach with your meal may help you to feel fuller. Studies have shown that supplementing a meal with thylakoids (part of the cell system that gives spinach its green colour) increased feelings of satiety in overweight subjects.

+ It’s full of vitamins and minerals essential for optimal health, offering vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C in every bite. >>

{broccoli}

Few youngsters would list broccoli as their favourite food, as it’s definitely something of an acquired taste. The older we get, the more we tend to appreciate the powerhouse’s awesome benefits.

You ought to know It originated in Italy and has been eaten there since the time of the ancient Romans in the 6th Century BC. Its name is derived from ‘broccolo’, meaning the flowering top of a cabbage.

+ It’s a member of the cabbage family, making it a cruciferous vegetable.

+ 1 cup of chopped broccoli is the Vitamin C equivalent of an orange.

+ It helps to promote healthy skin, break down urinary stones, and maintain healthy bones and teeth.

+ It’s high in soluble and insoluble fibre.

+ It contains the flavonoid kaempferol, which is an antiinflammatory that helps fight against cancer and heart disease.

recipes.

WAKAME SEAWEED SALAD

• 50g of dried wakame seaweed • 1 tbsp miso • 1 tbsp soy sauce • 1 tbsp mirin rice wine • 1 tbsp white roasted sesame seeds • 1 tbsp sesame oil • 1 tsp rice vinegar • 1 tsp yuzu juice (if unavailable, substitute 3tbsp fresh lime juice + ½tbsp fresh orange juice) • 1 red chilli, finely sliced • pinch of sea salt

METHOD: Re-hydrate the seaweed by placing in a bowl of water for 20 minutes. While the seaweed is soaking, prepare the dressing. Combine the miso, soy sauce, mirin, sesame seeds, sesame oil, rice vinegar, yuzu juice, chilli and salt in a bowl, and stir with a whisk. The mixture shouldn’t be overly thick, and should smell fantastic!

After the seaweed is rehydrated, drain. Slice into bite sized pieces before placing it in a bowl and pouring the dressing over it. Stir, and add a sprinkle of additional sesame seeds on top. Chill before serving.

GUACAMOLE

• 2 ripe avocados, peeled, pitted, and lightly mashed • ½ small onion, minced • 1 red chilli, minced (remove seeds and ribs for less heat) • pinch fresh coriander, chopped • 1 plum tomato, seeded & diced • 2 tbsp fresh lime juice • salt & pepper to taste • dollop mayonnaise (optional)

METHOD: Avocado is sensitive to being dominated, so test everything with less before adding more. Scoop out the avocado flesh and place in a small food processor, pulsing for a few seconds. It doesn’t need to be super smooth, some lumps are okay. Move the avocado to a mixing bowl. Roughly chop the onion, chilli pepper and coriander before placing in the same processor. Pulse for a few seconds, until they’re finely minced. Place into the mixing bowl with the avocado, then add the chopped tomato and lime juice. Season to taste, being careful not to over-season.

If serving as a dip, you might want to add a dollop of mayonnaise to gain a creamy texture with a slight bite.

KALE, CABBAGE, & BRUSSELS SPROUT SALAD

• ½ kilo kale, chopped in small squares • ½ kilo brussels sprouts, chopped in small squares • ½ kilo green cabbage, chopped in small squares • 1 tbsp sugar • 1½ tsp kosher salt

Dressing

• 2 tbsp + 2 tsp red wine vinegar • 2 tsp whole grain mustard • 1 tsp salt • ¼ cup dark brown sugar • 1 tbsp Worcestershire sauce • 1 cup olive oil • 1 tbsp sesame oil • 1 tbsp toasted sesame seeds

SALAD METHOD: Place all the chopped vegetables in a large bowl, add the sugar and salt, and massage the greens slightly until they no longer feel raw. If you can, try to do this a few hours ahead of time, as it’ll improve the salad, but it’s not totally necessary. The salad can sit in the fridge for up to 2 or 3 days. It will lose water, so be sure to drain before continuing on.

DRESSING METHOD: Combine the vinegar, mustard, salt, sugar, and Worcestershire sauce in a blender, and blend until everything is well combined. Slowly stream in the olive oil, and then the sesame oil.

TO SERVE: Add the dressing to the greens, a few spoonfuls at a time so that it doesn’t end up soggy (no need to use it all). Fold in the sesame seeds and serve.

APPLE SPINACH SALAD

• 300g baby spinach • 1 red apple, cored & thinly sliced • 1 green apple, cored & thinly sliced • ½ small red onion, thinly sliced • 1 cup walnut halves, toasted • 2/3 cup dried cranberries • 140g feta cheese, crumbled

Vinaigrette

• ⅓ cup extra virgin olive oil • ¼ cup apple cider vinegar • 2 tbsp lemon juice • 1 tbsp Dijon mustard • 1 garlic clove, peeled & minced • 1 tbsp honey • salt & pepper

METHOD: Add the spinach, apples, red onion, walnuts, dried cranberries, and half of the feta to a large bowl.

To make the vinaigrette, add all the ingredients together in a jar, cover, and shake to combine.

Drizzle with the vinaigrette, and toss to combine. Garnish with the remaining feta cheese to serve.

BROCCOLI SALAD WITH TANGO MAYO

1 teaspoon salt 500g fresh broccoli florets ½ cup toasted slivered almonds ½ cup bacon, finely chopped ¼ cup red onion, chopped 1 cup peas ½ cup mayonnaise 1 tbsp apple cider vinegar 1 tbsp honey

METHOD: Steam the broccoli for about 2 minutes so that it’s cooked yet still firm and slightly crunchy. Drain and immediately place into a bowl of ice water to stop the cooking. Once cooled, drain it well before dressing it in the next step.

Fry the chopped bacon until crispy. Combine the broccoli florets, almonds, crumbled bacon, chopped onion, and peas in a large serving bowl. In a separate bowl, whisk the mayonnaise, cider vinegar and honey together. Add dressing over the salad and toss to mix well. Chill before serving.