Greens have a bit of a bad rep as many of us turned our nose up at them as children! Packed full of nutrients, green fruit and veg are exploding with goodness. Many of us dislike the taste and texture, particularly of green leafy veg, but they are a great source of nutrients.

Green Veg - A Powerhouse of Nutrition

Vegetables are a vital part of any healthy diet, but what's so special about the green ones? All vegetables have nutritional benefits but they weren’t all created equal in terms of the nutrient content. As a whole, green veg have the greatest quantity and range nutrients as well as a wide range of health benefits, so you just can’t beat the greens for their all-round goodness.

Each green veg is different but as a whole green leafy vegetables are real powerhouses of nutrition, packed full of vitamins, minerals and fibre. Here are just some of the reasons why you should boost your green leafy veg intake!

- They’re rich in vitamin K which is vital for healthy blood.

- A great source of vitamin A which works as an antioxidant.

- High in the B vitamin folate, which can help to maintain a healthy nervous system.

- Greens are a strong source of iron, which is especially important for those avoiding meat. They also are rich in vitamin C which aids the absorption of iron - a win-win!

- Low in calories, so great for adding bulk to a meal without adding calories if you are trying to lose weight.

Some Tasty Greens

Broccoli - This cruciferous veggie is one of the most nutrient dense ones out there! It is packed full of soluble fibre as well as being one of the most concentrated sources of vitamin C - making broccoli a powerful antioxidant. 

Peas - The humble pea is a real powerhouse of nutrition, containing a whole wealth of vitamins and minerals that keep our bodies healthy. In addition to the various micronutrients found in peas, they also contain protein and fibre which help to keep us fuller for longer.

Spinach - Spinach can boost the nutrient profile of any dish. It is a rich source of minerals, vitamins, pigments and phytonutrients which make it very beneficial for our overall health.

Kale - Often considered one of the most nutrient dense vegetables around, kale is packed full of vitamins, minerals and antioxidants.

Boosting Your Green Veg Intake!

It's not just children who don’t like or eat green vegetables, many adults are guilty of this too and struggle to meet the recommended daily requirement. If you're finding it difficult to include green fruit and veg into your diet, or you or the kids simply don't like the taste/texture as they are, here are some simple ways to sneak those greens into your dishes.

• Blend some green leafy veg into a soup as we've done with our Chunky Red Lentil Soup.
• Add a handful of spinach into your tomato sauce or even your curry sauce. We added it to our Beef Curry - so we promise you won't even notice! 
• Add some green fruit/veg such as kiwi, green apple, spinach or celery into your smoothie for some added goodness.
• Why not add some finely chopped broccoli into your next omelette or potato cakes!
• Put a handful of Romaine lettuce/spinach into a sandwich or wrap.
• Add some diced leek or fresh spinach into a stew along with some other hearty veg.
• Make some kale crisps! Roast them with a drizzle of olive oil, lemon juice and a pinch of salt - don't knock it till you try it! :)

GourmetFuels ‘Green’est dishes

If you find it hard to think of new ways to include green vegetables into your diet or are stuck for time to prepare healthy, well-balanced dishes each day, GourmetFuel may be the solution for you! Check out our Macro Salad bowl, Spinach & Ricotta Gnocchi, Pulled Pork with Asian Greens, Baked Salmon, Brown Rice & Broccoli or our Cheesy Potato Cakes with Spinach & Ham.

You can also shop our whole range of tasty, nutritious meals here!

• - fruitandveg
• - greenleafyveg
• - iron
• - micronutrition
• - VitaminK