Spinach and kale are great sources of amino acids, calcium, vitamin A & K, iron, manganese, zinc and folate. They are also high in fibre. Often referred to as superfoods due to the amount of vitamins and minerals they have, they are great for strengthening the body.
Increase your intake of spinach and kale for beautiful skin and to boost your immune system.
Here are four ways you can incorporate more spinach and kale into your diet.
You can make a green smoothie by tightly packing two big handfuls of fresh spinach and kale with a little water. Blend until smooth. Add mango, pineapple or banana for sweetness. A ratio of 60% fruit to 40% greens works best. If you like your smoothies extra cold, freeze your fruit first.
2. Pasta Salad
Don’t buy expensive pre-made pasta salad, if you make your own you can pack in extra spinach AND save money. Boil up some pasta, we like farfalle (the little bows) for this pasta salad. Once cooked to ‘al dente’ (with a little bite), drain and toss in some baby spinach. There’s no need to cook the spinach first, just let it wilt from the residual heat of the pasta. Add a big slug of olive or rapeseed oil, parmesan shavings, a squeeze of lemon and some toasted pine nuts. Season to taste and the store in the fridge for lunch, post workout suppers, and snacking.
3. Kale Chips
Super easy to make, kale chips are perfect as a Saturday night treat, or alongside pre-night out drinks. Remove the stalk part of the kale and chop the rest into potato crisp size pieces. Lay on a baking tray and drizzle with olive oil and sea salt (we like Maldon Sea Salt). Bake for 20 minutes or until crisp. Serve alone, or with hummus or garlic and chive dip. For a spicy twist, dust with ras el hanout before baking.
4. Vegetable Curry
Top up on vegetables with a superfood veggie curry. Chop all your leftover veg up, everything from spinach and kale to cauliflowers, butternut squash, potatoes, and carrots will work. Start with an onion and garlic base, use a mixed curry powder (or if you have skills, blend your own from raw spices) cook it all down with some olive oil. Once your onion and spice mix is soft, throw in your root veg first followed by cauliflower – brown your veg in the oil/onion/spices first for extra flavour before adding the liquid. Add in a can (or two for a large curry) of coconut milk. Add the leafy veg once the root veg is soft. Finish your curry with chopped coriander and toasted almond flakes (both optional).