By taking in more vegetables each day, you improve your cognitive health, immunity and energy levels, says a leading nutritionist and chef.
Lee Holmes, the founder of Supercharged food, urges Australians to improve their diet after it was found that most are not eating enough vegetables, despite knowing how beneficial they are for their health.
Not only are vegetables packed with vitamins and minerals, they can also help regulate our bowel movements. While you don’t have to choose the green salad over the burger every time, the more you do, the better your health outcomes will be, ” said Lee.
Australian health guidelines recommend eating at least five servings of vegetables per day. One serving is equal to 1/2 cup of cooked green vegetables, a cup of green leafy or raw salad vegetables, or a medium tomato.
Lee Holmes, the Sydney-based founder of Supercharged Food, is urging Australians to improve their diet after it was found that most aren’t eating enough vegetables, despite knowing how good they are for their health.
1. THEY HEAL YOUR LIVER
“Our liver’s main role is to metabolize the nutrients we eat, cleanse the blood and turn toxins into waste,” Lee said.
“While the liver naturally cleans itself, it may not be able to do its job properly if it is constantly trying to detoxify alcohol, sugar, medications, and external toxins.”
According to Lee, cruciferous vegetables, such as arugula, Brussels sprouts and broccoli “support stage two liver detoxification and reduce oxidative stress to support liver clearance.”
Recipe: Lee’s Oven Baked Broccoli and Cauliflower Steaks
The idea of turning vegetables into a steak might make people chuckle a bit, but these steaks, from Lee’s book Boost your lifeare no laughing matter.
This nutritious and nutritious plant-based meal is perfect for a side dish or even the main event. Meatless Mondays has never looked so good.
2 tablespoons of extra virgin olive oil
3 cloves of garlic
2 tablespoons of lemon juice
1 teaspoon of cumin seeds
1 teaspoon of ground coriander
1 teaspoon of garam masala
½ teaspoon of ground turmeric
2 tablespoons nutritional yeast flakes
sea salt and freshly ground black pepper, to taste
1 small head cauliflower, cut into 4 thick slices
1 cup broccoli, cut into 4 thick slices
Sheep Yoghurt, to serve
Pomegranate, to serve
small handful of coriander (cilantro) leaves, to serve
Sheep yogurt dip with pomegranate
1 large pomegranate
520 g plain sheep’s milk full fat yogurt, chilled
small handful of cilantro leaves, finely chopped, plus extra sprigs for garnish
Pinch of sea salt
1/4 teaspoon of cumin powder
1 tablespoon of lemon juice
sprigs of mint, to serve
2 spring onions (spring onions), finely chopped
1. Preheat the oven to 400 ° F (200 ° C) and line a baking tray with parchment paper.
In a small bowl, combine the olive oil, garlic, lemon juice, cumin seeds, ground coriander, garam masala, turmeric, yeast flakes, salt and pepper.
3. Place the cauliflower and broccoli slices on the prepared baking tray and brush with the spice mixture, turning over so that they are covered on both sides. Bake for 20-30 minutes, until cooked through. Set aside to cool.
4. Cut the pomegranate in half and carefully scoop out the seeds, taking care not to break them. Pull the seeds off the yellow core membrane.
In a medium bowl, combine the yogurt, spring onion, cilantro, salt, and cumin and mix well to combine. Add the lemon juice and check the spices. Carefully add the pomegranate seeds and reserve some for garnish. Transfer to serving bowl and garnish with reserved pomegranate seeds.
6. Place the ‘steaks’ on a plate, top with a sheep yogurt dip and garnish with the coriander leaves to serve.
2. THEY IMPROVE YOUR COGNITIVE CAPACITY
Increasing the intake of vegetables, especially leafy greens, can help improve your cognitive health.
“According to a 2018 study, a serving of green, leafy vegetables a day may help slow age-related cognitive decline,” Lee said.
“Getting even one serving of greens can increase mental agility and support cognition.”
3. THEY STRENGTHEN YOUR ENERGY
The rich vitamin B content in dark leafy vegetables helps convert the food we eat into energy.
“They’re also rich in iron, calcium and vitamins A, C, K, and E, so they’re high in nutrient media,” Lee said.
This is especially important for those who don’t eat poultry or seafood.
Because vitamin B is water soluble, it is not stored in the body. This means that we have to get it in our diet every day, ‘says the team of the Skincare Clinic wrote.
‘This energy is needed for every cell in our body, including our skin cells! Combine with vitamin C for optimal absorption. ‘
The rich vitamin B content in dark leafy vegetables helps convert the food we eat into energy
How can you include more vegetables in your daily diet?
1. Green powders and intestinal support ingredients
You may have heard of ‘superfood’ green powders that contain crazy-sounding ingredients like chlorella and spirulina, but what you may not know is that these foods can act as powerful probiotics.
Pictured. sweet potato, broccoli and ham soup
Making homemade vegetable soup doesn’t have to be tricky and can quickly become a crowd favorite. Lee’s recipe for this Sweet Potato, Broccoli And Ham Soup can be found here.
The best thing about pesto (except it rhymes with presto, and it’s a bit magical too) is that you can make it with literally any dark green vegetable and herb you have.
Lee adds kale, basil or mint to the blender with olive oil, lemon juice, garlic, salt and pepper.
Lee regularly has one Green smoothie from microalgae.
‘I would consider this a mid-level green smoothie, with a green punch with spinach, cucumber and celery. Do not worry; it’s still sweet and creamy with the help of frozen banana and blueberries, ‘she said.
“While there are many antioxidants, carotenoids are one of my favorites,” she said
4. THEY MAKE YOUR SKIN GLOW
According to Lee, one of the most popular carotenoids is beta-carotene and kale is one of its main sources.
“While there are many antioxidants, carotenoids are one of my favorites,” she said.
Carotenoids are rich in antioxidants and help neutralize free radicals to create glowing skin. ‘
According to the Skincare Clinic, kale is also rich in lutein, a “super antioxidant that helps fight free radicals and increases the skin’s natural protection against UV damage from the sun.”
5. THEY SUPPORT YOUR IMMUNITY
“Our nose, mouth, ears, and small intestine are all part of the body’s first line of defense against infection, and they all secrete mucus,” Lee said.
Mucus helps remove bacteria and pathogens from the body. If these mucous membranes are disrupted, pathogens can enter the body and cause colds and flu.
She added that green vegetables, such as spinach, dandelion greens, and broccoli, can help repair these mucous membranes so you can help your immune system do its job.
Recipe: How to make the delicious Green Eggs No Ham Frittata from Lee Holmes
2 cloves of garlic finely chopped
handful of chopped herbs (she uses mint, parsley, rosemary, cilantro, thyme, and basil)
dash of oat milk (or milk of your choice)
1 tablespoon of olive oil
pinch of chili flakes
2 cups of frozen peas
6 small vine tomatoes cut in half
½ cup of goat cheese or feta
handful of kale
Beat the eggs in a bowl and add garlic, herbs and milk
Heat oil in a buffet pan and add kale, sauté for a few minutes and sprinkle with chili flakes
Stir in the peas over a low heat
Add the egg mixture to the pan and add tomatoes and cheese
Cook over low to medium heat for 8-10 minutes or until almost set
Put them under the broiler for 3-5 minutes until fluffy
Serve with fresh vegetables