Leafy vegetables: why are they so healthy, and how do you use them?
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Most people regularly have spinach on the menu. Lettuce is of course also eaten a lot. But when was the last time you cooked with Swiss chard or turnip greens? Or with one of the many other types of leafy vegetables that you can get in the Netherlands?
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Most people don't vary much with the different strains. And that's a shame, because all leafy vegetables are incredibly healthy and have their own benefits. In this blog we explain why those leafy vegetables are so good for you. And of course we'll give you some delicious suggestions to get started in the kitchen!
What are leafy vegetables?
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Leafy vegetables are, in short, all vegetables where you eat the leaves of the plant. Obviously, that's a pretty broad category! A few types of leafy vegetables are well known in the Netherlands, such as spinach, endive, kale, other cabbages and lettuce. However, that is by no means all the choice you have!
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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Types of leafy vegetables that are readily available in many stores include Swiss chard, bok choy, turnip greens and purslane. Then there are a lot of other, less known species. Think, for example, of warmoes, chicory and sorrel. You can also often eat the leaves of root vegetables very well as a leafy vegetable, such as with beet leaves or pumpkin leaves.
Why are leafy vegetables healthy?
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All these different vegetables have one thing in common: they are very healthy. The exact amount of different nutrients differs per vegetable, but they all have a number of characteristics in common:
Cooking with leafy vegetables
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Reason enough to cook with these vegetables more often. But what do you do with it? We all know the standard endive stew and spinach recipes, but luckily there is much more! Seven delicious suggestions for recipes with leafy greens:
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Iceberg lettuce is a pretty boring base for a salad. The more types of â € leavesâ € ™ you use, the better it will be. So use a few handfuls of leafy vegetables! This is a perfect way to use up leftovers and liven up that boring lunch salad.
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Leafy greens are the perfect way to get some vegetables with your sandwiches. A handful of green fits with almost any topping. The same applies here: it makes little difference which vegetables you use. Experiment with different options and discover your own favorite combinations with different toppings!
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Since most leaves do not have a very strong flavor, you can add them well to a healthy smoothie. If you also add some fruit, you will hardly taste the mild taste of spinach, lamb's lettuce or turnip greens. Stronger flavors such as endive and kale are less suitable here.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Pesto is really not only made from basil and pine nuts! You can also make a similar sauce from other leafy vegetables. Puree the leaves with a good splash of olive oil, nuts of your choice and some garlic, and you're done. You serve it with pasta, for example, or on your bread again.
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You can also make a great soup from leafy vegetables. Boil them briefly, mash them, and your meal is ready. An alternative is to add the vegetables whole to, for example, a clear soup. Because they shrink well, they make an excellent filling.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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You can also use all kinds of leafy vegetables as a filling for a savory pie. Let it shrink for a while, add a few eggs and some herbs ... Then all you have to do is go into the oven! If you don't fancy a quiche with a crust, you can also bake a tasty fritatta from the same mixture.
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And finally that stew of course. You can replace the endive with any other tasty leafy vegetable. The potatoes can also be exchanged perfectly! Consider, for example, sweet potato, parsnip or another root vegetable. That way you can vary endlessly!
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And finally that stew of course. You can replace the endive with any other tasty leafy vegetable. The potatoes can also be exchanged perfectly! Consider, for example, sweet potato, parsnip or another root vegetable. This way you can keep varying endlessly!