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Why Are Green Vegetables So Good For Us?

The best way to lose weight is to include nutrient dense, low calorie foods into your diet. With green vegetables, including green leafy vegetables, you will have just this.

Green leafy vegetables such as spinach, kale, broccoli leaves, beetroot leaves, rocket and asian greens are high in a wide range of micronutrients. Some of these include iron, vitamin C, vitamin K, vitamin A and folate. All of these nutrients, including the fibre, are important for all women but especially when you are trying to lose weight post pregnancy.

green vegetables

The nutrition inside these leafy greens are perfect for breastfeeding, not only to pass onto your baby (iron especially), but to keep your energy levels high with the added iron for yourself and also keep you well nourished. Fibre is also important for our gastro-intestinal health as well as keeping us regular.

Green vegetables such as legumes, peas and beans are also a good source of non-heme protein and iron. Protein is essential when you are trying to lose weight as it sustains the energy release of our foods for longer which helps with cravings. It also helps you stay feeling fuller for longer.

All green vegetables are high in antioxidants and phyto-nutrients which have been shown to support our health against free radicals which can damage our cells; anti-inflammatory which keeps our bodies in balance; supports our health against chronic diseases such as type II diabetes. Super green nutrition.

Green vegetables are also relatively low in calories, especially green leafy vegetables. This also makes them a perfect option for a weight loss recipe. The delicious recipe below is a great option for the whole family and the added citrus twist of vitamin C assists in the absorption of iron from the green leafy vegetables.

Shrimp noodle dish

Citrus and tamari Asian stir fry.

Serves 4

Prep time: 5 minutes

Cook time: 15 minutes

What you need is:

  • 2 lean medium sized chicken breasts sliced into thin strips or 200grams of fresh peeled prawns
  • 1 bunch of bok choy
  • 1 cup of roughly chopped spinach or baby spinach leaves
  • 1 cup of snow peas or snap peas
  • 1 brown onion diced
  • 4 cloves of garlic finely diced or minced
  • 4 tbs of tamari sauce
  • The juice of one orange
  • 2 parcels of rice noodles or 1 packet of egg noodles.
  • 1 tbs of sesame oil

What you do is:

  1. Heat a pan with the sesame oil and sautee the onion and garlic. Add in the chicken strips and brown the outside.
  2. While the chicken is cooking boil some water.
  3. Into the heated pan, add in the snow peas, bok choy and spinach. Add in the tamari sauce and orange juice and heat through. Only for a few minutes to not over cook.
  4. Into the boiling water pop in the noodles and following the cooking instructions of the pack. Drain once ready and toss through the veggies and chicken.
  5. Serve.

340 calories per serve

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mandy-dos-santos
written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."