How to Fortify Green Vegetables

When your appetite is poor or you're losing weight, you may have been encouraged to focus on getting more protein and nourishment into what you eat.

But what about the green vegetables on your plate, particularly the ones you really enjoy?

There are lots of simple ways to bolster their protein and energy, while adding flavour and variety at the same time.

Here are some ideas I suggest to my clients, depending on what they enjoy, from a drizzle of olive oil or a knob of butter to tahini, Greek yoghurt, nuts, seeds and cheese.

Peanut butter satay sauce:

Drizzle over broccoli, sautéed spinach, grilled asparagus, or bok choy.

You can find a speedy peanut satay sauce recipe here: https://addsomeveg.com/sugar-free-speedy-peanut-satay-sauce/#wprm-recipe-container-6760

Tahini dressing:

Drizzle over roasted Brussels sprouts, grilled courgette, kale or roasted green beans.

Grate some parmesan:

Add to roasted kale, sautéed spinach, romaine lettuce and green beans.

Flaked almonds:

Sprinkle over broccoli with segments of orange, roasted asparagus, green salad.

Anchovies:

Add to sautéed Swiss chard, collard greens, diced into green beans.

Drizzle of cold-pressed extra virgin olive oil:

Drizzle cold-pressed extra virgin olive oil over any veg or salad!

Knob of butter:

Peas tossed with fresh mint and lemon zest, over steamed broccoli, or sautéed green beans.

Cheese or butter sauce:

Over grilled asparagus spears, broccoli, or mixed into creamed spinach.

Dollop of hummus:

Serve a dollop of hummus alongside any green veggie dish or salad!

Greek yoghurt dressing:

Mix Greek yoghurt with herbs and spices for a creamy and protein-rich topping.

Sprinkle of flaxseed or chia seeds:

Sprinkle over green beans, sugar snap peas, or salad.

Sliced avocado:

Alongside any green vegetables or salad for healthy fats and creaminess.

Pumpkin seeds:

Sprinkle over your green vegetables or salad for added protein and beneficial fats.

Cottage cheese: 

Mix cottage cheese with herbs and spices and use it as a topping or a side to accompany your green vegetables or salad.

Chickpeas: 

Add to any green vegetables or salad!

Pine nuts:

Toasted and sprinkled on top of salads, sautéed with green vegetables, or blended into pesto sauces.

I hope you find some of these suggestions helpful. If you or a loved one could benefit from personalised nutrition support, please do not hesitate to get in touch.

The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice.