Spring forward with greens, turnips and leeks

TurnipsWe’re in Lent. Dry January and Veganuary are behind us – so what to give up now? I grew up with Lent (though I haven’t observed it for many years) and the last thing I remember giving up was sugar in tea – not a bad idea if you want to manage your weight and avoid type 2 diabetes. But let’s think in terms of adding something to our diets, instead of giving up, says Healthy Soul guest blogger, Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition.

What’s in season, what’s often neglected? I decided to go for spring greens, turnips and leeks ¬– all highly nutritious but maybe overlooked as healthy choices.

 

Spring green juice

Serves one
One head of spring greens, roughly chopped
Two handfuls kale, roughly chopped,
One lemon
One grapefruit, peeled
One cucumber, chopped
Three celery stalks, chopped
One inch turmeric root, chopped
One inch ginger root, chopped

Juice all ingredients except the lemon. I think it’s best to squeeze the juice into the prepared juice before serving.

 

Turnip and butter bean mash

There are many healthier alternatives to traditional potato mash, and turnips and butter beans make a surprisingly delicious combination. Turnips are less starchy than potatoes, if you’re looking for lower carb choices. They have a moderate glycaemic index (GI) at 62 (potatoes have a GI in the high 80, while butter beans have a low GI of 31.

Serves two to three
Around eight small turnips, peeled and chopped
400g tin butter beans, drained
Small piece of butter (or you could use crème fraiche or cream to make the mixture smooth and creamy)
One tbsp. mustard (I used horseradish mustard)
Freshly ground black pepper.
Boil the turnips till tender, then mash with the butter beans, butter and mustard till smooth. Season with black pepper. This reheats well in the microwave.

 

Super stir fry

Serves two
One head of spring greens, chopped
One bunch leeks, chopped
Sliced mushrooms
Two sliced red peppers
One small pineapple, peeled and sliced
One inch ginger, peeled and chopped
Three large cloves garlic, peeled and chopped
One tbsp. peanut butter
One tbsp. soy sauce
One tbsp. juice from the pineapple
Lemon grass paste
Fry the ginger and garlic in coconut oil till soft, then add all the vegetables and stir fry for a few minutes before adding the peanut butter, soy sauce, lemon grass paste and pineapple juice to make a sauce. Add more liquid if needed. Stir fry till all cooked and heated through. Serve with high-protein noodles.
Next month: Some healthy Easter treats

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