We often treat them as an unpalatable but necessary addition to dishes at the sight of which many people, especially children, have an "allergy". We also tend to associate eating vegetables with weight-loss diets, but their beneficial effects on the whole body have a much larger "field of action.". It's time to break the stereotypes about their properties, taste and the way they are cooked from the family home. A new era for green is coming!

Why are green vegetables so healthy?
There are at least 5 reasons to put them at the top of the food pyramid

1. They contain chlorophyll , one of the most potent antioxidants. Under lab conditions, chlorophyll has been shown to be capable of almost completely eliminating some of the DNA damage caused in human cells by carcinogens. The more chlorophyll we consume, the better the state of our intestinal flora and overall health. The best source of chlorophyll is green vegetables, especially leafy ones
Chlorophyll also supports the regeneration of coenzyme Q10. This is especially important for people who consume cholesterol-lowering drugs that interfere with the production of coenzyme Q10.

2. Green vegetables are also a source of iron. Of course, it is non-heme iron, less well absorbed than that contained in animal products, but thanks to the fact that vegetables also contain vitamin C, this absorption increases many times which adds up to an even higher intake of iron from green vegetables

3. This is the only product group with such a high nutrient density, that is, in a small unit of weight contain very high amounts of vitamins (provitamin A, vitamin C, K, niacin and folic acid), minerals (potassium, iron, magnesium), dietary fiber and active phytochemicals. This means that with low calories and for little money, we are eating something that has a diamond value for our health!

4 Reduce the likelihood of developing depression by as much as 62%. However, in order for the diet to have a positive effect on the psyche, we need to consume about 8 servings of vegetables. Think impossible? And yet! It is worth striving for this amount every day. But if you eat 5 servings... it's already a great gift for the body and psyche. Vegetables must be bought in large quantities and always have them at home. Then the likelihood of eating them will increase. Make friends with your home vegetable garden. Reach for the greens as often as possible

5. The most important compound in green vegetables, providing anti-inflammatory and anticancer effects , there are carotenoids - the most valuable are lutein and zeaxanthin. If we consume leafy vegetables 5 x a week the risk of developing macular degeneration drops by more than 88%. People with the highest concentration of them in their blood have the healthiest blood vessels

Choose, buy, smell, touch, taste, enjoy, savor, reap health-eat vegetables. Try eating it hot, cold in a salad, as a smoothie, juice, chips, pesto.. remember that we follow the NO WASTE rule! We eat to the last leaf

Here are some quick recipes, thanks to which you will quickly become friends with vegetables

How to make a delicious and nutritious smoothie?
A smoothie is the easiest thing you can make quickly based on vegetables. You simply throw all the ingredients into a blender and blend until smooth. Enjoy!

Here are 4 suggestions, to try as breakfast, a snack, or a meal replacement:

1 Energetic cocktail with melon
-100g of cucumber
-120g melon -garlic of spinach (25g)
- ginger slice (5g)
- teaspoon of lemon juice
-1 cup of cooled light green tea infusion

2 Smoothie with avocado
-a glass of fresh orange juice
-1 kiwi (75g)
-1/3 avocado (40g)
- handful of spinach (25g)
- half a teaspoon of cold-pressed linseed oil
- 2 mint leaves
- 4 basil leaves

3 Smoothie with broccoli
- 1 glass of apple juice
- 2 handfuls of spinach (50g)
- 50g of broccoli florets
- handful of strawberries (60g)
- teaspoon of sunflower seeds (5g)

4 Smoothie with carrots
- handful of spinach (25g)
- handful of kale (20g)
- handful of arugula (20g)
- 1 carrot (100g)
- 1 teaspoon of lemon juice
- 1 glass of apple juice
Put all ingredients into a blender and blend until smooth. Enjoy!

How to prepare a green meal that you will surprise everyone with?
Here are two tasty and filling suggestions for lunch, or dinner full of the best of vegetables!

1 Parsley with green peppers, zucchini and Brussels sprouts/3 servings/ 45 mins
- 1.5 cups of kujawa pearl barley
- 70 ml of white wine
- 1.5 liters of vegetable broth or water
- 2 green peppers
- 300g zucchini
- 250g Brussels sprouts
- 2 tablespoons of oil
- 1 onion
- 2 cloves of garlic
- 1 tsp chopped parsley
- 2 bay leaves
- 3 allspice
- ½ teaspoon dried thyme
- 2 tablespoons of flaked almonds
- Salt and pepper
Boil 2 liters of salted water or broth, throw in the puffs with bay leaves and allspice. Cook for about 20 minutes until the groats are soft. Add wine and cook for about 5 minutes. Boil Brussels sprouts in salted water, then cut them into halves. Wash peppers, cut into 4 parts, clean out seeds and cut into about 0.5 cm strips. Wash zucchini, cut lengthwise into 4 parts. Cut off the seeds with a knife. Cut the remaining zucchini into about 0.5 cm strips. Dice the onion and cut the garlic into slices. Heat oil in a pan and fry onion about 2 minutes, add peppers and fry for about 5 minutes, add garlic and thyme and after 30 seconds add zucchini and fry another 3-5 minutes. Toss all the vegetables into the porridge, season with salt, pepper, parsley, mix and after about 1-2 minutes remove from heat. Sprinkle with roasted almond flakes

2 Green salad with quinoa/ 2 servings/ 15 min
100g of cooked quinoa
1 clove of garlic
Spoonful of chopped dill
1 teaspoon of chopped parsley
1 tbsp pomegranate seeds
2 tablespoons of broccoli sprouts
50g arugula
1 teaspoon of lemon juice
100g cooked green peas
150g zucchini
1 tbsp pumpkin seeds
2 tbsp olive oil
Salt and pepper
Roast pumpkin seeds in a dry pan. Dice zucchini and fry in a little oil. In a bowl place quinoa, zucchini, peas, lemon juice, finely chopped garlic, herbs, arugula, , seeds, sprouts, oil, salt and pepper. Mix together and pour into salad bowls. Sprinkle with pomegranate seeds

Text based on the book by Hanna Stolinska-Fiedorowicz " Eat Green".
https://www.empik.com/jedz-zielone-stolinska-fiedorowicz-hanna-krasniewska-paula,p1223438612,ksiazka-p

Hanna Stolinska is a doctor of health sciences, clinical nutritionist. For seven years she worked at the Institute of Food and Nutrition. He currently runs his own office. It helps people with overweight and obesity problems, suffering from diet-related diseases, including: nsulin resistance, Hashimoto's, hypothyroidism, osteoporosis,intestinal diseases.