The 7 healthiest leafy greens for your skin and body

 Eat your greens”: it’s a phrase everyone has heard repeated since childhood, first from parents and grandparents and later from doctors and nutritionists. The advice to eat leafy green vegetables is truly a cornerstone of healthy eating across the globe. These plant-based foods are a veritable treasure trove of nutrients—vitamins, minerals, antioxidants and fibre—that not only protect us from many diseases but also support the heart, brain and immune system, promote healthy skin, boost vitality and help us maintain a healthy weight. It’s therefore essential to eat them regularly and rotate your choices to enjoy the benefits of each individual plant. Some of the healthiest leafy greens can also be enjoyed raw, ensuring that the nutrients aren’t compromised by cooking. This time of the year, supermarket aisles and local markets are overflowing with bright, vibrant green vegetables: to help you choose, we’ve selected eight of the healthiest leafy greens that are most beneficial for our health (and beauty). What’s more, when prepared creatively, they’re a delight for our palates as well.

Watercress

It has been repeatedly named the healthiest vegetable in the world. The humble watercress is truly an exceptional source of nutrients: one serving provides 100% of the recommended daily intake of vitamin K (which protects against osteoporosis); vitamin A, which plumps the skin; vitamin C, which contributes to collagen production; lutein and zeaxanthin, which protect the eyes; calcium, essential for healthy bones and antioxidants that defend against various diseases (including chronic ones). Add a handful of leaves from this detoxifying vegetable to your salad, cold soups like gazpacho or your smoothie. You can also use watercress to make a delicious pesto.

Kale

A long-standing obsession among wellness enthusiasts and celebrities, like Gwyneth Paltrow, Miranda Kerr, Beyoncé and Jennifer Aniston, kale is a legendary leafy green that epitomises health. It’s packed with antioxidants like polyphenols, flavonoids, vitamin C and beta-carotene, which not only protect against many diseases but also have anti-ageing effects and make your skin glow. Chop the kale leaves to make them easier to digest and let your creativity run wild in making imaginative salads with cottage chesse and raisins, for example, or with mung beans and cashews—and dress them with tahini sauce and toasted pumpkin seeds.

Spinach

Light, crisp (when consumed raw as baby spinach), low in calories and nutrient-rich, spinach is a winning choice, especially during the summer. These antioxidant and anti-inflammatory vegetables provide a cocktail of nutrients beneficial for skin, eye and heart health: vitamins A, E, C and K, beta-carotene, chlorophyll, lutein, zeaxanthin and minerals such as potassium, calcium, iron and magnesium. Enjoy them raw to preserve all their nutritional properties. And always get creative with new salads, pairing them with avocado, chopped walnuts and strips of tempeh, for example.

Seaweed

Technically marine organisms, seaweed (which also have green leaves) are considered as superfoods with a taste of the sea and an extraordinary source of nutrients. They are wrapped around maki sushi and used in soups and salads. These marine vegetables are rich in vitamins, minerals and antioxidants, as well as collagen (which supports the skin), stress-relieving magnesium and brain-boosting omega-3s. In addition, they stimulate hair growth and support thyroid and intestinal function. Sprinkle nori flakes over your salads, rice, spelt and quinoa or add a piece of wakame or kombu seaweed to your summer soups and pureéd soups (served slightly chilled), such as pea and sweet potato soup.

 

Arugula

A star ingredient in iconic Mediterranean salads, this pick has a legion of fans who love its distinctive flavour, which makes every dish unique and special. What’s more, it contains powerful anti-ageing antioxidants, vitamins such as vitamin A, vitamin C and vitamin K, minerals like calcium, potassium and iron and B vitamins such as folic acid (essential during pregnancy). It also aids digestion and helps replenish minerals. Don’t just eat it in salads: add it to smoothies, chop it up and sprinkle it over ceviche and carpaccio or toss a handful of raw arugula into dishes made with quinoa, barley, spelt or brown rice.

Swiss chard

Who would have thought? The humble Swiss chard (or beet greens) is a prime candidate for “beauty food,” providing the entire recommended daily intake of vitamin A (which promotes healthy skin) and even double the recommended daily intake of vitamin K, which is vital for strong bones. In addition, it provides vitamin C, which stimulates collagen production; biotin, which strengthens hair; potassium, which promotes diuresis and detoxification; lutein and zeaxanthin, which protect the eyes and magnesium, which helps reduce stress. Choose Swiss chard with thin ribs and tender leaves and enjoy it in salads, seasoned with crumbled feta and buckwheat croutons, for example.

Pak choi (or bok choi)

This vegetable (also known as Chinese cabbage), which originates from Asia and is now increasingly common globally, is an excellent addition to our arsenal of health-promoting vegetables, thanks to its numerous nutritional benefits. This plant with large green leaves provides beta-carotene, which protects the skin from the sun; antioxidant vitamin C; bone-strengthening vitamin K; as well as folate and minerals such as calcium, magnesium and potassium. To eat pak choi raw, choose the most tender bunches, cut them into thin strips and dress them with olive oil, lemon juice and soy sauce, along with pan-seared tofu cubes. Or cut the head in half, quickly sear it on the grill, season it with a few drops of soy sauce and lemon juice and sprinkle it with chopped parsley and slivered almonds.

 

 

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Rosemary-Pecan Mashed Sweet Potatoes

These rosemary-pecan mashed sweet potatoes—a dish that bridges the gap between traditional mashed potatoes and something more exciting. This recipe delivers all the comfort of classic mashed potatoes with an elegant twist that sweet potato lovers will adore.

Why This Recipe Works  

The beauty of this dish lies in its simplicity and versatility. Unlike traditional mashed sweet potatoes that can skew overly sweet, this version strikes a perfect balance. The maple syrup provides just enough sweetness to complement the natural flavor of the potatoes, while the rosemary adds an herbaceous note that keeps things sophisticated. The real star, however, is the pecan topping—roasted with Parmesan, cayenne, and more rosemary, it creates a savory-sweet crunch that transforms each bite. 

Another major advantage? This is a make-ahead dish, meaning you can prepare it before your guests arrive and focus on other elements of your meal. The entire recipe comes together in just 20 minutes and serves 8 people generously.

Ingredients 

3 lb. small sweet potatoes 

1½ cups pecans, broken into pieces 

2 tbsp olive oil 

¼ cup grated Parmesan cheese 

⅛ tsp cayenne pepper 

3 tsp roughly chopped fresh rosemary (divided) 

3 tbsp pure maple syrup 

Kosher salt

How to Prepare  

Start by heating your oven to 425°F. The sweet potatoes get a head start in the microwave, which significantly cuts down on cooking time. Prick each potato with a fork and arrange them on a microwave-safe plate. Microwave on high for 6 minutes, then flip each potato and continue cooking for another 6 minutes until they're completely soft. Let them cool until you can handle them comfortably. 

While the potatoes are cooking, prepare the show-stopping pecan topping. On a rimmed baking sheet, toss the pecan pieces with olive oil, then add the Parmesan cheese, cayenne pepper, 2 teaspoons of the rosemary, and ½ teaspoon of salt. Spread everything in an even layer and roast for about 3 minutes until the pecans are fragrant and lightly toasted. Once they come out of the oven, toss them with the remaining teaspoon of rosemary. 

Now for the mashing: peel the cooled sweet potatoes and place them in a large bowl. Add the maple syrup and ½ teaspoon of salt, then mash until smooth. The consistency should be creamy but not runny—sweet potatoes naturally have more moisture than regular potatoes, so you won't need to add any butter or cream.

Transfer the mashed sweet potatoes to your serving dish and crown them with the rosemary-Parmesan pecans just before serving. The contrast between the smooth, slightly sweet potato base and the crunchy, savory topping creates an irresistible combination. 

Serving Suggestions

These mashed sweet potatoes pair beautifully with roasted meats, particularly turkey, pork tenderloin, or herb-crusted chicken. They're substantial enough to hold their own on a holiday table but refined enough for dinner parties. The dish works equally well for Thanksgiving, Christmas dinner, or any autumn gathering where you want to impress without spending hours in the kitchen. 

If you're making this ahead, prepare the mashed sweet potatoes and store them covered in the refrigerator. Warm them gently before serving and add the pecan topping at the last minute to maintain its crunch. This way, you'll have one less thing to worry about when your guests arrive, and you'll still serve a dish that looks and tastes like you spent all day in the kitchen.

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Cloud Bread is the Latest Food Trend and it is Delicious - No Carbs

I didn't think it possible to prepare bread with no carbs, but this recipe proved me wrong. Known as cloud bread, this carb, and gluten-free bread is soft, airy and fluffy, and so delicious - it practically melts in your mouth. It is an ideal replacement for traditional homemade bread, and it is also high in protein. 

So how do you make it? 

All you need is three ingredients: eggs, cream cheese and cream of tartar. The recipe below includes a couple of optional ingredients too - bits of rosemary were added for a more flavorful kick. The result? Patty-shaped bread, or as the name implies, clouds.

Ingredients  

3 eggs, separated 

3 tbsp cream cheese 

1/4 tsp baking powder (or cream of tartar) 

Optional:  

1 tbsp of honey (or a natural sweetener) 

Salt 

Garlic Powder 

Rosemary

Instructions:  

1. Preheat the oven to 300°F. Meanwhile, separate the eggs, removing the yolk from the white. 

2. In one bowl, mix the egg yolks, cream cheese, and honey until smooth. 

3. In the second bowl, add 1/4 teaspoon baking powder (or cream of tartar if using) to the whites and beat the whites on high speed until they are fluffy, with firm peaks. The egg whites should have a whipped cream consistency. 

4. Then, fold the egg yolk mixture into the egg whites carefully and slowly, retaining, as much as possible the fluffiness of the egg whites. Do not let the mixture melt. 

 5. Spoon the mixture into 10-12 even rounds on a baking sheet and sprinkle with rosemary (if using) and put in the oven. 

6. Bake the bread for 17 to 20 minutes on the middle rack, then broil for 1 minute until they become golden brown. 

7. Remove from the oven, leave to cool and enjoy. 

Storage: Cloud bread may be stored in a container for three days on the counter and seven days in the refrigerator. It can also be stored in the freezer. 

Enjoy! This guilt-free treat works great as a hamburger bun or sandwich bread. You can toast it and enjoy with jam for a tasty breakfast.

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Slow-Cooker Vegan Lentil Chili

 This tasty lentil chili is filled with smoky spices and has a rich tomato flavor, but it is lighter than the meat-filled version, thanks to the addition of barley sweet butternut squash and hearty lentils. Lentils are the perfect substitute for a meat-free chili, as they cook up earthy and meaty, and there's no browning or precooking needed.

This hearty vegan chili comes together very easily with the aid of a slow cooker. All you have to do is mix the ingredients together, turn it on, and come back to a bowl of delicious and comforting vegan chili.

Ingredients 

1 pound large butternut squash cubes (about 1 1/4 inches) 

1 medium yellow onion, finely chopped  

1 medium red bell pepper, diced  

2 cloves garlic, finely chopped  

2 1/2 cups water  

1 (14.5-ounce) can crushed tomatoes  

1 (15-ounce) can black beans, drained and rinsed  

1 (15-ounce) can kidney beans, drained and rinsed  

3/4 cup dried lentils  

2 tbsp chili powder  

1 tbsp ground cumin 

1 tbsp olive oil  

2 tsp kosher salt  

1/4 tsp freshly ground black pepper  

Coarsely chopped fresh cilantro and diced avocado, for serving 

 

Method

1. Place all ingredients (except the cilantro and avocado) in a 6-quart or larger slow cooker and stir to combine. 

2. Cover and cook until the lentils are tender - 6 to 8 hours on the LOW setting. 

3. Stir again and serve topped with cilantro and avocado. 

Notes:

Storage: Leftovers can be stored in an airtight container in the fridge for up to 5 days. It can be frozen for up to 3 months.

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Anti-Cancer Broccoli Soup

 Broccoli contains a high concentration of sulforaphane, a compound which is found in cruciferous vegetables (kale, cabbage, cauliflower, Brussel sprouts, radish) and has strong anti-cancer properties. Sulforaphane is produced when the enzyme myrosinase reacts with glucoraphanin - this reaction usually occurs when the two compounds mix, which occurs when the plant is being chewed.

Therefore, due to its known cancer-preventing properties, individuals who have a high risk of cancer, especially prostate or colon cancer, should increase their consumption of broccoli. However, it's not as simple as this - it's not only about what you eat, but also how you eat it.

  

 The way you cook your broccoli can drastically decrease the health benefits that it yields. For example, boiling or microwaving broccoli will destroy the myrosinase enzymes, which in turn will inhibit the production of sulforaphane. Therefore, the goal is to cook broccoli in such a way that it is able to retain all of its health benefits. 

 Usually, when making creamy broccoli soup, the majority of the myrosinase enzymes are lost during the simmering process. Therefore, this time, to counter that, after the broccoli has been lightly steamed for 3-5 minutes, set aside the leafy floret, and save it for the last step - most of the myrosinase enzymes are found in the leafy buds. The following creamy broccoli soup recipe will leave your mouth watering while giving you a huge nutrient boost!

Ingredients:

2 tbsp coconut oil 

1 medium onion, finely chopped 

2 medium stalks celery, finely chopped 

2 medium potatoes, peeled and cubed 

4 cups fresh broccoli, including stems, set aside florets after steaming 

2½ cups vegetable broth 

1 cup unsweetened almond (or coconut) milk—optional, if not used then increase broth to 3½ cups 

Salt and freshly ground black pepper 

¼ cup feta cheese (optional)

Instructions: 

1. Place the oil in a large pot and heat over a medium heat. Sauté the celery and onion for 4 minutes, until softened. 

2. Add the potatoes and broccoli stems and sauté for 2 more minutes. 

3. Add the chicken broth and almond milk, bring to the boil. 

4. Add salt and pepper to taste. 

5. Reduce heat, cover, and simmer for 20 minutes. 

6. When simmered and the vegetables are tender, pour the mixture into a blender and puree until smooth. 

7. Serve and garnish with an abundance of feta cheese and broccoli florets - enabling the sulforaphane producing reaction.

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This Is How Ice-Cream Was Made in the 1700s - with Cheese!

 Ice-cream sounds like a typically modern treat, yet did you know there are recipes for our favorite frozen dessert that go back hundreds of years? Here is one unique creation that comes from the 1700s. You only need a few basic ingredients, and it’s wonderfully easy to make. The best thing is that this ice-cream is quite savory, since it is made with Parmesan cheese! Wow, what an idea! According to Mrs. Curtis this ice-cream is a little sweet, luxuriously creamy and slides easily down your throat. Lovely!

So, go on! You know you want to try and taste how your ancestors ate their ice-cream. Here’s the recipe that’s survived the centuries.

Ingredients 

For the custard: 

• 6 fresh eggs 

• 3 oz grated Parmesan 

• 2 cups cream 

For the syrup: 

• 2 cups sugar 

• 1 cup water

Directions  

1. Whisk the eggs in a large mixing bowl, and add the Parmesan. 

2. Make the syrup by heating 2 cups of sugar with 1 cup of water. Simmer until thick and syrupy (about 1 cup). 

3. Now add the homemade syrup to the egg and cheese mix. 

4. Then add 2 cups cream to make a basic custard. 

5. Stir the mixture into a pot on put on a low-medium heat. 

6. Cook until you can pull a wooden spoon out of the thickened custard and make a mark into it with your finger that doesn’t close up.

7. Take it off the fire and let cool for half an hour. 

8. Store it in a container and freeze for about 10 minutes. Then take it out and give it a churn. Repeat 3 times. Then serve, or let it freeze further until you are ready to serve. 

 

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Rescuing a Dish That's Too Salty, Too Spicy, or Too Bland

It happens to everyone, including the professionals. You taste the soup you have been lovingly tending, and your face puckers. Too salty. Or your eyes water from a chili that got away from you. Or, most deflating of all, you taste your creation and it is simply flat, dull, and lifeless. Before you tip it down the drain in despair, take heart. Most seasoning mishaps can be quietly fixed, and the tricks are simple once you know them. Here is your rescue guide for the three most common kitchen disasters.

The Golden Rule Behind Every Fix 

One idea sits behind almost every rescue in this article, and it is worth taking in first. You usually cannot remove the thing that went wrong. What you do instead is balance it out or spread it thinner, using an opposing flavor or a bit more bulk so that no single taste overpowers the rest. 

Two habits make all of this work: Add your fix a little at a time, stirring and tasting as you go, because it is far easier to add more than to undo an over-correction. And taste at serving temperature, since food tastes saltier when hot and blander when cool, so a spoonful straight off the boil can mislead you. 

When It's Too Salty

The most common complaint, and thankfully one of the most fixable. First, though, let us clear up the famous myth. 

The potato trick does not really work. You may have heard that dropping a raw potato into an over-salted soup will draw out the salt. Sadly, this has been tested and it is largely a myth. The potato does soak up some salty liquid, but it absorbs the flavor and the water in equal measure rather than pulling the salt out, so the saltiness of what remains barely changes. Reach for one of these reliable methods instead. 

Dilute it. For a soup, stew, or sauce, this is the surest fix. Add more unsalted liquid, such as water, unsalted broth, or unsalted canned tomatoes, to spread the salt through a larger volume. If the dish then seems watery, let it simmer to thicken back up, or add a little more of the other ingredients to restore the balance. 

Add bulk. When more liquid would not suit the dish, add more of the unsalted solid ingredients instead. A handful of cooked, unsalted rice, pasta, potato, or beans stirred in soaks up and redistributes the salt so each bite is milder. If you have doubled a recipe by mistake, simply making a second, unsalted batch and combining the two works beautifully. 

Add a little acid. A squeeze of lemon or lime, or a small splash of vinegar, distracts the palate and balances the salt so the dish tastes far less harsh. Add it in small amounts and taste, since too much will turn it sour. 

Add a touch of sweetness. A small pinch of sugar, or a little honey, can offset saltiness, which is especially handy in tomato sauces and dressings. A tiny amount goes a long way. 

Add fat or dairy. A knob of butter, a drizzle of olive oil, or a spoonful of cream, sour cream, or yogurt coats the tongue and softens the sharp edge of the salt. One caution: with a very acidic dish like a tomato soup, stir the dairy in gently and once the worst of the salt is already corrected, or it can curdle. 

Serve it with something plain. If all else fails, pair the salty dish with unseasoned rice, plain bread, or mashed potato on the side. The bland partner soaks up the seasoning and evens everything out on the plate. 

 When It's Too Spicy

You reached for the chili with too heavy a hand, and now the dish bites back. The heat comes from an oily compound in chili peppers, and the trick is to soothe and dilute it.

Reach for dairy first. This is the single best remedy, which is exactly why a glass of milk beats water against spicy food. A spoonful of yogurt, sour cream, cream, coconut milk, or a little grated mild cheese calms the burn remarkably well. Stir it in, or offer a dollop on top. 

Add something sweet. A little sugar, honey, or maple syrup takes the edge off the heat. A spoonful of a sweet chutney or a splash of coconut milk does the same while adding flavor. 

Add acid. A squeeze of lime or lemon, or a splash of vinegar, cuts through the heat and brightens the dish at the same time. 

Bulk it out. Just as with salt, increasing the volume spreads the spice thinner. Add more unspiced broth, tomatoes, beans, rice, or vegetables so the heat is shared across more food and every serving is gentler. 

Add a little fat. A drizzle of olive oil, a knob of butter, or a splash of cream helps carry away and mellow the heat, since the fiery compound dissolves in fat rather than water. 

Serve with a cooling companion. Plain rice, bread, a dollop of plain yogurt, or sliced avocado alongside gives each fiery mouthful somewhere gentle to land.

When too bland

The quiet disappointment. The dish is not wrong, exactly, it is just dull and lifeless. The instinct is to reach only for more salt, but blandness usually needs more than that. Think of it as waking the dish up. 

Start with salt, but do not stop there. A little more salt is often the first thing a flat dish needs, since salt is what makes other flavors sing. Add it gradually and taste. But if it still seems lacking, the answer is one of the below rather than yet more salt. 

Add acid, the most underused fix of all. This is the secret so many home cooks miss. A squeeze of lemon, a splash of vinegar, or a spoonful of something tangy lifts and brightens a dull dish like sunshine on a grey day. If a dish tastes flat and you cannot say why, acid is very often the missing piece. 

Deepen the savory notes. For rich, savory dishes, a spoonful of tomato paste, soy sauce, a dash of Worcestershire sauce, a little miso, or a sprinkle of grated hard cheese adds depth and a satisfying, mouth-filling quality. 

Add aromatics and spice. Fresh garlic, onion, ginger, or a bloom of dried spices warmed briefly in a little oil can transform a flat dish. Toasting spices for a moment wakes up their flavor. 

Finish with fresh herbs. A scattering of fresh parsley, cilantro, basil, or dill added at the end brings a burst of brightness and aroma that dried, long-cooked flavors lose. 

Do not forget texture and a finishing touch. Sometimes a dish tastes flat because it is monotonous. A crunchy topping, a drizzle of good olive oil, a flurry of cheese, or a squeeze of citrus right before serving adds the final spark.

A Handy Way to Remember It All 

If you strip these fixes down, they come from a small family of opposites you can carry in your head: 

Salt makes flavors pop and rescues blandness. 

Acid (lemon, vinegar) brightens dullness and tames both salt and spice. 

Sweetness softens salt and heat. 

Fat and dairy mellow and round off salt and spice. 

Bulk and dilution spread any excess thinner. 

Almost every rescue is simply choosing the opposite of whatever has taken over. Too salty or too spicy? Reach for fat, sweetness, acid, or more bulk. Too flat? Reach for salt, acid, savory depth, and fresh herbs. 

The Best Fix is Prevention! 

None of this is a substitute for the oldest kitchen wisdom of all: season gently and taste as you go. Add salt and spice in small amounts, tasting after each, since you can always add more but you cannot easily take it away. Keep the heavy seasoning until near the end, when you can judge the finished flavor. And remember that some dishes concentrate as they cook down, so a broth that tastes just right early on can turn salty by the end.

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