THE GREEN ARMY

We all know to eat our greens, but most of us stick with green beans and limp salad combos rather than graduating to the nutritional powerhouses from the allotment. Any green, leafy vegetables from  the brassica family (kale, broccoli, cauliflower, collard greens, radishes, cabbage and Brussels sprouts) should  be dominating your plate. STOCK PHOTO But why do these stand out from the others in the veg patch? It’s safe to say that, due to their nutritional profile, these are some of the healthiest vegetables on the planet. Just 80-100 grams of any of these vegetables contains more vitamin C than an orange, a plethora of additional antioxidant vitamins (A and K) and minerals including copper, iron, calcium and selenium. The package is topped off with one third of the recommended daily intake of fibre. Not bad at all. Furthermore, with prostate cancer the second most commonly diagnosed cancer worldwide for males, and the  5th overall, you’ll be pleased to hear  that the cancer-fighting properties of the brassica family are second to none.1 Recent research shows the active compounds that produce these effects are the glucobrassicins 3,3-diindolylmethane (DIM) and indole-3-carbinol (I3C).2 These compounds have been shown to both kill and suppress further growth of existing tumours, and could have a role in controlling oestrogen levels and its target receptors in the body, reducing the risk of developing hormone-related cancers.3,4,5 Preparation is key to getting the most out of these foods. The glucobrassicins are heat-labile compounds, meaning excessive boiling and microwaving destroys them.6 Therefore, they are best suited to recipes that call for steamed, raw or very lightly cooked (e.g. 1-2 minutes of stir-frying) vegetables.7 Here is a healthy nutrient-rich recipe for you to try. KALE POWER PESTO This simple twist on a classic pesto packs a lot of nutrition into a small package and really spices up any dish. Stir into pasta, rice or vegetables, spread on meats  or breads, or use it as a dip.  By not cooking the kale for too long you get all the benefits of glucobrassicins. INGREDIENTS (makes 5 servings) 1  handful curly kale (4-6 leaves, wash and remove any stems) 3  tbsp chopped walnuts 2 tins red kidney beans (drained).

Some people in the fitness industry think eating for long-term health, physique and performance is just about ticking off a bunch of numbers. You eat some carbs, some protein and some fat and everything is fine...right? But rather than obsessing over macros, anyone looking for the best results should  be focusing on the quality of the food they eat. Whether building muscle, torching fat or enhancing performance, you are what you eat. You can try getting lean, big and strong by eating whatever comes your way but I’d rather plan my meals, eat more superfoods, and live longer to enjoy the rewards of working hard in the gym. There is no specific definition of a superfood but there are foods I routinely  recommend to trainees for their performance and recovery benefits, and overall  nutrient density. I’m not talking about sprinkling miracle ingredients on your food. This series is designed to build a bigger, stronger and healthier body through eating the most nutritious foods in tasty, easy recipes. Making these foods fit your macros is essential.