By Thandi Hallinan (RD)SA
This March, let’s go green—not just in spirit, but on our plates! It’s the perfect time to explore the benefits of plant-based eating and how small changes can lead to big health rewards. This month, we’re highlighting two nutritional powerhouses: broccoli and green apples. Whether you’re looking to boost your health, support the planet, or simply add more vibrant flavours to your meals, even the smallest dietary changes can make a lasting impact.
Why choose plant based eating?
A plant-based diet doesn’t mean giving up meat entirely—it simply encourages eating more whole, plant-based foods like fruits, vegetables, legumes, and whole grains for better health. Even small steps toward eating more plant-based meals can have major benefits, from improving digestion to boosting heart health.
- Supports heart health – diets rich in plant foods are linked to lower cholesterol, reduced blood pressure, and a lower risk of heart disease.
- Boosts digestion & gut health – fibre-rich foods keep digestion smooth and support gut bacteria, reducing bloating and discomfort.
- Aids in weight management – plant-based foods are often lower in calories but high in fibre, which helps keep you fuller for longer and supports healthy weight management.
- Enhances immunity – fruits and vegetables are packed with antioxidants and vitamins, helping your body fight infections and inflammation.
- Good for the planet – reducing animal-based products even slightly can lower your carbon footprint, conserve water, and support sustainable farming practices.
Spotlight on green superfoods: Broccoli and green apples
Broccoli:
- Rich in fibre – supports digestion and gut health.
- High in vitamin C – boosts immunity and helps with iron absorption.
- Loaded with antioxidants – helps protect against inflammation and chronic diseases.
- Supports bone health – contains calcium, vitamin K, and folate, essential for strong bones.
With its rich nutritional profile, adding broccoli to your meals a few times a week can give your body the fibre, vitamins, and antioxidants it needs to thrive.
Easy ways to eat more broccoli:
- Add it to soups, stir-fries, or pasta dishes.
- Roast with olive oil, garlic, and lemon for a delicious side.
- Blend into smoothies for a hidden veggie boost!
Green apples
- Great for digestion – high in soluble fibre (pectin), which helps regulate blood sugar and supports gut health.
- Rich in antioxidants – helps combat free radicals and reduce inflammation.
- Supports heart health – the fibre and polyphenols in apples help lower cholesterol levels.
- A natural energy booster – a great snack to keep you feeling refreshed and alert.
A simple habit of enjoying a green apple as a daily snack can support digestion and heart health while keeping cravings at bay.
Easy ways to enjoy green apples:
- Slice them with peanut butter or yogurt for a balanced snack.
- Dice into salads for a crunchy, refreshing twist.
- Add to oatmeal or smoothies for natural sweetness without added sugar.
- Start small – try one plant-based meal a day or a meat-free day each week.
- Make veggies the star – fill half your plate with colourful vegetables.
- Swap it out – replace white rice with quinoa or lentils, or try a veggie-based protein like chickpeas.
- Snack smart – keep fresh fruits, nuts, and seeds on hand for healthy snacking.
- Get creative – experiment with new plant-based recipes, like a broccoli soup or a green apple and walnut salad.
Easy green apple & walnut salad
This crisp, refreshing, and nutritious salad is packed with fibre, healthy fats, and antioxidants combining the crunch of green apples and walnuts with the creaminess of feta and a zesty dressing.
Ingredients (Serves 2-3)
- 1 large green apple, thinly sliced
- ½ cup walnuts, lightly toasted
- 4 cups mixed salad greens (e.g., spinach, rocket, or lettuce)
- ¼ cup feta cheese, crumbled (optional)
- ¼ cup dried cranberries (or pomegranate seeds for a fresh twist)
- ¼ red onion, thinly sliced
- 1 tbsp lemon juice or apple cider vinegar (to prevent apples from browning)
For the dressing:
- 2 tbsp olive oil
- 1 tbsp lemon juice (or apple cider vinegar)
- 1 tsp honey (or maple syrup for a vegan option)
- ½ tsp Dijon mustard
- Salt and pepper to taste
Instructions:
- Toast the Walnuts – In a dry pan over medium heat, toast the walnuts for about 2-3 minutes until fragrant. Let them cool.
- Prepare the Dressing – In a small bowl, whisk together olive oil, lemon juice, honey, mustard, salt, and pepper.
- Prevent Apple Browning – Toss the apple slices in 1 tbsp lemon juice or apple cider vinegar to keep them fresh and prevent browning.
- Assemble the Salad – In a large bowl, toss together the salad greens, sliced apples, red onion, and cranberries.
- Add Toppings – Sprinkle the toasted walnuts and crumbled feta over the salad.
- Drizzle the Dressing – Pour the dressing over the salad and gently toss to coat everything evenly.
Optional additions
- Add chickpeas for extra protein.
- Toss in avocado for a creamy texture.
- Swap feta for goat cheese or leave it out for a dairy-free option.
Why not challenge yourself this month? Try adding one extra serving of greens to your plate each day—whether it’s a handful of broccoli in your stir-fry or a crisp green apple for an afternoon snack. Small choices lead to big changes!
Remember that our Registered Dietitian is available to answer any nutrition-related questions or queries at
Thandi.Hallinan@empactgroup.co.za
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