2 delicious recipes to help you get your greens

Greens are front and centre stage in these two vitamin-rich recipes.

To thicken the soup, use a potato and roasted garlic. It can be garnished with low-fat grated cheddar cheese.
Preparation: 20 minutes
Cooking time: 1 hour 40 minutes
Makes 4 servings
Ingredients:

• 1 garlic clove
• 1 head broccoli
• 30 ml (2 tbsp. ) olive oil
• 1 large onion, chopped
• 800 ml (3 1/2 cups) chicken or vegetable stock
• 1 Russett potato, peeled and chopped
• 125 ml (1/2 cup) low fat natural yogurt

Method:

1. Preheat the oven to 200°C (400 °F). Cut off the end of the head of garlic so that the cloves can be seen. Wrap in two layers of aluminium foil and cook in the oven for an hour.
2. Chop the broccoli florets. Peel and chop the stems.
3. Heat the oil in a large saucepan over a medium heat. Fry the onion for five minutes. Add 750 millilitres (three cups) of stock, plus the broccoli and potato. Bring to the boil, then reduce to a low heat, cover and leave to simmer for 30 minutes, or until the broccoli stalks and potato are very soft.
4. Press the garlic cloves over the bowl of a food processor to extract the flesh. Add the broccoli mixture and blend until smooth.
5. Reheat in the pan, adding the remaining stock and a cup of water. Simmer for 10 minutes. Garnish with a spoonful of yogurt.

Nutritional value: Calories: 247; protein: 9g; carbohydrates: 37 g; fibre: 7 g; fat: 8 g (total); saturated fat: 1 g; cholesterol: 2 mg; sodium: 512 mg.

This sauce is as creamy as you could possibly want. Rich in friendly bacteria, the yogurt forms the base, while the aromatic ingredients such as garlic, basil and balsamic vinegar give it an exquisite flavour.
Preparation: 10 minute
Makes 6 servings.
Ingredients:

• 125 ml (1/2 cup) drained yogurt
• 15 ml (1 tbsp. ) extra virgin olive oil
• 15 ml (1 tbsp. ) balsamic vinegar
• 15 ml (1 tbsp. ) lemon juice
• 30 g (2 tbsp. ) herbs (basil, cilantro or parsley), finely chopped
• 2 cloves garlic, minced
• 1 g (1/4 tsp. ) salt
• 1.5 kg (6 t) mixed greens

Method:

1. Whisk the yogurt with the oil, vinegar, lemon juice, herbs, garlic and salt.
2. Divide the greens across 6 plates. Garnish with 30 millilitres (two tablespoons) of sauce per plate.

Nutritional value: Calories: 59; protein: 3 g; carbohydrates: 5g; fibre: 1 g; total fat: 3 g; saturated fat: 1 g; cholesterol: 2 mg; sodium: 141 mg.

As you'll see with these delicious recipes, adding greens to your diet doesn't have to mean just mean salads.