Green leafy vegetables & herbs, the silent power of Mediterranean cuisine

Green leafy vegetables & herbs: the silent power of Mediterranean cuisine

Autumn in southern Spain feels different than in the north. While Belgium and the Netherlands slowly cool down, here the sun continues to shine softly. It is the season when Mediterranean cuisine comes back to life – with simple dishes and pure flavors. The combination of healthy vegetables and herbs is the basis for not only tasty, but also nutritious meals that warm the body during the colder months. Think: spinach, chard and fresh herbs

Why green leafy vegetables are so special

In Andalusia, green leafy vegetables are not just side dishes. They form the basis of many traditional meals: nutritious, light and full of character. Think spinach with chickpeas or chard with lentils. Spinach, chard and celery are packed with iron, fiber and antioxidants – just what your body needs when the days get shorter. Including these vegetables in your diet can boost your energy levels and promote your overall health.

For me, they embody the essence of southern cooking: honest food, in balance with the season. Green leafy vegetables are not only important for their nutritional value, but they also contribute to the sustainability of our meals. By choosing seasonal produce, you support local farmers and reduce the carbon footprint of your meals.

Fresh herbs: small leaves, big difference

No dish leaves my kitchen without a touch of green on top. Rosemary and oregano with roasted vegetables or potatoes, mint in couscous, parsley with fish. Using fresh herbs not only adds flavor, but also increases the nutritional value of your dishes. Consider the antioxidant and anti-inflammatory properties of basil or the digestive benefits of mint.

It is mainly the leaf parsley that you often get even free at the grocery store. The bushels are there for the taking…. Herbs bring fragrance, color and life. The versatility of herbs makes them an essential part of Mediterranean cuisine. You can use them in salads, marinades, and even in desserts. For example, consider mint in a refreshing yogurt dip or basil in a strawberry tart.

Moreover, they have their own natural power:

• Parsley – fresh, brightening and ideal for finishing.
• Mint – soothes and supports digestion.
• Coriander – gives depth and a clean, citrusy touch.
• Rosemary – warm and spicy; perfect with fall vegetables.

Small leaves, big effect – spices really finish off dishes. It’s fascinating to see how a handful of spices can transform a simple dish into a culinary experience. Experiment with different combinations to discover your own unique flavors.

A simple way to eat green

One of my favorite -quick-prep lunch dishes during the colder days is a warm quinoa salad with spinach, peas and mint. A dish that feels light yet nutritious – ideal after a busy day or as a quick lunch. The flavors are fresh, pure and green. It is not only tasty, but also a great way to increase your daily intake of vegetables, which is essential for a healthy lifestyle.

Ingredients (1 person)

• 60 g quinoa, cooked
• 120 g peas (frozen)
• 2 generous hands of fresh spinach
• 1 tbsp fresh mint, coarsely chopped
• 1 tbsp soy sauce
• Extra virgin olive oil
• black pepper

Preparation

1. Sauté the spinach and peas in olive oil with a pinch of sea salt.
2. Cook the quinoa until tender according to the instructions on the package.
3. Mix the quinoa with the spinach, peas, mint and soy sauce.
4. Finish with a generous splash of olive oil, pepper and some lemon juice, if desired.

The Mediterranean balance

What I have learned here in the South is that balance is not in perfection, but in simplicity. You don’t have to know complicated cooking techniques or make lavish sauces to put flavorful dishes on the table.
A few fresh ingredients, a good olive oil and vegetables , which I cook mostly in the oven, combined with fresh herbs is enough to eat delicious and healthy food.

Conclusion

Green leafy vegetables and herbs are the silent heroes of Mediterranean cuisine:
full of flavor, fiber and freshness.
Make a habit of always using fresh herbs while cooking. So I have my own herb garden where I pick directly.

Incorporate plenty of green vegetables throughout your weekly menu or try a smoothie with spinach and pineapple.

Make a green soup or turn it into a meal soup with e.g. tortellini… Get inspired and discover that there are numerous possibilities.

PS: Today we are eating Brussels sprouts with spring onion and parsley 💚