Seven Ways to Get ONE Extra Serve of Greens Per Day

green foods extra serve

Eating an abundance of green foods every day can do wonderful things for your energy, your health, your skin, weight and protect you from a myriad of degenerative conditions.

But so few people do!

In the UK, studies show that 86% of all men and women consume less than the recommended 5-a-day, with 62% consuming less than THREE-a-day…and bear in mind this includes FRUIT!

And this study has estimated that not eating enough vegetables could have accounted for over 2.6 million deaths worldwide in just one year!

And while the general Government guidelines are to eat five serves of veg AND fruit per day…

  • SO few people are managing that
  • …even when you can eat five serves of FRUIT to hit the target…
  • …this also includes low-nutrient-density vegetables like potatoes…
  • AND the food industry has somehow managed to make packaged foods like a tin of baked beans count towards the five!

And still, 86% of people are not hitting the target on average.

Listen, I’m not for making life hard, to stack you up with an unreasonable goal to be ‘healthy’…

I’m about the opposite: my goal is to make it as easy and effortless (and delicious and enjoyable) as possible for you to reach your health goals.

Today is a good example of that…

Making it EASY to Get Enough Greens Each Day (for Incredible Health & Energy)…

I’m a HUGE believer in Pareto’s principle (the 80/20 rule).

The core of Pareto’s principle is in any area of life, nature, health, economics, geography – ANYTHING – 80% (or more) of the outcome is ALWAYS produced from 20% (or less) of the input.

80% or more of the traffic in ANY city is coming from 20% or less of the roads…
80% or more of the world’s wealth is held by 20% or less of the people…
80% of more of a companies sales are coming from 20% or less of its products…

And when it comes to health…

80% of the sugar is coming from 20% of the foods…
80% of the acidity is coming from 20% of the foods…
80% of your ENERGY is coming from 20% of your actions…

When you dig in, it gets more and more exciting, motivating and fun to work out the 20% of actions that will get you 80% of your goal.

Think of your biggest health goal right now…

Then imagine being 80% of the way there…

Feels good right?

Please take note of this and really embody it:

YOU can get to 80% of your health goal by doing just 20% of the hard work


The Most Important 20% is Often the Easiest…

Sometimes it can be SO easy to do those little actions that have the power of that 80%.

They get the ball rolling, start getting your results, get your motivation up, get the habits forming, get the momentum going in the right direction.

In short, and this is an abridged version of my whole teaching philosophy – if you start with a few powerful, but easy actions and get results (the 20%) then the positivity that will come from this will make getting the other 80% of things into your life a breeze.

So When it Comes to Greens Are You Getting Enough?

How many serves of vegetables are you eating per day? And how many of those are greens?

Remember from my ‘Powerhouse Fruits & Vegetables’ guide – the research that showed that the top 15 Most Powerhouse Fruits and Vegetables are ALL leafy, green (alkaline) foods?

Getting greens every day is essential to amazing energy and vitality.

And this study in the British Medical Journal showed that by just increasing greens per day by 1.15 serves has a significant reduction in the risk of Type 2 Diabetes! Just 1.15 serves!

Getting more greens is the top of the 80/20, the first 1% of the 20%…

So let’s find an easy way to get more every day.

We’re not talking masses, let’s just start with 1.15 serves per day and build it up from there!

How to Get Those Extra Serves of Greens…The Easy Way!

I recommend that the ideal is five-to-seven serves of greens daily for incredible, wonderful health and energy…but this article today is all about just getting started.

You don’t have to be perfect, you can take it step-by-step and day-by-day. You shouldn’t feel like you have to do ALL of these, just pick ONE to begin with and then stick with that one until it becomes an automatic, subconscious habit (i.e. you don’t feel like it’s work to do it)…and then add another.

Before long, you’ll be easily hitting 5-7 serves of greens a day and you’ll be absolutely THRIVING.

Seven Ways to Get Those Serves of Greens Per Day

1. Have a Side Salad with Dinner or Lunch:

This is one of my favourites, and a big big hit in my Alkaline Coaching Group (the Alkaline Base Camp – click here to join the waitlist). It’s one of our fundamental core steps in the first few weeks…because:

1) it’s so easy to do
2) you don’t have to change anything else with your diet
3) it gets results quickly!

You’re already eating lunch and dinner every day…right? Don’t stop that 🙂

Don’t even change what you’re eating!

Simply add a simple side salad. And the rule is, you HAVE to finish the salad.

And it is SO simple. We’re not talking an elaborate pomegranate, goat cheese, arugula salad with toasted pepitas and garlic croutons. This salad is two handfuls of leafy greens, lemon, oil, done.


Just this. It really can be that simple.

(Again, this is what my coaching in the Alkaline Base Camp is all about, making it simple and easy to get to your biggest health goals. We’re currently absolutely full, but if you want to jump on the wait list for our next opening, click here)

2. Shaving Broccoli:

This is so simple and easy. Broccoli is a SUPER-food too, it contains a range of nutrients that are unique and powerful, including potent anti-cancer glucosinolates, and the relatively recently uncovered nutrient sulforaphane. Sulforaphane is proven to fight cancer, heart disease, type 2 diabetes and has shown incredibly promising benefits in the research for autism, sun-damange to skin, cognitive health, digestive health, support for the detoxification function of the liver and kidneys and so much more.

BUT, the challenge with broc, to date, has been getting it into your daily diet, and especially your family (kids tend not to like it!)…

The solution? Shaving it in.

This not only sneaks it into meals, but also allows you to get broccoli into meals you never normally would!

All you have to do is grab it by the stalk, take a sharp knife and start shaving it in!

I do this with:

  • Salads
  • Soups
  • Pasta sauces
  • Curries
  • Stir Frys

Always be thinking, can I sneak a bit of broccoli in here!

3. Wilt Spinach into Sauces:

Spinach is magic – it disappears!

So, if you’re making a pasta sauce or a curry sauce, a soup or a stew…you can wilt a serve of spinach per person into it, again, without anyone really noticing! It’s a great way to sneak it in…

4. Lettuce Instead of Wraps:

This is a super-winner because it can replace a gluten-containing ingredient too – simply replace your wrap or sandwich with a big lettuce leaf and wrap up your salad wrap in lettuce!

Like this:

Lettuce Wraps

5. Cook into Gluten-Free Pasta:

If you’re making a pasta dish (gluten-free of course) simply throw in a serve of chopped greens such as spinach, kale or beet greens into the boiling water a minute before it’s finished.

You won’t even notice it’s there when you eat it!

An extra gold-star can be earned by actually making the pasta out of zucchini thus getting that extra serve into each person’s meal too. This is really easy to do – known as ‘zoodles’ – zucchini noodles are literally just spiralized zucchini (courgette), that can be cooked in seconds. Here’s a little how-to:

6. Green Juices & Smoothies:

If I had to pick ONE THING that I could magically make the whole world do, it would be to add a daily green drink – either a juice or a smoothie – to their daily life.


If I could magically make that happen, I truly believe you’d see a dramatic decrease in the incidence of the world’s biggest killers: cancer, heart disease, and stroke.

And in this context, of course, adding a green juice or smoothie to your daily diet can instantly increase your greens intake by up to as much as 6 or 7 serves in one single hit! Job done!

For a green JUICE (made with a juicer), you’re talking:

– celery
– cucumber
– spinach
– kale
– lettuce, etc.

Plus non-greens like turmeric, ginger, capsicum (bell pepper), tomato, beets, and so on…

And for a green smoothie you’re talking:

– avocado
– cucumber
– spinach
– kale
– lettuce, etc.

Plus non-greens like coconut/almond milk, cacao, nuts, seeds, coconut oil, chia and so on…

Remember – JUST this can get your intake of greens up to 5 serves…before you’ve even left the house in the morning!

7. Breakfast Scrambles:

SUCH a big favorite of mine. A delicious, alkaline cooked breakfast, that is green, protein and fat-rich and so filling too.

So, if you’re making a scramble for breakfast (I like to use tofu instead of egg, egg is not alkaline) then scrambling spinach and kale into your scramble is a great way to get greens at breakfast.

It could look a little like this:

Tofu Scramble with Spinach

Keep It Simple, Baby Steps…One-Day-At-A-Time…

Just pick one. Stick with it. Do it consistently. You don’t have to be perfect, and you don’t have to DOITALLATONCE.

Most people massively underestimate the incredible results you can get from doing just a handful of healthy things, consistently.

And that word is essential: consistently.

I would FAR rather you bite off what you can manage and do it consistently than to try and do ten things and fall flat after a day. If you just picked ONE of these greens-habits you WILL see results, very quickly.

Adding extra greens into your daily diet is SO powerful, and as I hope I’ve shown you – it can be SO easy too…

And a little bit delicious…so…

RECIPES! Here are a few of my green-food-rich alkaline recipes to get you started:

Green Salad: Green Summer Salad

Side Salad (Delicious): Alkaline Rocket (arugula), Watercress & Mint Salad

Side Salad Dressing:Coriander & Mint Dressing

Green Soup: Cleansing 10-Min Broccoli Soup

Sauce with Spinach/Greens: Alkaline Green Goddess Sauce

Lettuce Wraps: Alkaline Wrapless Wraps

Green Juice: Big Bad Green Drink (the greenest drink you’ll ever see)

Green Smoothie: Antioxidant Green Smoothie

Breakfast Scramble: Brekkie Tofu & Spinach Scramble

Remember – baby steps, one day at a time…you don’t have to be perfect from day one, but if you did one of each of these seven ideas per day, you’d be getting extra greens every day of the week!


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