Spring Greens
Spring greens are one of the easiest ways to get more veg onto your plate. They’re part of the cabbage family but cook faster and have a milder flavour, making them great for quick meals. You can pan-fry, steam, or stir-fry them in under 5 minutes, and they hold up well to strong flavours like garlic, miso or pesto.
They’re also packed with nutrients that support focus and energy — especially helpful for people with ADHD. Spring greens are high in fibre, which helps stabilise blood sugar and keep you fuller for longer. They also contain folate and vitamin C, both important for brain health and mood regulation.
Because they’re affordable, easy to cook, and work with so many flavour bombs, spring greens are a brilliant go-to for everyday meals. Keep a bag in the fridge or stash some frozen ones for when you need something green, fast.
Why is it good for ADHD?
Spring greens are high in fibre, vitamin C, vitamin K, and folate. They also contain important phytonutrients that help reduce inflammation.
For people with ADHD, spring greens are a great way to support:
- Stable energy — fibre helps regulate blood sugar, which can reduce mood swings or crashes.
- Gut health — greens feed the good bacteria in your gut, which is often different in people with ADHD.
- Brain function — folate and vitamin C are both important for neurotransmitter health and reducing oxidative stress.
They’re also filling, low in calories, and help balance out heavier proteins or carbs.
Different Types & Cuts
- Whole Spring Greens (Loose) – Often sold as a bunch. Needs slicing but good value.
- Pre-Shredded (Bagged) – Washed and chopped. Fastest to cook and easiest to portion.
- Frozen Mixed Greens – Usually mixed with spinach or kale, sometimes with herby butter. Can be cooked straight from frozen.
Buying Tips
If you're short on time or energy, go for pre-shredded bagged spring greens. They're washed and ready to cook, and often only slightly more expensive than whole leaves. Whole spring greens (sold loose or in bunches) are usually better value if you're cooking in bulk. You’ll need to remove the core and slice them thinly. Whether loose or bagged, look for fresh, vibrant green leaves. Avoid any that look yellowing, slimy or have dark spots — they're past their best. If the bag looks steamy or damp inside, check the use-by date — extra moisture means they'll wilt faster. Frozen greens (especially mixed packs with kale or spinach) are a good backup. Look for versions without sauces if you want to add your own Flavour Bomb. Buying in season (spring to early summer) often means better quality and lower prices.
Storage Tips
Keep fresh greens in the bottom drawer of your fridge, ideally in a sealed bag or container.Use bagged greens within 2–3 days once opened.Slice and freeze raw or cooked portions to avoid waste — freeze flat in bags for easy storage.
Prep Tips
- If your greens are starting to wilt, cook them all at once and freeze half for later.
- A splash of lemon juice or vinegar at the end of cooking helps lift the flavour.
- Remove any stalks thicker than a pencil as these can be bitter.
- For zero-prep days, go straight for frozen greens or bagged shredded — they cook in minutes.
Top Flavour Bomb Combos
- Green Pesto – Stir through cooked greens for a bright, herby side.
- Anchovy & Garlic – Fry anchovies and garlic in oil, then add greens and steam briefly.
- Miso – Add miso paste at the end of cooking greens in broth for a big umai kick.
- Gochujang & Soy – Great in a quick stir-fry or noodle dish.
- Nduja & Beans – Fry nduja, then fold in greens and canned beans for a one-pan meal.
Base Recipes
- Pan-Fried Spring Greens – Add oil and a splash of water to a hot pan. Cook for 4–5 minutes until soft.
- Microwave Greens – Place in a bowl with a splash of water, cover loosely, and microwave for 2–3 minutes.
- Frozen Greens with Butter – Heat from frozen in a pan until piping hot, stirring occasionally.
- Spring Greens in Broth - Shred spring greens, quickly boil in dashi or broth and allow to cool.
All Recipes
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