Tasty ways to get extra vitamins

Tasty ways to get extra vitamins

Eating dark-skinned vegetables can offer numerous health benefits. 
Their dark coloured skin comes from two flavonoids - anthocyanins and anthoxanthins. Flavonoids are high in antioxidants, meaning that your dark veggies are not only brilliant to look at but also packed with health benefits!

Dark-skinned vegetables, such as purple potatoes, black beans, and kale are loaded with antioxidants. These compounds help combat free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases. Dark-skinned vegetables are often high in fibre, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.

This can reduce the risk of gastrointestinal issues and contribute to overall well-being. The fibre content in dark-skinned vegetables helps you feel full and satisfied,and prevents overeating. Vegetables like these can promote healthier skin by reducing inflammation and protecting against UV damage, potentially lowering the risk of skin disorders.

Some dark-skinned vegetables, like courgette and broccoli, are good sources of calcium and vitamin K, which are crucial for maintaining strong bones and preventing osteoporosis.

Here is one delicious recipe that I often make at home using dark vegetables that you may like to try. Stir-fried beef, courgette and broccoli.


2 tbsp oyster sauce

4 tbsp light soy sauce

350g beef fillet, cut into slices

4 tbsp vegetable oil

2 courgettes

Small bunch of broccoli stems

1 knob of ginger, peeled and chopped

2 cloves of garlic, finely chopped

3 spring onions

3 tbsp shaoxing wine

1 tsp sugar

3 tbsp fresh chicken stock

freshly ground black pepper


Mix together the oyster sauce, the soy sauce and the beef, and marinate for 1-2 hours.
Heat a pan until just smoking. Add a little oil and, when hot, stir-fry the beef for about one to two minutes then remove. Add the courgette and broccoli to the pan, stir-fry until just tender (two minutes), 

Finally add the ginger, garlic and spring onion at the end so they don’t overcook. Stir-fry until fragrant. Simmer for about one minute until the liquid reduces and thickens. Return the beef to the wok and cook everything all together for another minute to allow the flavours to mingle. Spoon onto a large plate then serve with freshly steam fragrant rice. Enjoy

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