Festive feasting without the slump: Why quick-cooking greens belong on your December table

December is here, bringing long summer days, sizzling braais with friends and tables groaning under the weight of festive spreads. It’s the season of celebration, indulgence and pure enjoyment - and there’s absolutely nothing wrong with that.

Here’s the thing: you can enjoy every moment of festive feasting while still keeping your body happy. According to South Africa’s National Nutrition Week 2021 data, adults consume about 226g to 235g of vegetables and fruit daily - a bit shy of the recommended 400g (five 80g portions). Add December’s tempting cheese boards, endless platters of biltong and those mysteriously bottomless bowls of trifle into the mix, and vegetable portions naturally take a back seat. It happens every year, and it’s part of what makes the festive season special.

The smart approach? Don’t ditch the indulgence - simply add some clever nutrition alongside it. Vegetables deliver the vitamins, minerals and fibre that help you power through long summer days, digest those rich meals with ease and keep your energy levels up for all the festivities ahead.

The secret is choosing quick-cooking, versatile greens that enhance your festive menu rather than complicate it. No fuss, maximum flavour and plenty of room left for dessert.

Enter the cruciferous family - broccoli, kale, Brussels sprouts and their relatives. These vegetables belong to the brassica group, named for their cross-shaped flowers, and they’re nutritional powerhouses. Quick to prepare and bursting with vitamins C, K and folate, they’re the ideal candidates for busy December cooking.

Take Tenderstem broccoli, for instance. With zero waste credentials (you can eat from stem to floret) and lightning-fast cooking times of just three to five minutes, it’s the busy host’s secret weapon. Per 100g serving, you’re getting 45mg of vitamin C, 3.8g of protein, 3.7g of fibre and just 0.2g of fat. An 80g serving counts as one of your five-a-day, making it remarkably easy to tick off those portions even when you're juggling multiple dishes.

The versatility is what makes quick-cooking greens genuine festive heroes. They play beautifully with other nutrient-rich superfood ingredients - think garlic for immune support, pomegranate molasses for antioxidants, chickpeas for blood sugar control, or a sprinkle of chilli for anti-inflammatory benefits.

South African chefs are already embracing this approach with creative festive recipes. Chef Masego Mbonyana pairs charred broccoli with whipped feta and cranberries, creating a side dish that’s simultaneously indulgent and nutritious. Chef Raymond Ncube keeps it simple with garlic and chilli oil, while Integrative Nutritionist Shazia Gaffar takes a Middle Eastern route with spiced chickpea pilaf and pomegranate molasses.

The beauty of quick-cooking vegetables is that they don’t demand the kind of attention that sends you spiralling into kitchen chaos during the festive rush. They’re forgiving, flavourful and they won’t leave you feeling sluggish after lunch.

Environmental consciousness is another bonus. Choosing vegetables you can eat entirely - from stem to tip - reduces food waste during a season when South African households typically generate significantly more rubbish than usual. It’s a small step, but it matters.

So, as you plan your festive menu this year, consider this: you can have your pudding and eat your greens too. The trick is choosing vegetables that work with your schedule, not against it. Quick-cooking, nutrient-dense options mean you’re not choosing between nutrition and celebration – you’re simply being a bit cleverer about how you approach both.

Nobody wants to limp into January feeling like they’ve been hit by a festive freight train. Keep versatile vegetables like broccoli on your table this December, and you’ll actually have the energy to enjoy the parties, the beach days and the family chaos. Because the best gift you can give yourself this festive season I s feeling good enough to savour every moment of it.

Masego Festive Recipe

Serves 4-6

Charred broccoli with Green Whipped Feta & Cranberry Salad

Ingredients

For the whipped feta

1 cup baby spinach

½ cup basil

¼ cup mint

¼ cup dill

1 green chili

1 lemon, juice and zest

1 Tbsp olive oil

2 garlic cloves

1 ½ cups crumbled feta cheese

½ cup plain yogurt

Salt & pepper to taste

Charred broccoli

200g broccoli 

1 Tbsp olive oil

2 tsps paprika

Salt & pepper, to taste

For the salad

1 cup wild rocket

1 Granny Smith apple, thinly sliced

½ cup dried cranberries

½ cup spring onion, thinly sliced

1 lemon, juice and zest

Method

1. Place all the whipped feta ingredients in a blender and pulse until smooth and set aside
2. In a large mixing bowl, add broccoli, drizzle olive oil, add paprika and season with salt and pepper.
3. In a hot pan char broccoli until even on all sides and remove from heat.
4. Using a large platter or plate assemble the salad by starting with a layer of green whipped feta (leave a little remaining for drizzling on top if desired).
5. Scatter wild rocket, broccoli, and apples and finish with cranberries, spring onion, lemon juice and zest on top.

Raymond Festive Recipe

Sautéed broccoli with Garlic & Chilli Oil

Ingredients

400g broccoli

½ tsp  salt

1 tsp vegetable oil

½ lemon juiced

For the Infused Oil

1 clove of garlic, peeled

½ tsp chilli flakes

2 Tbsp olive oil

Juice of half a lemon

To serve

½ cucumber, shaved

Feta cheese, crumbled

Pomegranate seeds

Method

1. Blanch the broccoli for 1 minute in a large pot of salted boiling water. 
2. Remove from the boiling water and allow to dry on a plate with a paper towel
3. Make the infused oil by heating the olive oil in a pan and adding the garlic clove. 
4. Gently swirl the garlic around in the oil for 2-3 minutes, then add the chilli flakes and mix.
5. Sauté the broccoli in another hot pan with a teaspoon of olive oil.
6. Cook for about 1-2 minutes or until very hot.
7. Once the broccoli is hot, add the infused oil and turn off the heat. 
8. Season with salt and lemon juice and toss to mix well. 
9. Serve on a bed of shaved cucumber, topped with crumbled feta and pomegranate seeds.

Shazia Festive Recipe

Serves 4 as a main

Spiced Middle Eastern broccoli & Chickpea Pilaf with Pomegranate Molasses

Ingredients

For the broccoli

400g broccoli

2 Tbsp olive oil

 1 tsp ground cumin

 ½ tsp smoked paprika

 ¼ tsp ground cinnamon

Sea salt & pepper, to taste

For the pilaf

2 Tbsp olive oil or butter

1 onion, finely chopped

2 garlic cloves, minced

1 tsp ground cumin

½ tsp ground coriander

1 cup basmati rice, rinsed

2 cups vegetable stock

1 x 400g tin chickpeas, drained & rinsed

¼ cup raisins or sultanas

Salt & pepper, to taste

For garnish

2 Tbsp pomegranate molasses

½ cup pomegranate seeds

¼ cup toasted almonds or pistachios

Fresh parsley or coriander leaves

Method

1. Cook the pilaf – Heat olive oil/butter in a saucepan over medium heat. Add onion and cook until soft and golden (5–6 mins). Stir in garlic, cumin, and coriander for 30 seconds. Add rice, chickpeas, raisins, and stock. Bring to a boil, then reduce heat, cover, and cook for 12–15 minutes until rice is tender. Fluff with a fork and season to taste. 
2. Prepare the broccoli – While pilaf cooks, toss tenderstem with olive oil, cumin, paprika, cinnamon, salt, and pepper. Char-grill on a hot grill pan or roast at 220°C for 8–10 minutes until slightly charred but still vibrant green.
3. Assemble the main – Spread the pilaf onto a serving platter. Arrange the charred broccoli on top. 
4. Garnish – Drizzle generously with pomegranate molasses, scatter with pomegranate seeds and toasted nuts, then finish with fresh parsley or coriander.