Today, more and more people are interested in healthy eating and are asking nutrition professionals which foods to start implementing in their diets. One common tip we often hear is how important it is to consume a variety of color with meals and snacks – especially in regard to fruits and vegetables. With a colorful holiday right around the corner, what perfect timing to “Go Green” this March!
During St. Patrick’s Day, the typical green foods that get the most attention nutrition-wise include those in the leafy green family, for example, spinach, kale, collard and mustard greens, etc. While it is true that dark, leafy green vegetables pack a nutrition punch, there are many other green vegetables (and fruits) to try this St. Patrick’s Day. Below are just a few green produce items to try all month long.
KIWI
One medium kiwi provides about 60 calories, 100% of daily vitamin C needs and more potassium than half a banana. Kiwis also make a smart snack choice – just cut, scoop and eat.
AVOCADOS
Avocados contain monounsaturated fat, a good heart-healthy fat. This fruit is ready to eat when slightly soft and can be added to dishes for its fresh and creamy flavor. Add to your favorite entrees, use as a substitute for your favorite condiment or add to smoothies.
GREEN BELL PEPPERS
One pepper has only 30 calories and delivers a day’s worth of vitamin C, supporting healthy immune function. Peppers are great sautéed in entrée dishes or make a delicious crunchy snack with a dip.
BROCCOLI
One cup of broccoli provides an excellent source of vitamin K, supporting bone health. Broccoli also contains as much vitamin C as an orange and is a good source of fiber to help with weight control and healthy digestion. Besides being eaten raw or cooked, broccoli can be added to soups, stews and casseroles for a health kick.
ASPARAGUS
This nutrient-dense vegetable contains folic acid, helping the body make healthy new cells and prevent birth defects during pregnancy. Need new ideas for asparagus recipes? Try Roasted Asparagus Salad with Citrus Dressing.
KOHLRABI
This unfamiliar vegetable is a member of the cabbage family. It has a sweet, juicy texture that tastes similar to broccoli stems. Enjoy raw, roasted or steamed or add to a favorite soup.
CUCUMBER
Cucumber is best eaten raw or barely cooked, leaving the skin on for added fiber benefits. Store up to one week in refrigerator; use leftover cucumber for a personal spa day.
Mighties Kiwi Avocado Smoothie
Serves 4 (1 1/8 cup each).
All you need:
- 1 ripe avocado, peeled, pitted and chopped
- 1/2 cup packed spinach
- 1 cup coconut milk
- 2 cups peach juice
- 2 tbsp honey
- 1 tsp grated fresh ginger
- 5 ice cubes
- 3 Mighties kiwi, peeled and roughly chopped
All you do:
- Add avocado, spinach, coconut milk, peach juice, honey, ginger and ice to blender. Puree until smooth.
- Add kiwi and pulse just until blended. Divide among 4 glasses.
Nutrition per serving: 204 calories, 6.5g fat, 0mg cholesterol, 21mg sodium, 36g carbohydrate, 4.5g fiber, 21.5g sugar, 2.5g protein.
Source: www.mightieskiwi.com/recipes
Roasted Asparagus Salad with Citrus Dressing
Serves 6.
All you need:
- 2 pounds asparagus (about 2 bunches), trimmed
- 1 pint tiny cherry or pear tomatoes, red or mixed colors
- 1 tbsp Hy-Vee Select extra-virgin olive oil
- 3/4 tsp salt, divided
- Freshly ground pepper to taste
- 1 tbsp fresh lemon juice
- 1 tbsp fresh orange juice
- 1 tbsp Hy-Vee honey
- 1/2 tsp Hy-Vee Dijon mustard
- 2 bunches watercress, tough stems removed (about 4 cups lightly packed)
- 2 tbsp finely chopped fresh dill
All you do:
- Preheat oven to 450 degrees.
- Toss asparagus and tomatoes with oil. Spread in a heavy roasting pan or rimmed baking sheet. Sprinkle with 1/2 teaspoon salt and pepper. Roast until the asparagus is crisp-tender and the tomatoes are warmed and slightly crinkled, about 15 minutes. Set aside until ready to serve.
- Whisk lemon juice, orange juice, honey, mustard and remaining 1/4 teaspoon salt in a medium bowl until blended. Reserve half of the dressing in a small bowl.
- Add watercress to the medium bowl; toss to coat. Spread on a platter. Arrange the roasted asparagus on the watercress and top with tomatoes. Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill. Serve warm or at room temperature.
Nutrition facts per serving: 61 calories, 3g fat, 0g saturated fat, 0mg cholesterol, 319mg sodium, 9g carbohydrate, 2g fiber, 3g protein.
Daily values: 40% vitamin A, 40% vitamin C.
Source: adapted from Eating Well, Inc.
This information is not intended as medical advice. Please consult a medical professional for individual advice.
