St. Patrick’s Day is right around the corner, so it is time to think green. Green doesn’t just belong in your wardrobe, but in your kitchen. There are several nutritional benefits to adding green produce into your daily diet. I challenge you to include more green produce into your diet in the month of March and continue throughout the year. You will benefit from eating all colors of produce, but in March I specifically wanted to highlight the benefit of green fruits and vegetables.
Green fruits and vegetables are loaded with nutrients such as vitamins A, C, E and K. They also often include fiber, folate and potassium. Dark leafy green such as mustard greens, spinach and kale support good eye health and could reduce the risk of heart disease and high blood pressure. Cruciferous vegetables such as broccoli, Brussel sprouts and cabbage may help lower cancer risk. Don’t forget about including green herbs such as basil and cilantro which have anti-inflammatory benefits.
Most think salads are the only way to include green produce into your diet. There are many ways you can add green to your plate, so here are a few non-salad ideas to try. Add dark leafy greens, green beans, zucchini, or peas to a pot of homemade soup. Include green peppers, leafy greens or sprouts to your next wrap or sandwich. Steam fresh or frozen broccoli to add to your leftover Chinese. Enjoy an omelet loaded with vegetables such as spinach, peppers or broccoli. Sneak leafy greens such as spinach or kale into your fruit smoothie. Try out brussel sprouts in your air fryer. Use mashed avocado in place of mayo in chicken or tuna salad or as a spread on a sandwich. Roast or grill asparagus for a simple but delicious side.
Celebrate St. Patrick’s Day by eating green with one of these nutritious recipes. Want more dietitian-approved and delicious recipes? Check out our Be Well Bites videos that are posted to the Windom Area Health Facebook page the first Wednesday of every month or CLICK HERE and scroll to the bottom of the page!
Avocado Chicken Salad
Ingredients:
- 3 cups shredded or diced chicken
- 1 ripe avocado, mashed
- 3-4 Tbsp plain Greek yogurt
- 1 Tbsp lime juice
- 2 Tbsp diced onion
- ¾ tsp black pepper
- ½ tsp garlic powder
- 2 Tbsp cilantro, chopped
Directions:
- Stir together shredded chicken, avocado, and yogurt. Add diced onion, pepper, garlic powder and cilantro. Stir to combine.
- Serve on whole wheat bread, tortilla, pita, or other bread of choice. Enjoy!
Tropical Green Smoothie
Ingredients:
- ½ cup pineapple
- ½ ripe banana
- 1 ½ cup spinach
- 1 cup liquid of choice
Directions:
- Add all ingredients to blender and blend until smooth.
- If having as a meal, add protein powder or Greek yogurt to help fill you up.
Homemade Pesto
Ingredients:
- 3 cups fresh basil
- 1tbsp minced garlic
- ¾ cup parmesan cheese
- ½ cup olive oil
- ¼ cup pine nuts
Directions:
- Combine all ingredients together in a food processor or blender. Blend into a smooth paste.
- Enjoy with pasta, soup, roasted vegetables, or meat of choice.
By Abby Kipfer, Registered Dietitian