In the spirit of St. Patrick’s Day, we’re going to help you “green” up your plate! March is also National Nutrition month, so here are a few healthy, delicious green foods that you can incorporate into your dishes and meals.
Kale: Kale is a member of the cabbage family. Kale tastes great in salads and could be added to vegetable or bean soups. It is an excellent source of vitamin A and vitamin C and a good source of calcium and potassium. Try making a Massaged Kale Salad for lunch or as a healthy appetizer.
Asparagus: Asparagus is a springtime favorite!It is high in folate, a B vitamin which helps the body make healthy new cells. Asparagus can make a delicious side dish, whether grilled, baked, or steamed. Try this Healthy Roasted Asparagus Recipe.
Avocados: Avocados are packed with many nutrients. They are good sources of folate, fiber, potassium, vitamin E, and iron. These fruits are also a source of monounsaturated fat, which is a fatty acid that helps lower LDL (bad cholesterol) and raise HDL (good cholesterol). Although best known for being the main ingredient in guacamole, they can also be used in other recipes—avocado works well in salads and can be spread on toast in place of butter or jam.
Kiwi: Kiwi is an excellent source of vitamin C, a powerful antioxidant. Antioxidants help protect cells from damage that can increase your risk of certain diseases, such as cancer. Kiwi makes a delicious snack on its own. Cut it in half and enjoy this sweet treat with a spoon!
Arugula: Arugula, a peppery green, is an excellent source of vitamins A and C. It is also a good source of folate and calcium. Arugula works well in hot and cold dishes. It can make a delicious base for salads and it can even be thrown into pasta dishes to make your portion size bigger without adding many calories. Try making this Balsamic Strawberries with Arugulasalad. Arugula also works really well in this Pappardelle with Roasted Winter Squash, Arugula, and Pine Nuts dish.
Have you tried all of the green foods listed above? Make a goal to try one new healthy green food this month!
If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more ideas of healthy green foods to try.
Have a question for a Health Advocate? Email firstname.lastname@example.org, and your question may be the topic of an upcoming “Ask a Health Advocate” column!