Show Us Your Green!

Author: Rosetta Danigole, University Medical Center Lead Clinical Dietitian, Nutritional Services

Green is everyone’s favorite color on St. Patrick’s Day. If you’re looking to liven up your party or dinner table, you’re in luck. Nature has a bounty of options that don’t require food coloring.

Here are a few St. Paddy’s favorites from the University Medical Center Nutrition team:

Brussels sprouts – These are packed with vitamins A and C as well as birth-defect fighting folate and blood pressure-balancing potassium. Not into Brussels sprouts or kale? Consider such other cruciferous veggies as broccoli, arugula, and bok choy.

Kale – A member of the powerhouse family of greens known as cruciferous veggies (a fancy word for the cabbage family), kale has bone-boosting vitamin K, vision- and immune-boosting vitamin A, and even anti-inflammatory omega-3 fatty acids.

Asparagus – This springtime vegetable is rich in vitamins K, C, A, and folate. It also has a number of anti-inflammatory nutrients. Asparagus is also famous for a healthy dose of inulin — a “prebiotic” that promotes digestive health.

Edamame – These soybeans are a longtime Japanese diet staple. A complete plant-based protein, edamame is a good protein source for vegetarian and vegan diets. When eaten in place of fatty meat, soy may lower cholesterol by reducing saturated fat intake

Green Beans – Also called string beans, green beans are a common side dish in Southern cooking. They’re loaded with fiber, which can help lower cholesterol and stabilize blood sugar, making them an excellent choice for people with diabetes.

Try these healthful green recipes:

Luck of the Irish Green Smoothie

This smoothie is full of iron, potassium, and vitamins and taste like a yummy treat.

Ingredients:

1 cup fresh spinach

1 cup almond milk/coconut milk- low sugar

½ cup pineapple

½ cup mango- optional

1 banana

Instructions:

1. Tightly pack spinach in a measuring cup.
2. Add spinach to the blender with a milk alternative. Blend together until all chunks are gone.
3. Add pineapple, mango, and banana.
4. Blend all ingredients together until smooth and creamy.
5. Serve cold with ice if desired.

Calories: 202

Sodium: 30 milligrams (very low)

Carbohydrate: 51 grams—all from natural sources—fruits and vegetables

Fiber: 6 grams

Protein: 3 grams

Collard Greens

Collard greens not only taste good, but they also supply a good dose of fiber, calcium, protein, and iron. To keep this Southern staple healthy, keep the sodium low and skip the meat.

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Number of Servings: 8
Serving Size: 1 cup

Ingredients:

4 lb collard greens

3 cups low fat, low sodium chicken broth

2 chopped onions

3 garlic cloves, crushed

1 tsp crushed red pepper flakes

1 tsp pepper

Instructions:

1. Wash and cut the collard greens and place them in a large stockpot. Add the remaining ingredients and enough water to cover.
2. Cook until tender, stirring occasionally, about 3 1/2 hours. The flavors will blend even more if you let the greens sit for a bit after cooking.