Next week is St. Patty’s Day, and what better time to celebrate all foods green?
Here are my lucky 13 list of green foods you should add to your cooking and dining repertoire.
Asparagus. Asparagus is awesome. It’s high in fiber, low in calories, and super high in essential vitamins, minerals, and antioxidants. I used to dislike the veggie, until I leaned new ways to prepare it. Check out my blog post on asparagus to get the scoop on quick cooking methods, yummy recipes, fighting bloat, and the truth about smelly pee.
Pistachios. These nuts must may help you crack the code to better health! They are impressive in their nutrient profile, packed with B vitamins, trace minerals, fiber, protein, healthy fats, and inflammation-busting antioxidants. Learn more about pistachio nutrition here!
Avocados. Avocados are a superb source of monounsaturated fatty acids, and they’re a pretty amazing ingredient in everything from salad to dessert. Get avocado facts, tips, and recipes here.
Parsley. All green herbs are healthful, but I like parsley for its mild flavor and versatility in recipes. One favorite is tabouli, a cracked wheat and parsley salad that is the perfect starter or light lunch. Scoop it up with celery or big lettuce leaves, squeeze on extra lemon, and enjoy. (Avoiding wheat? Try it with quinoa instead!)
Kale. Of course kale, a dietitian fave, makes it to the list! Kale is far less bitter than other leafy greens, can be eaten raw (especially after massaged with a bit of olive oil), sautéed, or even baked into crispy chips. Read more in my post Crush it with Kale.
Kiwis. With the kiwi’s bright green flesh and delicious sweetness is a surprisingly high amount of fiber and vitamin C, not to mention a slew of antioxidants that support the immune system. An enzyme in kiwis, actinidin, may help aid digestion.
Okra. This veggie doesn’t get the accolades it deserves, maybe because it’s traditionally deep fried in the US. But okra is wonderful sautéed, roasted, and especially good in curries and tagines. If the slime bums you out, check out these recipes and tips to prevent the slime! Okra is prized for its high vitamin C, potassium, folic acid, and fiber content, which may assist with blood sugar control, heart health, and cancer prevention.
Edamame. Simply young shelled soybeans, edamame is a good source of hard-to-get omega 3 fatty acids and packed with vitamins, minerals, and fiber. A 1/2 cup serving has more protein than a 4-ounce piece of chicken. I love using edamame for green hummus.
Green Tea. Green tea is prized for its health-supporting bioactive compounds. Regular green tea drinkers may have a lower risk of heart attack and stroke than non green tea drinkers. Why not make it part of your daily routine?
Beet Greens. These deserve special mention because those beet lovers who discard them are missing out on a ton of vitamin K, a significant dose of iron, and delicious flavor! Next time you buy beets, eat both sides of the plant… sauté the greens in a bit of olive oil, garlic, and finish with a squeeze of lemon.
Celery. Not just a “diet food,” celery is prized for more than just its extremely low calorie content (some argue that it takes more energy to chew and digest celery than the calories it contains, making it a “negative calorie” food!) Celery is a satisfying, crunchy delivery system for hummus or peanut butter for a mid day snack, and happens to be a great source of fiber as well as antioxidants like flavonoids, which protect against cancer.
Seaweed. Common in many Asian cuisines, seaweed is available in dozens of varieties. It is a very good source of iodine, needed for healthy thyroid function, as well as iron. Enjoy nori sheets (used to make sushi rolls), wakame (a popular Japanese salad), and of course dried seaweed snacks, readily available at large grocery stores and online. Visit this site for more about seaweed and how to cook with it!
Jackfruit. The new “meat” for plant forward cooking, jackfruit is a starchy fruit native to Southeast Asia. Read more about jackfruit (and my favorite recipe) here! Jackfruits can grow to over 100 pounds, but don’t worry, because you can get jackfruit in the can for about $2 at most large grocery stores and Asian markets. Wondering how to use it? It’s so easy, you won’t believe it! Start here.
