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Eat Green for St. Patrick’s Day

There are so many green vegetables to choose from for your St. Patrick’s Day eating pleasure. Here are 8 options to stay lean and green! One is a super heart healthy fat and the rest are some of the healthiest green veggies you can eat.

Microgreens: Microgreens are early grown vegetables that were harvested within 1 to 2 weeks of planting and have roughly 1 to 3 inches of growth. While containing various flavors and texture respectively to their species, microgreens also have up to six times more of vitamins, antioxidant and minerals compared to their mature counter parts. Can be used in salads, soups, sandwiches, or anywhere your normal greens can go.

Brussel Sprouts: The tiny baby-like cabbage is just as cute as its beneficial value. Brussel sprout are full of vitamin C and K, along with folate, manganese, B6, omega 3 and others dietary minerals. It’s good for the heart, colon cancer, diabetes and boosting immunity. Like any of its cabbage family, brussels works wonder with aiding to weight loss, and they are easy to prepare- great in salads, soups, stir fry, and roasted.

Broccoli: Rather than a leaf, broccoli looks more like a flower in its raw form or a tree stalk when cut apart. Broccoli and Brussels both stem from the cruciferous vegetable family and share a lot of the same immune boosting properties. Broccoli is also high in fiber, which helps with digestion, lowering blood sugar, and curbing overeating.

Avocado: Whether it’s thrown in a salad, or spread onto a veggie sandwich, it’s hard to get enough of avocado in your life. In addition to being downright delicious, this buttery fruit is filled with nutrient-rich properties. While many fruits are made of mainly carbohydrates, avocados are the only fruit that provides a substantial amount of healthy fatty acids. Avocados also contain approximately 20 different vitamins and minerals, including pantothenic acid, potassium, dietary fiber, and vitamins K, B6, E, and C.

Artichoke: One of the top veggies for combating free radicals with antioxidants, defying aging, decreasing breast cancer and detoxing human bodies and systems.  It’s also a good source of iron, fiber, and tons of vitamins. Artichoke are widely available at most grocery stores fresh, frozen or jarred- pickled or packed in water. You may also find their dehydrated form, which often used for tea and infusion. Artichoke’s heart can be steamed, boiled, baked, or stir fried.

Kale: A low calorie vegetable that contains more iron than beef, more omega 3 than oil and more calcium than milk, kale is the number 1 trend on any super green foods list. Just like any super green leafy, kale has load of fiber, antioxidant, anti-inflammation and vitamins of all sort.

Edamame: A great source of protein, iron, calcium and vitamin C, this young version of soy bean is the perfect addition to your vegetarian meal or plant-based diet. 

Asparagus: Great green tasting asparagus is just as versatile as any spring veggies out there. They can be baked, roasted, added to soup, salad, or casserole. Asparagus is packed with nutritious value, including vitamin A, C, E and K along with fiber, folate and chromium – which help to keep blood sugar in place.

There are many ways to cook or serve your green vegetables so that they taste delicious. But using healthy cooking method is of most important to preserve all the value nutrient. Quick cooking in a stir fry, roasting (using my favorite appliance the air fryer), or eaten raw are the best ways. If cooking in a soup- don’t over cook the vegetables. I like to add most of my vegetables towards the end of the cooking- so that they are just warmed through.

Happy St Patrick’s Day!

 

XOXO, Deb Garner

Kaia FIT Carson, Minden & South Reno

 

 

 

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