Bring some GREEN into your life…

March 16, 2009

green_vegetables_food_tf01995166171109_stdGreen is the color associated with St. Patrick’s Day, but also it’s the color of some of the most nutritious foods on the planet….Spinach, kale, collard greens, turnip greens, salad greens, broccoli, asparagus, green peppers, bok choy, avocado, and others.

These vegetables are rich sources of vitamins K, C, A, and many of the B vitamins; minerals, such as iron, calcium, potassium, and magnesium. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which are potent antioxidants that can neutralize free radical damage that can lead to premature aging and disease.

Green vegetables are low in fat and calories and a good source of fiber, which means you can’t go wrong by eating as much as you want (unless indicated by your doctor)!

Here are a few simple ways to bring more green into your life:

1. Use premixed, bagged salads made of the dark green leaves. Have a salad (with low fat dressing or olive saladgreensoil), with a cup of soup or a sandwich, or as a side dish or as a main entrée with lean protein.

2. Add a pile of leafy greens or green peppers or avocado to your sandwich.

3. Add chopped green vegetables to soup.

4. Add chopped spinach into pasta sauce.

5. Steam up some broccoli or asparagus and serve with dinner.broccoli

6. Keep cut up green peppers or broccoli for a quick snack with some hummus or other low fat dip.

7. Make a stir-fry with beef, chicken, or tofu using bok choy

8. Stir raw or lightly cooked greens into omelets.

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