With St. Patrick’s day coming up, it is a great time to explore green foods. These foods are packed with a wide variety of vitamins and minerals. As part of daily eating habits, green foods support overall health and well-being.
Vitamins and minerals found in green foods:
- Potassium: helps regulate blood pressure and reduces risk of hypertension.
- Calcium: helps build and maintain strong bones.
- Iron: helps prevent against anemia.
- Vitamin K: helps prevent blood clotting and maintaining a healthy heart.
- Vitamin A: supports vision and immune health.
- Vitamin C: helps with wound healing, eye and skin health, and immune support.
- Folate (Vitamin B9): helps cell function and tissue growth.
It may be easier and tastier than you think to add green foods into your diet.
Here are some ideas:
- Cucumbers, celery, and/or green bell peppers with hummus or veggie dip.
- Granny smith apples with peanut butter.
- Celery sticks with peanut butter and chocolate chips.
- Adding spinach into a smoothie or protein shake.
- Chips with guacamole.
Information gathered and adapted from:
https://www.healthline.com/nutrition/leafy-green-vegetables
Roasted Broccoli Recipe
Ingredients
2 pounds broccoli
2 garlic cloves, peeled and thinly sliced
3 Tbsp olive oil
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 tsp grated lemon zest
1 Tbsp freshly squeezed lemon juice
2-3 Tablespoons pine nuts, toasted
3 Tbsp freshly grated parmesan cheese
1 tsp dried basil or 1 Tbsp julienned fresh basil leaves (about 6 leaves)
Directions
- Preheat the oven to 425 degrees F.
- Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, or remove florets from the bag. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 4 cups of florets.
- Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 2 tablespoons olive oil. Sprinkle with the kosher salt and pepper.
- Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.
- Meanwhile, put one tablespoon olive oil and the remaining ingredients into a serving bowl.
- Remove the broccoli from the oven when ready and immediately add it to the serving bowl and toss with the ingredients. Serve hot.
Recipe makes: 4-6 servings
Nutrition Information:
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Recipe adapted from:
