Eat Your Greens!

14 03 2014

St. Patrick’s Day is traditionally celebrated with the color green. How lucky we are that there are so many green foods that can take center stage

Cathy Shaw

Cathy Shaw

for this holiday! There are countless ways to add green foods to your plate, so check out these tasty tips!

• Add a strawberry and spinach salad to your dinner meal
• Add chopped green peppers to your scrambled eggs
• Add sliced zucchini or cucumber to your sandwich
• Add jalapeno peppers to your wrap (and use a spinach wrap!)
• Add avocado to your salad
• Sauté sliced cabbage in olive oil and garlic as a side dish
• Sauté chopped kale and add to a pasta or bean dish
• Add spinach, kale, collard greens, broccoli or green beans to soups

Green foods are rich in vitamins and minerals such as vitamin K, vitamin A, iron and calcium. They are a great way to add power packed nutrition to your meals and snacks without breaking your calorie bank. Remember that many of these foods come fresh and frozen which makes them easy and convenient to serve in a variety of ways.

So this St. Patty’s Day, don’t forget to eat your greens! Check out these great recipes, and stock up on your favorite ingredients this weekend….

Sausage and Vegetable Skillet Dinner:—vegetable-skillet-dinner (Try this with turkey Kielbasa instead of the Italian chicken sausage for a different twist)

Simple Spaghetti with Kale, Lemon and Garlic: Nutrition information: 498 cal, 44g carb, 32g fat, 12g pro, 108mg sodium (to reduce calories and fat, decrease EVOO to 1 Tbsp to provide 378 cal and 18g fat in the dish)

Greens and Beans
Serves 4
Prep time: 10 minutes
Cook time: 15 minutes

1Tbsp Olive Oil
1 red or green bell pepper, chopped
3 cloves of garlic, minced
2 15oz cans of great northern beans (or any white bean), reduced sodium, rinsed and drained
1 pkg frozen chopped spinach, thawed and drained
1 can (15 ½ oz) reduced sodium (or low sodium) chicken or vegetable broth
2 Tbsp grated parmesan cheese
Cracked black pepper

Heat oil on medium high in a large skillet. Add red/green pepper and garlic; cook for about 4 minutes, stirring occasionally. Mix in the canned beans and broth; bring to a boil. Cook, uncovered, for 3-4 minutes or until most of the liquid has evaporated. Put in bowls and top each portion with cheese and black pepper.

Great served with whole grain baguette or cornbread.

Nutrition information per serving: 268 calories, 39g carbohydrate, 4g fat, 16g protein, 827mg sodium
*You can reduce sodium further by using low sodium broth or by making your own stock





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