Not only is St. Patrick’s Day a great reminder to wear green, it’s also a great reminder to eat green. After all, is cabbage part of the iconic meal of the day with corned beef or ham? Green foods like this Irish specialty have a lot going for them in the nutrition department. The best. they tend to be low in calories and, according to research, can help you prevent heart disease and cancer.
Ready for some green bush? Here are 10 green foods that should be on your plate, along with some delicious ways to enjoy them Nutrisystem.
1. Broccoli
A half-cup serving of broccoli is just 15 calories, which means you can have seconds and even sprinkle some parmesan on top without breaking the calorie bank. It is also one of a number of green vegetables that contain calcium, which helps you build and maintain strong bones. Countless studies have been published linking broccoli and some of its plant chemicals to cancer prevention.
Before cooking your broccoli to cook, Check out these delicious broccoli recipes that will surely change the way you think about this bountiful vegetable.
2. Kale
Over the past few years, this leafy green has gone from salad garnish to nutritional star thanks to its versatility and combination of nutrients. Cabbage provides vitamins A, C, and K, as well as folate. It’s also a plant-based source of alpha-linolenic acid, an omega-3 fatty acid found primarily in fish that’s good for your heart. Like other leafy greens, kale gets its color from several plant pigments that have been shown to promote eye health. Did we say versatile? Cabbage can green a smoothiefill in a soup and: make a great alternative to fatty chips.
3. A thousand
Even the simplest vegetables contain important nutrients. Lettuce has vitamins K, A, folic acid and even some calcium, which is very important for aging bones. If your weight is an issue, lettuce, from butter to romaine, is so low in calories you can fill up and still feel virtuous. Like other leafy greens, carrots contain phytochemicals that can help protect your eye health.
We love using lettuce as a wrap or stuffed bun spicy buffalo chicken or even turkey or ham. Of course, it’s also a staple as a base for a salad like this one Asian sesame salad.
How to eat more leafy greens
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4. Celery
There is a chemical in celery that can freeze your arteries, making the artery walls more pliable, allowing blood to flow. How cool is that? This lowers your blood pressure, which has a big effect on vegetables, which can often be seen on the plate next to ranch.
It is high in potassium and helps raise blood pressure. According to the Cleveland Clinic, eating just four stalks or one cup of chopped celery is all you need to reap the heart-healthy benefits. As if you needed any more reasons to believe that celery is a great snack, you know it’s also low in calories.
Get your daily dose of delicious soup like this Instant Pot Beef Stew. You can also enjoy it as a healthy snack in its form Buffalo Chicken Celery Sticks.
5. Kiwi
This unassuming little fruit (actually a berry) is a gorgeous green inside. Kiwifruit is full of antioxidants and rich in both vitamin C and A. Most importantly, studies by the US Department of Agriculture (USDA) have shown that antioxidants in kiwifruit are more “bioavailable,” meaning they are easier for your body to use.
When the USDA Human Nutrition Research Center gave study participants a variety of fruits and ended up analyzing their blood, kiwifruit, grapes, and wild blueberries topped the list for their antioxidant power. There’s even some evidence that they can help you sleep, too.
Kiwifruit are insanely delicious to eat (don’t peel, just cut in half and mash), but they’re just as great in a drink. Try protein-packed Kiwi Vanilla Smoothie or refresher Kiwi Strawberry Slushie have some today. If you prefer to eat your fruit, cook this Strawberry Kiwi Fruit Leather!
6. Green pepper
This humble salad topping and stir-fry contains a compound called luteolin, which has anti-inflammatory properties, according to research from the USDA’s Agricultural Research Service. The power of this green food is especially great for protecting against arthritis or heart disease, as inflammation, the body’s immune system’s ongoing activity, plays a role in both.
In addition to being extremely low in calories (30 calories in a whole cup, sliced), the serving actually provides 100 percent of your recommended daily value of vitamin C, 11 percent of vitamin A, and 15 milligrams of calcium. We use green bell pepper as a dish Healthy Shamrock Recipe for St. Patrick’s Day!
7. Asparagus
Like the robin, the asparagus is a harbinger of spring. It contains high amounts of folic acid, which according to the American Institute for Cancer Research can help protect you from pancreatic cancer. There are only about 25 calories in one serving of five extra-large spears (save the butter).
This supplies two grams of fiber, more than 240 mg of potassium and about seven to eight percent of your daily vitamin C requirement. It is also rich in glutathione, which helps the body rid itself of toxins and pollutants. It also helps keep vitamins C and E in their active state. Don’t boil the life out of your asparagus.
Roasting brings out its natural sweetness. You can also cook Air Fryer Asparagus if you’re in a pinch.
8. Green tea
Drink and stay thin? A meta-analysis of research on the association between 2009 green tea and weight lossis published International Journal of Obesity, found that plant chemicals called catechins, along with the caffeine in green tea, can help you lose weight and keep it off. While green tea may not contain enough of this power to make you abandon your other weight loss efforts, it may be just the thing to replace that late-afternoon snack at the vending machine. A hint of caffeine can give you the energy you need to get through the rest of the day.
Make a sweet and delicious drink with it using green tea Berry Hibiscus green tea with coconut milk. Matcha, a powder made from green tea leaves, is also a delicious and colorful ingredient in many recipes, such as: Matcha Blueberry Muffins.
9. Edamame
Think of edamame as baby soybeans, picked before the beans have had a chance to harden. This makes them the perfect melt-in-your-mouth snack. Like soybeans, edamame contains plant chemicals that have been linked to lower rates of certain types of cancer and may support your cardiovascular system when replacing foods high in saturated fat.
They’re also high in protein, so your snack will be filling. Try making them as a delicious dip Edamame Hummus. You can even use them as a main ingredient in your next main dish with our delicious recipe Edamame Quinoa Burgers.
10. Cabbage
Part of the cruciferous family and known for its anti-cancer properties, this vegetable has been a staple of Irish cooking since the 17th century.th century, according to the article A modern farmer magazine. One-half cup provides 45 percent of your daily vitamin C needs and two percent of calcium. And it’s only 20 calories!
Use kale as a healthy base salty or stir-fry. You can also try cooking Grilled Cabbage Steaks at your next cookout. Stuffed cabbage is a classic main dish packed with flavor and healthy ingredients. Finally, don’t forget the St. Patrick’s Day tradition of corned beef and cabbage. Perform classic soupor try one of our creative options eg Corned Beef and Cabbage Eggs or Quesadillas.