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Get Your Greens on St. Patrick’s Day

According to the 2015-2025 dietary guidelines, most people in the United States should consume more fruits and vegetables. The guidelines specifically promote eating more green vegetables, so in honor of St. Patrick’s Day, here are a few secrets for how to incorporate more green fruits and vegetables into your everyday recipes.

Pears

This delicious fruit is packed with nutrients including dietary fiber, minerals, anti-oxidants and essential vitamins. Pears are low in calories, are a good sourced of minerals such as iron, potassium, and B-complex vitamins, and can be served in a multitude of ways. Try crafting the Grilled Cheese and Pear Sandwich to add a little sweet to a classic savory sandwich.

Avocados

This super fruit is not known for its sweetness or crunch, but its smooth and buttery profile. Avocados are rich in dietary fibers, tannins, and they are very rich in potassium, which can help prevent stroke, heart disease and high blood pressure. In recent years the fruit has found its way into smoothies, as a substitute for butter, and as a popular ice cream flavor. Start your morning with avocados with this Avocado Baked Eggs recipe.

Broccoli

Dark, leafy vegetables have great nutritional benefits because they are high in carotenoids, fiber and folate. Broccoli can be prepared either hot or cold, but just raw broccoli is a great source of vitamin C and vitamin A, too. These vitamins help to prevent against the common cold and stroke. Try this Broccoli Cheddar Bites recipe.

Cabbage

Did you know that cabbage is one of the most widely cultivated crops around the world? Fresh cabbage is packed with nutrients and has an even lower fat and calorie count than broccoli. It is also a very good source of vitamin K, which is great for your bone health. Try this delicious Turkey Cabbage Rolls recipe to add a little more green into your St. Patrick’s Day menu!

What are a few of your favorite green foods that you’ll eat for St. Patty’s?

 

References:

http://www.nutrition-and-you.com/pears.html

http://www.nutrition-and-you.com/avocados.html

https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-c-or-ascorbic-acid.html

http://www.nutrition-and-you.com/broccoli.html

http://www.aicr.org/foods-that-fight-cancer/foodsthatfightcancer_leafy_vegetables.html?referrer=https://www.google.com/

http://www.nutrition-and-you.com/cabbage.html

https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-k.html

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