Go for a healthy green for St. Paddy’s Day

Published 7:01 am Sunday, March 15, 2015

In this day and age more and more people are interested in healthy eating, and are asking nutrition professionals which foods to start implementing in their diets.

One common tip we often hear is how important it is to consume a variety of color with meals and snacks — especially in regard to fruits and vegetables.  With a colorful holiday right around the corner, what perfect timing to “Go Green” this March.

During St. Patrick’s Day, the typical green foods that get the most attention nutrition-wise include those in the leafy green family — for example, spinach, kale, collard and mustard greens, etc.

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While it is true that dark, leafy green vegetables pack a nutrition punch, there are many other green vegetables (and fruits) to try this St. Patrick’s Day.  Below are just a few green produce items to try all month long.


One medium kiwi provides about 60 calories, 100 percent of daily vitamin C needs and more potassium than half a banana.  Kiwis also make a smart snack choice — just cut, scoop and eat.


Avocados contain monounsaturated fat, a good heart-healthy fat. This fruit is ready to eat when slightly soft, and can be added to dishes for its fresh and creamy flavor. Add to your favorite entrées, use as a substitute for your favorite condiment or even add to smoothies.

 Green bell peppers

One pepper has only 30 calories, and delivers a day’s worth of Vitamin C, supporting healthy immune function.  Peppers are great sautéed in entrée dishes, or make a delicious crunchy snack with a dip.


One cup of broccoli provides an excellent source of Vitamin K, supporting bone health.  Broccoli also contains as much Vitamin C as an orange, and is a good source of fiber to help with weight control and healthy digestion.  Besides being eaten raw or cooked, broccoli can be added to soups, stews and casseroles for a health kick.


This nutrient-dense vegetable contains folic acid, helping the body make healthy new cells and prevent birth defects during pregnancy. Need new ideas for asparagus recipes? Try roasted asparagus salad with citrus dressing.


This unfamiliar vegetable is a member of the cabbage family.  It has a sweet, juicy texture that tastes similar to broccoli stems.  Enjoy raw, roasted, steamed or add to a favorite soup.


Cucumber is best eaten raw or barely cooked, leaving the skin on for added fiber benefits.  Store up to one week in refrigerator; use leftover cucumber for a personal spa day.

 Mighties Kiwi  Avocado Smoothie

Serves 4

Mighties Kiwi  Avocado Smoothie

Mighties Kiwi
Avocado Smoothie

All you need

•1 ripe avocado, peeled, pitted and chopped

•½ cup packed spinach

•1 cup coconut milk

•2 cups peach juice

•2 tbsp honey

•1 tsp grated fresh ginger

•5 ice cubes

•3 Mighties Kiwi, peeled and roughly chopped

All you do

1. Add avocado, spinach, coconut milk, peach juice, honey, ginger and ice to blender.  Puree until smooth.

2. Add kiwi and pulse just until blended. Divide among 4 glasses.

Source: www.mightieskiwi.com/recipes