Top 9 Healthy Green Foods for St. Patrick’s Day

In honor of St. Patrick’s Days (and my Irish heritage), I thought it was appropriate to blog about healthy green foods. In the past I’ve blogged about green beer, hangovers, etc. so thought I’d switch things up! I was  at my hairdresser’s home studio last night getting a late cut and mentioned I was going on this topic. She whipped open her refrigerator door and voila … it was full of healthy green foods. Turns out Joanne stocks a bit more food than I do. Read on for my top 10 nutritious green foods. (pic  at the bottom is of Joanne Khan, my hairdresser)

When you think of a healthy green food, I bet spinach and kale come to mind. Yup – but there are quite a few more.

Kale. This nutrition superstar is everywhere! Kale chips, kale salads, kale juice to name a few. It’s an excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium.

Spinach (and other dark green leafy greens). Popeye was no dummy. Spinach is one of the most nutritious vegetables. I love it because it’s so versatile. Add it to omelets, pasta or grain dishes, smoothies, or a side dish. Dark green leafy vegetables are packed with vitamin A, vitamin C and fiber. These greens also contain plant sterols and stanols that absorb cholesterol from food. My favorite way to cook it – just sauté with a little olive oil and lemon. And it takes only 3 minutes to cook.

Asparagus. Ok – so your urine might smell a bit, but the nutritional benefits make it worth it. A serving of asparagus provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin also plays a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. Asparagus is a good source of fiber (3 gm per serving). And it only contains 4 calories per spear! Lastly, could asparagus even be an aphrodisiac?

Avocado … one of my obsessions! My favorite way to eat it is just with lemon and salt. Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 6% folate, 8% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene. It’s also a source of heart healthy monounsaturated fat. For more info on avocados and recipes, check out the Hass Avocado Board

Broccoli. Broccoli is low in calories but packed with nutrients. It’s rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits. It contains phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin. Studies have shown that these compounds may help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers

Green tea. Green tea contains antioxidant polyphenols that have been demonstrated to decrease risk of cancer, including gastric, esophageal , skin and ovarian cancers. It may also help prevent blood clotting, lower cholesterol and lower death rates from heart disease. It may even help ward off colds and flu. Numerous studies have demonstrated the anti-cancer properties of antioxidant polyphenols.  You should drink to this one!

Kiwi. This fuzzy little guy is packed with vitamin C and fiber. Just one kiwi can provide 95 percent of the vitamin C needed in one’s daily diet and 2.5 grams of fiber.

Parsley leaves Who would have thought the parsley you add to your white clam sauce would make the list? Parsley is often added as a garnish. But it is actually packed with nutrients including vitamins A, B, C, and iron, plus appreciable quantities of other vitamins and minerals. Chew a few parsley leaves to sweeten the breath (after eating garlic for instance). Parsley leaves are often included with big meals to help digest the meat. Having garlic and parsley together in a meal is a great combination. You might want to have a few sprigs on hand after your corned beef and green beer meal .. it can help to freshen the beer breath

Cabbage: Although not as dark in color as the other leafy greens, green cabbage is a great source of cancer-fighting compounds and vitamin C.  It’s also low in calories – only 15 calories per ½ cup cooked. It’s a staple for St. Patrick’s Day meals … (your nose can tell if it’s being served for dinner!)

So this St. Patrick’s Day, indulge in a healthy green food … along with your green beer and corned beef!

BTW – if you want a great haircut and/or color at VERY reasonable price and flexible hours, contact Joanne Khan 646-258-1970 and mention City Girl Bites to get $10 off your first appointment! She also does straightening treatments and uses all natural products.  (see pic)