3 alternate green foods for St. Patrick’s Day

Green foods: Brussels Sprouts, Kale, Kiwi

Corned beef and cabbage may be the traditional fare for St. Patrick’s Day, but if you are looking for alternative green foods that are lower in salt and fat, yet remain a festive addition to your celebratory meal, here are a few options to explore:

Kale

Kale is naturally green, high in fiber, calcium, iron, vitamin A and vitamin K.  These nutrients are active components of building healthy bones and helping your blood clot appropriately.

Try Kale chips for a side dish or appetizer.

Ingredients:  Kale, olive oil, salt and pepper

Directions: Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.


Brussels Sprouts

Brussels sprouts are packed with fiber and vitamin B6.  Vitamin B6 helps increase energy throughout your busy day.

Try roasting Brussels sprouts for a flavorful dish.

Ingredients: 1-1.5 pounds of Brussels sprouts, olive oil, garlic powder, salt and pepper to taste

Directions:  Preheat oven to 400 degrees F (205 degrees C). Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, and place on center of the oven rack. Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with kosher salt, if necessary. Serve immediately.


Kiwi

Kiwi is a juicy green fruit that is rich in vitamin C and other antioxidants that are protective of the eyes.

Try kiwi sliced with strawberries for a little fruit salad or mixed in a fruit smoothie. You can add kale or spinach to keep your smoothie green in color for a festive St Patrick’s Day breakfast.

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By: Nicole Hahn, MS, RDN, CNSC, Clinical Nutrition Senior Manager at Banner Boswell Medical Center.
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