Eat Green this March!

Blog post written by Ashley Clumb, IUPUI Dietetic Intern

March not only includes the greenest day of the year (St. Patrick’s Day), but it is also National Nutrition Month​®! This is the perfect time to try some green foods for better nutrition. Eating “green” doesn’t have to feel like a chore. There are so many ways you can sneak greens into your everyday routine in order to live a healthier life!

Image from www.paulsfruit.com/Blog/Article/89/St.Paddy-s-day-greens

4 Reasons to Eat More Green Vegetables

First, let's take a look at why eating green veggies is important:
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1. Promotes heart health. Some vegetables, such as broccoli, spinach, and asparagus, contain high levels of the vitamin folate. Folate can help lower cholesterol and keep the arteries in your heart strong.
2. Helps the digestive system. Some green vegetables, such as broccoli, provide the body with insoluble fiber, which helps move food through the digestive system.
3. Strengthens bones. Vitamin K is found in most green leafy vegetables. It is important for keeping bones strong.
4. ​Reduces risk of cancer. Green vegetables contain a lot of antioxidants, which protect the cells in your body from harmful molecules that can result in cancer or other diseases.

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​The daily recommended amount of total vegetables is 2-4 cups for adults and 1-3 cups for children, depending on their age. For an easy visual, use your hands! A clenched fist is about the size of one cup. Note: 2 cups of raw leafy vegetables (like lettuce, kale, spinach, or greens) only count as one cup because they are so light and airy!

Image from www.womenshealthmag.com/weight-loss/a19986045/portion-size-guide/

6 Ways to Add More Greens to Your Meals

Eating green vegetables can be a challenge, especially if you aren't a fan of the taste. Try these helpful tips to make it a little easier:

1. Don’t be afraid of frozen. Frozen vegetables are often  more convenient and cheaper than fresh vegetables. Despite what some may think, frozen vegetables are just as nutritious, if not more nutritious, than fresh vegetables. This is because the vegetables are frozen right after they’ve been picked, so the nutrients are at their top quality. Tip: If the frozen foods you pick aren’t sodium free, consider rinsing them before cooking to remove excess sodium.
2. Add vegetables to your favorite foods. Chop up some spinach or broccoli and add it to your morning omelet, or add spinach, arugula, or any other lettuce you prefer to a sandwich or burger.
3. Soup it up. Soup is a great way to save food that otherwise would have been wasted. If the vegetables in your fridge are on the verge of expiring, throw them into a pot with a soup base and/or broth. The soup can be consumed immediately or stored in the freezer and heated up later in the week. Click here for a recipe you can customize with any vegetables you may have on hand.
4. Have them readily available. Try slicing some green bell pepper and broccoli and putting it into a container in your fridge for easy access. You can also make a vegetable dip to accompany the snack if you don’t like plain vegetables, or use ranch dressing.
5. Blend them. Make a green smoothie and add your favorite fruits, milk, juice, and/or protein source. Spinach, kale, or collard greens are great go-to ingredients for a green smoothie. You can also consider making sauces or dressings. For example, you can try mixing avocado and ranch to make a dipping sauce that will go along with chicken or a salad. Blending spinach with oil or cheese makes a tasty sauce you can pour over pasta.
6. Plan it out. Whether it's a week ahead of time or taking it day-by-day, planning for when you want to incorporate vegetables into your meals can help keep you accountable. Eventually, eating vegetables with your meals may turn into more of a habit.

Image from www.heart.org/en/healthy-living/healthy-eating/add-color/the-goodness-of-greens

Recipes for "Going Green"

Gleaners is working hard to provide our neighbors with more produce options - including green vegetables - to support the health of our community. We are constantly seeking new varieties of produce that are familiar to our diverse neighbors, so you may see some fruits and vegetables that you have never tried before!

Check out the recipes below for more tasty ideas on how to eat “green”!

• Carrot and Zucchini Mini Muffins
• Cilantro Lime Coleslaw
• Creamy Spinach Sauce
• Southern-Style Collard Greens
• Spring Harvest Salad

Sources:

• www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables 
• www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/ 
• www.myplate.gov/eat-healthy/vegetables
• www.myplate.gov/myplate-kitchen