Dietitians always encourage people to eat more greens, and what better holiday to celebrate healthy green eating than St. Patrick’s Day!
“This is such a wonderful time of year and a fun celebration,” said Syeda Farid, MS, RD, LDN, registered dietitian and board-certified specialist in oncology nutrition at Endeavor Health Swedish Hospital.
“It’s often one of the hardest parts of our job getting people to eat more vegetables, yet most greens are very nutritious, lower in calories and can be incorporated into meals and snacks in so many ways,” she said.
Farid offers tips and tricks to eat more healthy, green foods:
- Peas, can be added to soups, stuffed into potatoes and even pancakes, suggests Farid. Green lentils, spinach, kale, green onions and avocados are more of her favorites.
- Spinach can be added to smoothies, omelets, soups, pancakes and more, and should definitely not be reserved just for salads. “It’s so delicious and healthy,” added Farid.
- Avocado, which is high in omega-3, is actually delicious in puddings and smoothies, and of course salads, wraps and sushi rolls. “It’s a great substitute for other fats,” said Farid.
- Chopped green bell peppers and sliced cucumbers can be added to your wraps for more festive color and nutrients.
- Edamame (which are immature soybeans in their pods) is high in protein and fiber and is an excellent standalone snack. They are easily steamed or boiled, and are readily available in the frozen food section of grocery stores. Shelled edamame can be used to make a wide range of dips.
- Mint and cilantro, like all herbs and spices, are rich in minerals and antioxidants and can be used to make chutneys and add flavor to soups and so many dishes. “Research is proving that consuming more herbs is good for your health, and once you get in the habit of using them it is easy to start adding a little hint of herbs here and there in most meals,” she said.
- Broccoli pakora. The mere mention of broccoli causes some people to turn up their nose, but Farid swears by an easy “pakora” recipe. Pakoras are popular Indian fried snacks and Farid even makes her healthy prep broccoli pakora for breakfast. Coat small pieces of broccoli in chickpea flour batter, add cumin seeds and other spices to taste, spray them with a vegetable oil and bake at 250 degrees for 10-15 minutes.
- Cabbage. It wouldn’t be St. Patrick’s Day without cabbage that can be roasted or steamed and added to lots of other dishes.
- Green apples, grapes, and kiwis can be sliced and put together on skewers for fun and festive snacks and party food. Add a little lemon juice to keep the fruit fresh and garnish with mint if you like.
- Honeydew melon can be blenderized and frozen for a simple and sugar-free sorbet.
Farid encourages adults to get children involved in fun food preparation that can help set healthy habits at an early age.
“St. Patrick’s Day is an excellent time to add more greens to your family’s table and party planning, and kids can be involved in making skewers and other fun dishes to share,” said Farid.
