Happy St. Patrick’s Day!
I live in Chicago and St. Patrick’s Day is AT LEAST a week-long celebration here. Personally, I am not one to do pub crawls or go to parades on this holiday. I don’t think I’ve ever even seen the green river (yes, the Chicago River gets dyed green every St. Patrick’s Day). But as a Dietitian, I do like to honor the color of the occasion, which is, of course…
GREEN!
The first order of business is to suggest GREENS as a way to acknowledge this particular event. To start with, there is the traditional CABBAGE, of course. But let’s give ourselves permission range into the entire field of greens:
- Kale
- Romaine Lettuce
- Spinach
- Collard Greens
- Turnip Greens
- Dandelion Greens
- Beet Greens
- Arugula
- Swiss Chard
- Bok Choy
- Watercress – deemed the “healthiest food in the world” by the CDC in 2023
- Parsley
- Cilantro
- and lots of other green lettuces and herbs
So yes, there are healthy green options in case green beer and green cupcakes aren’t sitting well with you this year.
I’ll admit, I do not eat leafy greens every day and though I may feel a bit of shame admitting to that as a dietitian, I bet some of you reading this post fall into the same camp. I’m owning it so you don’t feel alone, and can maybe ease up on some of the shame.
I also don’t believe that the only way to live a healthy life is to eat greens EVERY DAY, but there are some nutritional advantages to incorporating these crispy veggies into your diet on a regular basis.
Greens are low in calories while being very rich in water, fiber, and high in antioxidants. A large percentage of the calories found in greens come from protein, so though not considered a great source of protein per se, they do contribute. Greens also tend to be a plant-based source of nitrates, intake of which has been associated in studies with decreased blood pressure.
Perhaps most importantly, greens are packed with essential micronutrients such as:
- Vitamin A (in the form of Beta Carotene, alongside specific carotenoids such as Lutein and Zeoxanthin, which are good for eye health)
- Vitamin C
- Folate (Vitamin B-9)
- Vitamin K
- Magnesium
- Calcium
- Iron
- Potassium
Now, not all greens are created equal. The above listed nutrients are found in varying levels in different greens. For example, collards, turnip greens, kale, and bok choy are good sources of Calcium while spinach and chard are better able to provide iron in the diet.
So, here are just a few tips for getting in your greens:
- Vary your greens. They are all good for you, but they aren’t all the same, so rotating through different ones will balance out your overall intake of the nutrients that can be found in greens.
- Some greens (such as beet greens and spinach) contain oxalic acid, which can actually hinder the absorption of nutrients such as Calcium. In some people, excessive oxalate consumption could contribute to kidney stones, which is another reason why varying greens is beneficial. FUN FACT: did you know that the reason rhubarb greens are considered inedible is because they contain very high levels of oxalic acid?
- Plant-based iron is best absorbed when consumed with a source of Vitamin C, such as lemon juice, or any other Vitamin C containing fruit or vegetable.
- Some of the listed nutrients are fat-soluble (Vitamin K, Lutein and Zeoxanthin), so will be best absorbed if consumed with oil or other fat.
- If you are on a blood thinner, check with your doctor before increasing your greens intake as Vitamin K promotes blood coagulation.
If you’ve read this far, I hope you’ve been inspired to toss some greens into your day, but if you’re still seeking something more satisfying to help you celebrate St. Patrick’s Day, there are other super nutritious foods, OTHER than greens, that also just happen to be green.
VEGETABLES OTHER THAN GREENS:
- Green Beans
- Asparagus
- Celery
- Snap Peas
- Snow Peas
- Cucumber
- Peppers
FRUITS:
- Kiwi
- Grapes
- Melon
- Apple
- Limes
LEGUMES:
- Peas
- Split Peas
- Edamame
FATS:
- Avocado
- Olives
- Pumpkin Seeds
- Pistachios
OTHER:
- Green Tea
Finally, I thought it would be fun to share a little seasonal recipe with you for a delicious and nutritious version of a Shamrock Shake. Not sure if I’ve ever even participated in the Shamrock Shake craze myself, so I cannot attest for how closely this recipe approximates the original, but it is tasty in it’s own right, and decidedly GREEN.
- 1 frozen banana
- ½ – 1 tsp vanilla extract
- 1 large handful baby spinach
- 1 medium handful fresh mint leaves
- Milk or plant-based milk of choice
Chop the frozenbanana and add to blender with vanilla, spinach, and mint.
Add enough milk to be able to blend – the less you use, the more thick and shake-like the result.
Blend very well to get to a smooth and creamy texture, and enjoy!
And here’s to a Happy, Healthy St. Patty’s Day!
