Go Green!

green vegetablesWe wear green on St. Patrick’s Day, why not eat green?

Dark green vegetables contain vitamins, minerals and antioxidants that have the ability to boost immune function, support healthy eyes, skin and bones and fight conditions such as cancer, and heart disease. They’re low in calories and packed with nutrients. What’s not to like?

Here are some green vegetables that are great additions to your dinners.  All have something in common – they are all cruciferous vegetables (members of the cabbage family).


Broccoli is a very versatile vegetable which can be eaten raw in salads, or steamed, stir fried or roasted.

  • Broccoli is rich in vitamin A, vitamin C, folate and vitamin B6.  It reduces the risk of heart disease and some types of cancer and helps maintain healthy eyes, hair and skin.
  • 1 cup of cooked broccoli provides nearly 50% of daily vitamin A and 170% of vitamin C, 40% Folate, and 20% vitamin B6 requirements.  As with all dark green vegetables it is a good source of bone building vitamin K.

Bok Choy

Sometimes called Chinese white cabbage, Bok Choy is often used in stir fries, it is also good lightly steamed, or added to salad.

  • Bok Choy is a nutrional powerhouse. It is loaded with vitamins A and C and may help lower the risk of getting cancer.  It also contains antioxidant compounds which help keep cells healthy.
  • One cup of cooked bok choy has only 20 calories and provides 70% of your daily need of vitamin C which is important for healthy gums and healing wounds. It also provides 140% of your vitamin A requirements which may protect against cancer (protection has only been shown with vitamin A found in food, not in supplements), and helps keep eyes healthy.

Collard Greens

Collard Greens are generally served cooked.  Common ways to prepare collards are steaming or boiling which improves the texture.  Recently they have become popular as a salad green.

  • As with other cruciferous vegetables, collards help reduce the risk of cancer. Their high vitamin A content makes them particularly good for eye and skin health as well as promoting a healthy immune system.  Collards also have anti-bacterial properties.
  • 1 cup of cooked collard greens provides 308% of your vitamin A for a day and 60% of your vitamin C.

Besides being nutritious, greens add color to your plate!

Chop up a salad with a variety of greens and add a side of fresh steamed broccoli to your entrée. It will go great with our Sage and Parmesan Boneless Pork Chops or Chateau Chicken with Almond Butter Sauce.