Brought to you by Your Jewel-Osco Dietitian: Kim Kirchherr, MS, RD, LDN, CDE
Find the pot of gold at the end of the "health rainbow" by including all colors of fruit and vegetables each week on the menu. Keep in mind the darker the color, the bigger the nutritional bang for the buck for produce. For example, iceberg lettuce has less vitamin A and iron than spinach. If iceberg is the favorite lettuce, it's ok to eat! Simply add other colors to the bowl by mixing in some romaine or other deep greens, and slice in some radish, bell peppers, mushrooms, tomato, onion, and other colorful crunchy treats. Don't discount white, either, since options like cabbage and cauliflower have great anti-cancer benefits and are easy to make, too. Enjoy both hot or cold. Cabbage makes coleslaw or heats up nicely with carrots, onions, and potatoes, and cauliflower makes a great dipper at parties or heated with some reduced fat cheese as a nice side dish at any busy night dinner.
Here are some thoughts on green fruits and veggies this month to celebrate spring, St. Patrick's Day, or simply health in general. The Dietary Guidelines for Americans recommend eating green (and orange) produce every week for the great nutritional mix these colors offer. Greens provide Vitamins A, C, E, and K in addition to phytochemicals like lutein. Eating green produce as part of a balanced diet may help reduce risk for certain cancers, help with vision health and also with keeping bones and teeth strong.
Here are some ideas to go green on the menu:
Green with envy at breakfast! Mix low fat vanilla yogurt and blend with honeydew, kiwi fruit, green pear and lime juice for a fast and fun way to start the day. Knock out a serving of dairy and one or two servings of fruit to boot!
Green in the bowl. Salads are a fresh, crunchy, addition of both nutrients and color at meals! Add a pot of gold in terms of health by adding a rainbow of other colors with their unique flavors and nutrients. Start with mixed greens, and add avocado for some heart healthy monounsaturated fat and flavor, then toss in snow peas, broccoli, green beans, asparagus, and cucumber slices. Drizzle with a little olive oil and vinegar and for extra flavor, add cilantro or grapes, and walnuts or almonds for crunch in place of croutons.
Green on the go. Carry cucumber, celery, and zucchini for a crunchy lunch or snack addition. Toss a light ranch cup or a serving of salsa into the bag for dipping without too much extra fat.
Steamin' O' the Green. For a super simple way to add veggies to a busy dinner, steam frozen or fresh favorites like broccoli, green beans, or spinach. If cheese makes certain green vegetables more appealing at the table, choose a reduced or low fat cheese for a nutritious, delicious way to serve up the greens that also helps meet a dairy serving along with those veggies.
"Tea" it up! When it comes time to tea time, choose green tea for its antioxidants! Some research indicates that including tea every day may help boost the immune system and provide other health benefits while being a great hot or cold beverage choice.
RECIPES
Spinach and Pasta Shells
Courtesy of allrecipes.com
Submitted by: YAKUTA
For more delicious ideas, visit jewelosco.com and click on "plan".
Servings: 8
Ingredients:
1 pound seashell pasta
1 (10 ounce) package frozen chopped spinach
2 tablespoons olive oil
7 cloves garlic, minced
1 teaspoon dried red pepper flakes (optional)
salt to taste
Directions:
1. Bring a large pot of lightly salted water to a boil. Add pasta and spinach and cook for 8 to 10 minutes or until pasta is al dente; drain and reserve.
2. Heat oil in a large skillet over medium heat. Add garlic and red pepper flakes; sauté for 5 minutes or until the garlic turns light gold. Add cooked pasta and spinach to the skillet and mix well. Season with salt and toss; serve.
Nutritional Information:
Calories: 248
Total Fat: 4.9g
Cholesterol: 0mg
Sodium: 30mg
Total Carbohydrates: 43.8g
Dietary Fiber: 3.1g
Protein: 9g
Strawberry, Kiwi, And Spinach Salad
Courtesy of allrecipes.com
Submitted by: Amy F.
For more delicious ideas, visit jewelosco.com and click on "plan".
Prep Time: 15 Minutes
Ready In: 15 Minutes
Servings: 8
Ingredients:
2 tablespoons raspberry vinegar
2 1/2 tablespoons raspberry jam
1/3 cup vegetable oil
8 cups spinach, rinsed and torn into bite-size pieces
1/2 cup chopped walnuts
8 strawberries, quartered
2 kiwis, peeled and sliced
Directions:
1. Mix together raspberry vinegar, raspberry jam, and vegetable oil in a small container.
2. Combine spinach, nuts, strawberries, and kiwi in a salad bowl. Toss with raspberry dressing.
Linguini with Broccoli and Red Peppers
Courtesy of allrecipes.com
Submitted by: Chris Catley
For more delicious ideas, visit jewelosco.com and click on "plan".
Prep Time: 5 Minutes
Ready In: 15 Minutes
Ready In: 20 Minutes
Servings: 6
Ingredients
1 pound linguini pasta
1 pound fresh broccoli, chopped
3 tablespoons extra virgin olive oil
1 tablespoon butter 3 cloves garlic, minced
1 red bell pepper, thinly sliced
1 pinch garlic salt
1/4 cup grated Parmesan cheese
Directions
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
2. Steam broccoli with 2 tablespoons water in microwave for 6-7 minutes.
3. In 10-inch skillet, heat olive oil and butter over low heat. Stir in garlic (more or less to suit your tastes) and red pepper slices; sauté gently.
4. Drain broccoli and add to skillet. Sprinkle lightly with garlic salt and sauté broccoli and peppers until soft.
5. Toss vegetable mixture with hot pasta. Sprinkle with Parmesan cheese.
