Go GREEN for St. Patrick's Day

What if we didn't just pinch someone because they forgot to wear green? Forgetting to eat your green fruits and vegetables is much more worthy of a "friendly" reminder pinch! The special compounds (phytochemicals) found in green fruits and vegetables help protect against certain cancers and help maintain vision health and strong bones and teeth.



Cruciferous Vegetables
Some green vegetables are classified as cruciferous vegetables. Examples include broccoli, cauliflower, Brussels sprouts, kale, cabbage, greens like collard and mustard, watercress, and bok choy. Cruciferous vegetables are unique from other vegetables because they have a high amount of glucosinolates which give these vegetables their familiar spicy or bitter taste.

The spicy or bitter taste of cruciferous vegetables can become overwhelming and even unpalatable if the proper cooking technique isn’t used. To be sure you prepare these good-for-you vegetables in a tasty and nutritious way, don’t overcook. Cook tender cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts just until their green color is brightened (before it turns to army green). Good techniques include sautéing, roasting, and steaming.


Click on the GREEN food below for healthy and delicious St. Patrick's Day recipes!

• Artichokes

• Asparagus

• Avocado

• Broccoli

• Brussels Sprouts

• Cabbage

• Cauliflower

• Green Bell Pepper

• Greens

• Kiwi Fruit

• String Beans

• Spinach

For more information on how to "Go GREEN for St. Patrick's Day", visit the University of Nebraska-Lincoln, Lancaster County Extension website

For traditional Irish fare prepared with good nutrition in mind, visit the following Families Food & Fitness Approved Resources:

• A Taste of Ireland: St. Patrick's Day Recipes from MedicineNet
• Healthy Irish Recipes from Wellsphere
• Healthy Irish Food from eHow

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