Four Foods to Green-Up Your Plate This March
Feb 18
2019

Four Foods to Green-Up Your Plate This March

By Catarina Marchioli, LMP Intern

With March right around the corner it seems that everything is turning green, including dinner plates! Here are some festive ways to reach the goal of 5 servings of fruits and vegetables with produce in season during March.

1. Spinach

Spinach is a leafy green that compliments well as a side dish on the dinner table! Spinach is available both fresh and frozen, making it a great food to keep in the house. Sautéing spinach with some garlic adds a boost of color and flavor to your plate.


Garlic Sauteed Spinach Nutrition Facts: Calories: 80, Sodium: 730mg, Protein: 3g, Total Fat: 6g

2. Cabbage

In order to pick a cabbage, choose one that is firm, with crisp leaves and free of blemishes, such as bruises. Roasted green cabbage has a mild flavor and pairs well with corned beef for St. Patrick’s Day.

Roasted Cabbage Nutrition Facts: Calories: 80, Sodium: 25mg, Protein: 2g, Total Fat: 5g

3. Asparagus

Asparagus is great because it can be cooked many ways! Here are a couple recipes for both steaming asparagus in the microwave, and roasting it in the oven.

Oven Roasted Asparagus Nutrition Facts: Calories: 123, Sodium: 471mg, Protein: 3.3g, Total Fat: 10.8g

Steamed Asparagus Nutrition Facts: Calories: 25, Sodium: 240mg, Protein: 2g, Total Fat: 0g

4. Kiwi

Kiwi is a beautiful green fruit that goes well in any fruit salad or smoothie. Kiwis are also delicious on their own or added into yogurt. The skin of kiwi is also edible! The skin provides 3x as much fiber as the flesh, and also makes it easier to snack on slices without them falling apart.

Kiwi Smoothie Nutrition Facts: Calories: 180, Sugars: 31g, Sodium: 50mg, Protein: 4g, Total Fat: 0.5g, Fiber: 4g

 

References:

Seasonal Produce: https://snaped.fns.usda.gov/seasonal-produce-guide

Nutrition Facts: ESHA Research Database

Cabbage Info: https://cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/cabbage.pdf

Kiwi Facts: http://www.kiwifruit.org/about/faqs.aspx


Comments