26 Green Superfood Recipes for St. Patrick’s Day
Posted by Allison Day on March 10, 2016, http://www.foodnetwork.ca/heal...!tropical-sea-breeze
As luck would have it, the trademark colour of St. Patty's Day’s translates to the world of healthy cooking seamlessly. Greens are having a culinary moment, and embracing them — whether fruit, vegetable, bean or seed — delivers on nutrition, taste and lends an eye-popping beauty worth celebrating.
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Tropical Sea Breeze
Spirulina, a sea vegetable, is one of the highest sources of plant-based protein, and includes a good amount of omega-3's and B-vitamins. Blended into a smoothie with vitamin C-rich kiwi and pineapple, this easily digestible, verdant sip gives green beer a run for its money.
Get the recipe for Tropical Sea Breeze
Superfood du jour seaweed is more than just a rice wrapper for sushi. With iron, protein, antioxidants and iodine, you’ll want to enjoy this deep-green sea vegetable more often. Sprinkle seaweed on avocado toast, use as a sushi wrapper, stir into soups or use in place of lettuce in a refreshing cucumber salad.
If you’re not a fan of kale, try milder Swiss chard. Low on the glycemic index and in calories, Swiss chard makes a lean, nutritionally dense side dish. With carotenoids for healthy eyes, calcium, magnesium, iron and more, decorating your plate in green not only looks beautiful, but does a few favours for your body, too.
Fuzzy, sweet, green fruit kiwi delivers more vitamin C than an equivalent serving of orange, supporting immune health and helping to maintain radiant skin. The peel may not be to your taste, but it is edible — and a source of fibre. Peeled kiwi still packs a nutritional punch. Its tropical, candy-like flavours make it perfect for desserts.
Broccoli is one of the most economical everyday green superfoods out there. With as many uses as there are nutrients, it’s a blank canvas that can be dressed up or down depending on your mood. Get in the St. Patrick’s Day spirit by roasting the green florets for a unique, smoky side dish.
Available year-round, spinach’s mild, agreeable taste can be wilted and served as a side, blended into a smoothie for an undetectable iron boost or made into this refreshing, tart and tangy superfood salad that will keep you feeling great.
Trade tomatoes for tomatillos this St. Patty’s Day to create a festive, green salsa that can be applied to fish tacos, baked corn chips or enchiladas. With fibre, vitamin C, A, K, potassium and B-vitamins for energy conversion, you’ll be eager to add their bright, acidic taste in more than just a dip.
Bok choy is a healthy fast food, becoming tender in just minutes and adding a delightful crispy texture to any dish. It’s also high in calcium, and has a mellow taste that lends itself well to Asian ingredients. Warm up with a lean, green soup featuring bok choy.
Potatoes may be traditionally Irish, but they’re not the only ones that can be turned into a chip. Nutrient-rich kale can be spiced to your taste and crisped in the oven for a healthier, low-carb (and lower fat) chip — no deep fryer required.
Spinach in ice cream? Yes, we’re going there — and you’ll want to as well. Make a spoonable shamrock treat for the kids or yourself in just minutes, and serve a healthier, low-sugar treat this St. Patrick’s Day filled with produce, magnesium, iron, good fats and protein. No one will be able to resist this vibrant dessert.
Here, asparagus is served raw, helping to retain its impressive folate content and bright, springtime taste. The shaved spears are added on top of pizza crust made with whole grains and flax for a nuttier, more nutritious base. It’s never been easier to put down the takeout menu.
Edamame are ludicrously green fresh soybeans commonly found shelled in the freezer section of your grocery store. They’re loaded with protein, fibre and omega-3's. Tossed with tender leeks and a hint of sesame, this 10-minute side will compliment any lean meat or fish (or tofu) for dinner tonight.
Kale’s nutritional profile is among the best, containing iron, calcium, antioxidants and a surprising amount of protein. Combined with two more green superfoods, celery and cucumber, it doesn’t get much more St. Patty’s Day-appropriate — or healthy.
Brussels sprouts are one of the healthiest green vegetables, having antioxidant, anti-cancer and DNA-protective benefits. The best part? These little green cabbages taste amazing! And, they truly are beautiful, especially when paired with ruby pomegranate seeds and tender squash.
Broccoli rabe (rapini) is a bitter green vegetable that’s becoming more popular with the healthy cooking crowd. Grilling imparts a charred, summertime taste to this lanky green. With one serving containing over half of your recommended amounts of vitamin A (beta carotene) and C — two potent antioxidants — you’ll be searching for more ways to enjoy this earthy, lean green.
Watercress, a tender, versatile, pastel green leaf is championed for its high calcium content and antioxidant properties. Keeping it raw not only retains watercress’s immense vitamin C content, but preserves its delicate texture and flavour, too. Try this superfood with slivered almonds and grapes (more green!) in a minimalist lunch or dinnertime salad.
Bumper crop of mint? Embrace it! Mint aids in digestion and contains vitamin K for both blood and bone health. Paired with complex carbohydrate-loaded peas, this soft green, superfood slurp will be on heavy rotation (served hot or cold) this St. Patrick’s Day.
