As we continue to celebrate National Nutrition Month by eating right with color, we’re highlighting the next color of the rainbow, green. Green fruits and vegetables have many vitamins and minerals that help our bodies’ grow and develop. Vitamins A, B6, C, E, and K are all found in green fruits and veggies. These vitamins are important for the health of our eyes, skin, bones, and blood. Like red, yellow, and orange foods, green fruits and veggies have antioxidants which may protect us from some cancers.

Minerals such as folate, calcium, iron, magnesium, and potassium are also found in green fruits and vegetables. These minerals keep our blood healthy and are essential for brain and nerve function. Green fruits and vegetables are a great source of fiber. Eating fiber helps you feel full and may reduce the risk of heart disease and some cancers.

What are your favorite green foods? No, your leftover St. Patrick’s Day cookies don’t count!

Here are some yummy green fruits and vegetables you can add to your diet:

• Asparagus
• Avocado
• Spinach
• Broccoli
• Brussels sprouts
• Bak choi
• Green beans
• Peas
• Green pepper
• Spring onions
• Leeks
• Green apples
• Grapes
• Kiwi

You can also try these great recipes from the CYWH’s “Quick and Easy Recipes for Teens” Cookbook to jump start the “green” in your diet.

Frittata w/Spinach, Mushrooms, and Parsley
Ingredients:

• 1 ½ tablespoons unsalted butter, divided
• 3 cups mushrooms, sliced
• 4 eggs (or 1 cup egg substitute)
• 1/3 cup 1% milk
• Salt and pepper
• 1/3 cup parsley, finely chopped
• ¾ cup (3 ounce) extra sharp cheddar cheese, shredded (or reduced–fat cheddar)
• 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry

Preparation:

• Heat half the butter in a large ovenproof skillet over medium–high heat
• Add mushrooms and cook, stirring occasionally, until browned and tender (about 7 minutes)
• In a large bowl, whisk the eggs and milk and add salt and pepper to taste
• Stir in the mushrooms, spinach, and parsley
• In the same skillet, melt the remaining butter over low heat
• Add the egg mixture
• Cover and cook until the top is set, about 10 minutes
• Sprinkle with cheese and broil until golden brown
• Serve in wedges
  Makes 4 servings

Spinach Appetizer
Ingredients:

• 4 tablespoons margarine (0 trans fat) or butter
• 3 eggs
• 1 cup flour
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 1 cup 1% milk
• 2 (10 ounce) packages frozen chopped spinach, thawed and squeezed dry
• 4 cups mild cheddar cheese, grated (reduced–fat or regular)
• 1 tablespoon chopped onion

Preparation:

• Preheat oven to 350°
• Melt margarine in a 9 x 13 casserole dish
• In a bowl, beat eggs; then add flour, baking powder, salt, and milk; mix well
• Stir in spinach, cheese, and onion; spoon entire mixture into casserole dish
• Bake for 35 minutes until firm
• Remove and let cool
• Cut into squares, serve warm or cold
  Makes 24 servings
  Tip: Squares can be reheated and enjoyed later as a healthy snack.

Green beans w/ Feta and Dill
Ingredients:

• 2 pounds fresh green beans
• ½ cup Italian salad dressing (light or regular)
• ½ cup feta cheese, crumbled
• ¼ cup red onions, chopped
• ¼ cup fresh dill, chopped
• 1 cup almond slivers

Preparation:

• Prepare beans by rinsing in water and cutting off the ends
• Place beans in boiling water and cook until tender, about 5 minutes (You can also use a steamer to cook the beans; cooking time will be about the same)
• Drain and rinse the beans with cold water
• Toss beans, salad dressing, cheese, onion, dill, and almonds in a large bowl
  Makes 8 servings

-CYWH Staff