RD Green Veggie Picks

Dietitian Experiences, Spring, Tasty Eating -

RD Green Veggie Picks

St. Patrick’s Day is right around the corner. I bet everyone is feeling GREEN! We have been at Pounds! Busy thinking of our favorite green veggies! Check out picks from our dietitians below for their favorites and how they use them! 

Renae's favorite green vegetable is Bok Choy! 

She loves it because not only is it delicious, it's a great source of folate, vitamins A, C, K, and the B complex vitamins, calcium, potassium, phosphorous, selenium, zinc, copper, and magnesium. That's a nutrition powerhouse for sure. This is how Renae likes to prepare bok choy:

  1. Cut each stalk into bite-size pieces.
  2. Dice some onions and mushrooms into bite-size pieces.
  3. Heat 1 tablespoon of olive oil and a drizzle of sesame oil in a pan.
  4. Add the onions and cook until tender.
  5. Add 1 tablespoon (3 cloves) of minced garlic to the pan and cook for about 30 seconds.
  6. Add the mushrooms and the Bok choy, and stir everything together.
  7. Add about 1 tablespoon soy sauce and season with pepper.
  8. Cook until Bok choy is tender, about 3-5 min.
 

Susan's favorite green vegetable is Arugula
"This is one of my favorite salad greens. Top it with some chicken or salmon and then add some tomato, grated Parm, a sprinkle of seeds or nuts, and some lemon vinaigrette. Its slightly peppery taste adds a lot of flavor to any dish. I also like to have some raw arugula with an omelet, in deli rollups, and even on top of a cauliflower pizza with prosciutto. This super green is a rich source of phytochemicals (indoles, thiocyanates, sulforaphane, and isothiocyanate), vitamins A, C, K, and B-complex

Verna's favorite green vegetable is Brussels sprouts

"Brussels sprouts are one of my favorite snacks, side dishes, and a great raw salad topper. I enjoy roasting them and use the Pounds recipe for Smashed Brussel Sprouts found under the “Recipes” section on this website. A little bacon adds a lot of flavors as well!
Shredded Brussels sprouts can be served raw on top of a salad or cooked by sauteing in avocado oil with salt and garlic for a wonderful side dish. They are also great in a stir fry or frittata. Brussels sprouts are part of the cruciferous vegetables that are high in fiber and vitamins, especially vitamins C, A, and K. They are also high in antioxidants that protect against certain cancers and lowers the risk of chronic diseases

Rachel’s favorite green vegetable is Avocado

Surprise! It is NOT a vegetable! Avocados are actually non-sweet fruits and contain only 1-2g net carbs per ½ avocado along with a good amount of healthy fats!  

Avocados are a very satisfying snack or addition to a meal. It is one of my Go-To’s paired with leftover meat or cold cuts for a quick lunch!  

Alas….you can sometimes get ones that have gone bad. I have found the best way for selecting them to be pressing your thumb onto the skin. Choose one that gives just slightly to your pressure.

Tips for storing if only using 1/2 at a time: Cut in half and store the side that contains the seed in a sealed container in the refrigerator. Leaving the seed in the half you are storing will help to prevent the avocado from browning for a day or two!
Enjoy those nutrients!

Jamie’s favorite green vegetable is Spinach

Ever tried to hide veggies in foods to increase your intake at meals? Spinach is one of my favorites for this! Here's a tip- Take a bag of spinach and throw it in the freezer. Not only will this help prevent wasted spinach, but once it is frozen crush it up! The spinach will turn into tiny pieces. This magic spinach 'dust' is perfect to throw into protein shakes, try in ground beef for meatballs or meatloaf, or throw a handful into soups, stews, or sauces!

Spinach is a source of iron, vitamin C, vitamin A, and calcium. Try a squeeze of lemon with your next side dish of spinach, which will help your body to absorb the iron.

Alisha’s favorite green vegetable is Broccoli Rabe 

Broccoli rabe is a vegetable that screams family tradition to me.  I grew up eating sausage with broccoli rabe weekly as a child and continue that tradition to this day.  Once you learn how to cook it, it provides such great depth and color to your meal.  It is low-maintenance veg that requires just a little technique.  The trick is to quickly blanch it in boiling water for about 3 minutes to get the bitter taste out.  Afterward, sauté with olive oil, fresh garlic, salt, and pepper. Voila, perfection!  If you want to get fancy, sprinkle fresh grated Parmesan cheese on top.  Enjoy as part of the main meal or as a side with a hearty piece of meat.    

Bonnie's favorite green veggie is Savoy Cabbage

Cabbages are members of the Brassicaceae botanical family. Their color ranges from white to reddish-purple. Cabbage is the second most economical cooked vegetable in terms of price per edible cup, hence is a great nutritional bargain.

Cabbages are a good source of potassium, vitamin K, vitamin C, soluble fiber, and antioxidants. They also contain nutrients with anti-cancer properties.

Savoy cabbage has a milder flavor and its leaves are less crisp as compared to green cabbage. All cabbages can be eaten raw or cooked. Bonnie suggests: "Try it thinly sliced in a zesty coleslaw or after cooking bacon use the bacon fat to sauté your chopped cabbage for 10-15 minutes until it turns light brown. Then return the bacon to the pan and season to taste!"


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