Think and eat green!
We’ve known for a long time that greens are good for us. Now, Eating Well with Canada's Food Guide recommends that we all eat
at least one dark green vegetable every day. That’s because dark green vegetables contain many nutrients, especially folate. Getting enough folate (also called folic acid) is important for everyone, and especially for women who are pregnant or trying to get pregnant. Folate is needed at those times for the healthy development of the baby’s brain and spinal cord.
Since they’re virtually fat free and a source of fibre, veggies are a smart choice to help you lower your risk for heart disease and simply eat better.
So, here are three dark greens to put on your plate this week.
Spinach. You’ve heard that the darker the colour of a vegetable, the more nutritious it is. Spinach is a classic example. Compared to pale-coloured iceberg lettuce, spinach contains more folate, iron, magnesium, potassium, zinc, beta-carotene and vitamin K. Make your own spinach salad with strawberries, toasted almonds and a drizzle of salad dressing. Try spinach on a pizza! Savour the tender texture of saag (an Indian side dish) with a piece of warm naan bread. For tonight’s supper, try this easy Penne with Spinach, Tomatoes and Feta recipe or Spinach with Lemon and Raisins.
Broccoli. Steam it. Stir-fry it. Eat it raw. There are so many ways to enjoy this versatile veggie! This
Curried Chicken and Vegetable Couscous recipe is a one-pot meal that uses broccoli. For a quick and easy dinner solution, toss up a bowl of Pasta with Greens. Roasted Vegetable and Ham Quiche makes a wonderful Sunday morning brunch. Kids might enjoy eating raw broccoli florets with some veggie dip, steamed broccoli sprinkled with Parmesan cheese or even this colourful Ginger Carrots and Broccoli with Sesame Seeds side dish. To save time without compromising nutrition, buy frozen broccoli or pre-cut fresh broccoli.
Kale.You can spot this green vegetable by its curly leaves around the edges. Kale is actually used in many cuisines — baked with potatoes in Germany, cooked with sausage and potatoes in a Portuguese green soup, and even included as a key ingredient for ice cream in Denmark. Here are two ways to introduce your family to kale: Braised Chicken with White Beans and Kale and Brazilian Pork Salad with Citrus Vinaigrette
Meet the green team!
According to the “My Food Guide” interactive resource on the Canada Food Guide website, all of these veggies are considered dark green:
- Asparagus
- Green beans
- Bok choy
- Broccoli
- Brussels sprouts
- Choi sum/Chinese cabbage
- Collards
- Chard/Swiss chard
- Dandelion greens
- Endive
- Fiddleheads
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- Kale
- Leeks
- Romaine lettuce
- Mesclun salad mix
- Mustard greens
- Okra
- Green peas
- Seaweed
- Snow peas
- Spinach
- Zucchini
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