Written by Sarah Polk, MS, RDN, CSOWM, LD

Happy St. Patrick’s Day! Let’s kick off the celebration by delving into the world of green vegetables. As your bariatric dietitian, I’m here to chat about what makes these vegetables so fantastic, how to incorporate them into your meals, and why they’re excellent for maintaining a healthy weight. Plus, stick around for a fun recipe to get you in the St. Patty’s spirit!

Green Vegetables

• Asparagus
• Broccoli
• Brussels sprouts
• Celery
• Cabbage
• Edamame
• Fennel
• Green Beans
• Leafy Greens – Arugula, Bok Choy, Collard Greens, Kale, Romaine, Spinach, Swiss Chard
• Leek
• Zucchini

Nutrition Benefits

Eating the rainbow ensures a diverse array of vitamins and minerals. Green vegetables, in particular, are packed with essential nutrients including vitamins A, C, E, K, iron, magnesium, calcium, and various B-vitamins. Their health benefits range from weight maintenance to improved digestion, enhanced vision, skin health, and reduced inflammation.

Moreover, green vegetables are high in fiber, which helps regulate blood sugar levels, lower cholesterol, and prevent constipation.

Additionally, they’re rich in antioxidants, offering protection against certain cancers and heart disease, while mitigating inflammation within the body.

Ways to Incorporate Into Meals

• Sauté: Quickly sauté leafy greens with a touch of olive oil and your preferred seasoning.
• Blend: Easily incorporate greens into smoothies and soups for added nutrition.
• Substitute: Opt for zucchini noodles as a lighter, lower-calorie alternative to traditional pasta.

Green Vegetables and Weight Management

Green vegetables play a pivotal role in weight loss efforts due to their low-calorie nature (with approximately 25 calories per cup of non-starchy vegetables), anti-inflammatory properties, and ability to promote satiety.

Recipe – St. Patrick’s Day Waffles

Here’s a fun recipe to brighten up your St. Patrick’s Day, perfect for both adults and kids!

Ingredients:
1 cup Kodiak waffle mix (your preferred flavor)
1 cup fresh spinach
¾ cup water or milk of choice
1 egg (optional)

Directions:
Blend 1 cup fresh spinach with your choice of liquid (water or milk).
Prepare waffle batter according to the instructions on the box, incorporating the blended spinach mixture.
Cook waffles as directed. Enjoy!

As we conclude our discussion on green vegetables, let’s keep in mind their essential role in our journey towards wellness. Whether you’re tossing them in a salad, blending them into a smoothie, or incorporating them into your favorite dishes, green vegetables offer a wealth of health benefits to savor. As you celebrate St. Patrick’s Day and beyond, here’s to meals filled with color, flavor, and overall goodness!