A diet rich in fruits and vegetables has the power to lower your risk of heart disease, stroke, and cancer. And while plenty of fruits and vegetables are good for your body, it’s the green ones specifically that are some of the most nutrient-rich.
If you’re looking to incorporate some more greens into your diet, you can do so by just adding a few extra veggies to the side of your meals or you can make them the star of the show by creating one of these delicious meals, where green fruits and veggies take center stage.
Green Super Fruits
Avocados are high in Vitamins A, E, and K, as well as dietary fiber, which can help lower cholesterol.
Grapes are rich in the polyphenolic phytochemical compound resveratrol. Resveratrol has been found to protect against coronary heart disease, as well as colon and prostate cancer.
Cantaloupes are an excellent source of Vitamin A, which can help maintain your eye and skin health.
Peas have tons of vitamins packed into their little shells, like Vitamin K, B1, C, B6, zinc, magnesium, protein, and potassium.
Kale is high in fiber, low in calories, and has zero fat – making it one of the best foods for people trying to lose a few pounds.
Green Fruits, Foods & Veggies
Brussels Sprouts
Parmesan Brussels Sprouts
What you’ll need:
- 1/2 cup vegetable oil
- 1 cup Panko
- 1/3 cup freshly grated Parmesan
- 1 tablespoon cajun seasoning
- 1 pound of trimmed brussels sprouts
- 1/2 cup all-purpose flour
- 2 large eggs, beaten
Instructions:
Step 1: Heat the vegetable oil in a pan over medium-high heat.
Step 2: In a separate large bowl, combine your Panko, Parmesan, and cajun seasoning.
Step 3: One at a time, take a brussels sprout and coat it in flour, then eggs, then your Panko seasoning mixture.
Step 4: Place your coated brussels sprouts in the heated vegetable oil for about 4 minutes (for the best results, flip each sprout after 2 minutes).
Roasted Sweet Potatoes and Brussel Sprouts
What you’ll need:
- 1 pound of trimmed Brussels sprouts
- 1 lb of large sweet potatoes
- 2 cloves garlic
- 1/3 cup olive oil
- 1 teaspoon cumin
- 1/4 or 1/2 teaspoon garlic salt
- 1 teaspoon salt
- pepper to taste
Instructions:
Step 1: Preheat your oven to 400 degrees F.
Step 2: Pick any yellow leaves off your brussels sprouts, trim them, and put them in a large bowl.
Step 2: Peel your sweet potatoes, and chop them into ½ inch pieces. Add them into the same bowl.
Step 3: Smash two cloves of garlic. Add your garlic, vegetable oil, cumin, garlic salt, and pepper into the bowl as well.
Step 4: Drizzle and spread olive oil over a baking pan (or line the pan with aluminum foil first for an easy clean up).
Step 5: Pour all the contents of the bowl onto the pan.
Step 6: Place your brussels sprouts in the oven for 40 – 45 minutes. You’ll know they’re done once they start to turn brown and can be easily cut by a fork of knife.
Cabbage
Fried Cabbage with Bacon Bits
What you’ll need:
- 6 slices of bacon
- 1 large onion, diced
- 2 cloves of minced garlic
- 1 large head of cabbage
- 1 tablespoon of salt
Instructions:
Step 1: Core and slice your cabbage so that it’s leafy and able to be tossed.
Step 2: Cook all six strips of bacon in a frying pan over medium-high heat until they are crispy. Then, cut them into smaller, bite sized pieces.
Step 3: Add onion and garlic to the frying pan and stir it regularly for 10 minutes.
Step 4: Add your cabbage to the onion and garlic and continue to stir for another 10 minutes.
Step 5: Place everything from the frying pan into a large bowl and add bacon bits and salt to taste.
Pesto
Ingredients:
- 1 cup of fresh basil leaves
- 3 cloves of garlic
- 3 tablespoons of pine nuts
- ⅓ cup of thinly grated Parmesan
- Salt
- ⅓ cup of extra virgin olive oil
Instructions:
Step 1: Simply combine your basil, garlic, pine nuts, Parmesan and a hint of salt and pepper into a food processor.
Step 2: Once you’ve turned on the blades, slowly pour extra virgin olive oil into the mixture, until it has the texture of a paste.
Step 3: Spread your homemade pesto onto anything from chips to vegetables.
