Everybody is Irish when the calendar says March 17. Enjoying the holiday with green colored foods is fun, not only for kids, but for us adults too. From a nutritional standpoint green colored foods boost our body’s vitamin and mineral quota for the day.

Green fruits and vegetables contain many health-promoting phytochemicals including lutein and indoles. They help protect against certain cancers and help maintain vision health and strong bones and teeth. They also contain Potassium, Vitamin E, Magnesium, Vitamin A and Fiber, which are most deficient in the American diet.

Some green fruits and vegetables which include these missing ingredients are: kiwi- potassium; greens, chicory and kale -Vitamin A and Vitamin E; spinach- magnesium; fiber- most all vegetables and fruits.

Some other neglected nutrients of which green foods are sources of are: Vitamin C - kiwi and broccoli; Calcium - kale and arugula; Zinc - green peas; Vitamin B 6- broccoli.

Why do you need these nutrients? Potassium helps maintain blood pressure. Try kiwi as well as other rich sources like broccoli, potatoes and bananas. Vitamin A is essential for healthy skin, eyesight and fighting infections. Others sources are dark green and dark orange fruits and vegetables. Vitamin E may slow the aging process and boost immune system. Enjoy red peppers, chicory, butternut squash, and almonds.

Magnesium helps our bones and heart stay in good shape. Spinach, green peas, soybeans and almonds are all good sources. Zinc boosts the immune system and may reduce the duration of cold symptoms, enjoy green peas. Vitamin B 6 is important for protein metabolism, forming of good red blood cells and helps the body use fats. Good sources are green leafy vegetables, whole grains and legumes.

Our bodies do best when we provide them with a variety of foods.

Marinated Green Pea Salad

Ingredients:

1 small red onion, sliced thin

1 – 10 ounce package frozen peas, thawed or equivalent fresh peas

1/2 cup celery, sliced thin

1 green pepper, diced

1/2 cup Balsamic Dressing *

Fresh spinach or romaine lettuce

2 tomatoes, quartered (optional) or sliced red pepper

Instructions:

In a large bowl combine onions, raw peas, celery, green pepper, and Balsamic Dressing.

Cover and refrigerate at least 8 hours or overnight. Stir or shake occasionally.

When ready to serve line a platter with choice of lettuce.

Pour pea mixture on lettuce and garnish with tomatoes or slice of red pepper.

*Balsamic Dressing: 1/4 cup of balsamic vinegar, 1/4 cup water, 1/3 cup of canola oil, 1/4 cup of olive oil. Mix together well. Add 1/4 tsp sugar, 1/4 tsp salt, oregano, basil, and fresh ground pepper to taste.

So celebrate this upcoming St Patty’s Day with green fruits and vegetables, and help your body out too! For a short fact sheet on nutrients and where we get them from, call our office at 825-1701 or visit our web site www. http://luzerne.extension.psu.edu. And click on food and nutrition apple button.

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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