By Stefanie Djuric and Dawn Blocklinger, Bloomington Hy-Vee Dietitians

In today’s day and age, more and more people are interested in healthy eating, and are asking nutrition professionals which foods to start implementing in their diets. One common tip we often hear is, how important it is to consume a variety of color with meals and snacks — especially in regard to fruits and vegetables. With a colorful holiday right around the corner, what perfect timing to “Go Green” this March! 

During St. Patrick’s Day, the typical green foods that get the most attention nutrition-wise include those in the leafy green family — for example, spinach, kale, collard, and mustard greens. While it is true that dark, leafy green vegetables pack a nutrition punch, there are many other green vegetables (and fruits) to try this St. Patrick’s Day. Below are just a few green produce items to try all month long.

Kiwi
One medium kiwi provides about 60 calories, 100% of daily vitamin C needs, and more potassium than half a banana. Kiwis also make a smart snack choice — just cut, scoop, and eat.

Avocados
Avocados contain monounsaturated fat, a good heart-healthy fat. This fruit is ready to eat when slightly soft, and can be added to dishes for its fresh and creamy flavor. Add to your favorite entrées, use as a substitute for your favorite condiment, or even add to smoothies.

Green Bell Peppers
One pepper has only 30 calories, and delivers a day’s worth of Vitamin C, supporting healthy immune function. Peppers are great sautéed in entrée dishes, or they make a delicious crunchy snack with a dip.

Broccoli
One cup of broccoli provides an excellent source of Vitamin K, supporting bone health. Broccoli also contains as much Vitamin C as an orange, and is a good source of fiber to help with weight control and healthy digestion. Besides being eaten raw or cooked, broccoli can be added to soups, stews, and casseroles for a health kick.

Asparagus
This nutrient-dense vegetable contains folic acid, helping the body make healthy new cells and prevent birth defects during pregnancy. Need new ideas for asparagus recipes?  Try Roasted Asparagus Salad with Citrus Dressing.

Kohlrabi
This unfamiliar vegetable is a member of the cabbage family. It has a sweet, juicy texture that tastes similar to broccoli stems. Enjoy raw, roasted, steamed, or add to a favorite soup.

Cucumber
Cucumber is best eaten raw or barely cooked, leaving the skin on for added fiber benefits. Store up to one week in the refrigerator; use leftover cucumber for a personal spa day.

Hy-Vee is Bloomington’s newest full service grocery store located at 1403 N. Veteran’s Parkway. Dietitians are on site at the store every day of the week to help you with specific dietary needs or to answer any questions you may have. If you need further guidance, make an appointment with Stefanie or Dawn, your Hy-Vee registered dietitians, at 309-663-3054 or e-mail 1035dietitianmailgroup@hy-vee.com.

^{This information is not intended as medical advice. Please consult a medical professional for individual advice.}

Photo credits:  RoBeDeRo/iStock

Roasted Asparagus Salad
With Citrus Dressing

All You Need:
2 lb    asparagus, (about 2 bunches), trimmed
1 pt    tiny cherry or pear tomatoes, red or mixed colors
1 Tbsp    extra-virgin olive oil
3/4 tsp    salt, divided
Freshly ground pepper, to taste
1 Tbsp    fresh lemon juice
1 Tbsp    fresh orange juice
1 Tbsp    honey
1/2 tsp    Dijon mustard
2         bunches watercress, tough stems removed (about 4 cups lightly packed)
2 Tbsp    finely chopped fresh dill

All You Do:
Preheat oven to 450 degrees F. Place asparagus in a large bowl. Add tomatoes and oil and toss to coat. Spread in a heavy roasting pan or rimmed baking sheet, spooning the tomatoes between and on top of the asparagus. Sprinkle with 1/2 tsp salt and add a generous grinding of pepper. Roast until the asparagus is crisp-tender and the tomatoes are warmed and slightly crinkled, about 15 minutes. Set aside until ready to serve.

Whisk lemon juice, orange juice, honey, mustard, and remaining 1/4 tsp salt in a medium bowl until blended. Reserve half the dressing in a small bowl. Add watercress to the medium bowl; toss to coat. Spread the watercress on a platter. Arrange the roasted asparagus on the watercress and top with tomatoes. Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill. Serve warm or at room temperature.

Nutrition facts per serving:
61 calories, 3g fat, 0g saturated fat, 0mg cholesterol, 319mg sodium, 9g Carbohydrate, 2g Ffiber, 3g Protein.  Daily values: 40% vitamin A,
40% vitamin C.

^{Source:  www.EatingWell.com}

Mighties Kiwi Avocado Smoothie

Serves: 4
All you need:
1        ripe avocado, peeled, pitted, and chopped
1/2 cup    packed spinach
1 cup    coconut milk
2 cup    peach juice
2 Tbsp    honey
1 tsp    grated fresh ginger
5         ice cubes
3        Mighties Kiwi, peeled and roughly chopped

All you do:
Add avocado, spinach, coconut milk, peach juice, honey, ginger, and ice to blender. Puree until smooth. Add kiwi and pulse just until blended. Divide among 4 glasses.

Nutrition per serving (1 cup + 2 Tbsp):
Calories 204, Fat 6.5g, Cholesterol 0mg, Sodium 21mg, Carbohydrates 36g, Fiber 4.5g, Sugar 21.5g, Protein 2.5

Source: www.mightieskiwi.com/recipes