by Kristina LaRue, RD, CSSD, founder of love & zest
There are so many fun and colorful ways to jazz up meal time with food! Eating the rainbow is easy with an endless amount of produce options—there’s a fruit and veggie for every color of the rainbow.
With St. Patrick’s Day right around the corner, it’s time to pull out all things green—including fruits and veggies! Sprouts has all the green foods you need to make this St. Patrick’s Day the best one yet.
Let’s Chat Green Fruits
Avocados contain twice the potassium of a banana (gram for gram). Potassium is important for blood pressure and nerve function. Avocados also boast gamma-tocopherol, a defender against disease-provoking compounds in the body. If you’re craving avocado, check out this recipe for Avocado Chicken Caesar Salad, featuring creamy avocado dressing.
Granny Smith apples are an excellent source of vitamin C and dietary fiber. The polyphenolic compounds found in apples are phytonutrients that help protect against free radicals in the body. Apples can be enjoyed many different ways like in this recipe for Caramel Apple Oatmeal.
Kiwi may look foreign on the outside with its fuzzy skin, but there’s nothing weird about its health benefits! Did you know you can even eat the skin? Packed with vitamin C, dietary fiber, vitamin K and vitamin E, kiwi makes a great addition to smoothies and a tangy salad topping. Try it in this Summer Superfood Smoothie Bowl.
Limes are a good source of vitamin C and a tart, flavorful addition to many dishes. Squeeze limes on baked chicken, use in a marinade or enjoy in a refreshing glass of Tart Cherry Limeade bursting with lime flavor!
Remember the Green Veggies
Arugula is a nutrient-dense veggie with great sources of dietary fiber, vitamins A, C and K, as well as folate, calcium, iron, magnesium, phosphorus and potassium! You can’t go wrong with this leafy green. Use it as a salad base, avocado toast topper or tossed with pasta like this Lemon Arugula Pasta Salad.
Broccoli contains very good sources of dietary fiber, vitamin A, vitamin C and potassium. You can immerse broccoli in cold water after roasting to preserve the many nutrients it offers.
Green bell peppers are just one of the many bell pepper options. Green bell peppers in particular are slightly sweet and high in dietary fiber, vitamin A and vitamin C. They’re great diced in an omelette, chopped in a salad or stuffed like these Vegetarian Quinoa Stuffed Peppers.
Kale is incredibly nutritious. A one-cup serving provides 133% of the daily value of vitamin A and 134% of the daily value of vitamin C. Plus, there are endless ways to enjoy kale—toss with avocado oil and lemon juice for a nutritious side dish, add to a smoothie, or cook and stuff in a sweet potato for a hearty dish!
Remember to eat the rainbow every day. Check out the red Eat the Rainbow article for more inspiration!
Kristina LaRue, RD, CSSD, is the owner of popular food and nutrition website, Love & Zest, where she shares (mostly) healthy recipes to fuel the whole family and real-life stories of modern motherhood. Kristina is a former NBA team dietitian, collegiate sports RD and cookbook author. She’s the mama to two active and hungry boys and lives in Orlando with her middle-school sweetheart. Follow Love & Zest on Instagram, Pinterest and Facebook, and get her new family-friendly weeknight dinner guide for stress-free meal planning.