Eat green for March
March 3, 2021
Expert guest blog: Christina Boydston, RDN, LDN, Clinical Dietitian
During the month of March, there’s green everywhere…why not add more green to your plate?
Green vegetables and fruits add a healthy boost to your diet with the addition of fiber, vitamins, minerals, and antioxidants. A variety of greens and other foods are essential to a healthy and balanced diet. If you are taking certain medications, such as Coumadin or Warfarin, you may need to limit and be consistent with your intake of leafy greens—always follow your doctor’s advice.
Broccoli, kohlrabi and Brussels sprouts are an excellent source of vitamin C and are delicious roasted on a baking sheet in the oven.
Zucchini can be cut a certain way to make noodle-like strips that to replace pasta in dishes.
Green bell peppers, celery, cucumbers and zucchini can be cut in strips and paired with cottage cheese or dipped in yogurt/dressing-based dips. Once cut up, they store well in the fridge for a quick snack.
Green lentils are high in fiber and protein and make a wonderful meat substitute in veggie based dishes.
Try bok choy, collards, spinach, turnip greens, mustard greens, chard and kale in addition to cabbage in your next stir fry.
You can add leafy greens like spinach to eggs, spaghetti sauce, soups, bread/muffin recipes, and smoothies. You can add leafy greens like spinach to eggs, spaghetti sauce, soups, bread/muffin recipes, and smoothies. See below for a pancake recipe perfect for St. Patrick’s Day!
And did you know that dandelion greens and grape leaves are edible too? The possibilities are endless – try adding something green to every meal this month!
Green Pancakes for St. Patrick’s Day!
1 cup whole wheat flour
¾ cup oat four (you can make your own by grinding oatmeal in a coffee grinder)
½ cup oat milk (or other milk you prefer)
2 cups spinach (packed into measuring cup)
1 cup unsweetened applesauce
2 large eggs
2 tsp baking powder
Pinch of salt
3-6 Tbsp water (to adjust consistency of batter)
In a large bowl stir together dry ingredients: flours, baking powder, and salt.
In a blender add spinach, oat milk, unsweetened applesauce, and eggs. Blend on high “grind or puree” for approx. 30 seconds once everything starts to blend or until no more large spinach pieces can be seen.
Stir blended ingredients into dry ingredients. Your batter should be slightly runny, but not watery. When using whole wheat and/or oat flour, you may need to add more liquid to batter, add water 1 Tablespoon at a time to thin batter if necessary.
Heat a skillet over medium heat with coconut oil, smart balance, butter, or butter-flavored pan spray.
Test your skillet with a drop of water, when it sizzles, your skillet is hot enough.
Scoop batter onto hot skillet to make 3.5” diameter rounds. Flip when bubbles start to pop slowly on surface or when bottom of cake is firm. Flip and cook until firm. Makes approx. 12 pancakes.
Serve with maple syrup, sugar-free syrup, or favorite fruit topping and vanilla yogurt.
If you like your pancakes a bit sweeter, you can use regular sweetened applesauce. Just know it will increase the carb and sugar amounts in the nutrition facts. And if you’re serving to kids, you can cut the pancakes with a shamrock-shaped cookie cutter to make them more festive and fun!
Nutrition Facts (for each pancake, approximately): 91 calories, 3.5g protein, 15.5g carbohydrates, 2g fiber.