It's hard to think of spring without green--from lawns sprouting soft new grass to body-conscious diners going green (think salads) to reach their summer bathing suit weights.
And since March is National Nutrition Month, the focus of which is adding colorful foods to your diet, I've got lots of inspiration to go green right now. Even my kitchen's painted two kinds of green. Anyone who has flipped through a color wheel when choosing the right shade to paint a wall knows that there's more than one tint. The same goes for the many shades of green in the food world and the nutrition each hue holds within.
From dark green kale to golden green avocado to light green celery, Dr. David Heber, author of What Color is Your Diet?, says green fruits and vegetables are important because they promote healthy vision and reduce cancer risk.
Here's a breakdown of the green foods you should add to your plate:
Yellowy Green.
These foods are rich sources of plant nutrients called carotenoids including the compounds lutein and zeaxanthin, which contribute to eye health and reduce the risk of cataracts and age-related macular degeneration.
Examples: Spinach and other greens, green peas and avocados.
Dark Green
These foods contain the healthy compounds sulforaphane, isothiocyanate and indoles, which Heber says break down cancer-causing chemicals.
Examples: Broccoli, Brussels sprouts, cabbage, Bok Choy and kale.
Light Green.
These foods contain flavonoids that protect cell membranes.
Examples: Spring onions, celery, pears, endive, and chives.
When to Avoid Green
Never eat potatoes that are green below the skin. This green color indicates the presence of a bitter tasting toxin called solanine which is toxic even in small amounts and can cause nausea and headaches. Solanine, which is naturally in potatoes as the plant's defense against insects, increases in concentration when potatoes are stored in warm temperatures or exposed to light.
How Green is Your Menu?
The menu at Glenn's Kitchen, an Atlanta restaurant, teems with green--from fried green tomatoes to its Kitchen Sink Salad which tosses in chopped greens, celery, cucumbers, artichoke hearts and green peppers to its Farmer's Market Pasta with spinach and artichoke hearts. You can even order the green-themed Glenntini, which is made with cucumber-infused vodka, fresh mint and lime juice.
Here's the Glenn's Kitchen recipe for its Kitchen Sink Salad:
Ingredients:
2 oz. Mixed greens, chopped
2 oz. Head lettuce, chopped
1 oz. Roasted shallot vinaigrette
1 oz. Cheddar cheese, shredded
5 Cucumber slices, halved
1 oz. Carrot, julienne
1 oz. Grape tomato, halved
1 oz. Red onion, julienne
1 oz. Vidalia onion, julienne
1 oz. Celery, diced
1 oz. Corn kernels, roasted
1 oz. Red pepper, diced
1/8 Artichoke heart, cut into 6 pieces
5 Croutons
Directions:
Mix all ingredients. Season with salt and pepper, and serve.
Roasted Shallot Vinaigrette
Ingredients:
16 oz. champagne vinegar
32 oz. extra virgin olive oil
3 tsp. Dijon mustard
12 shallots, roasted and chopped
2 tsp. salt
1 tsp. pepper
1 bunch fresh thyme, chopped
4 oz. honey
Directions:
Puree all ingredients together with a hand blender except oil. Slowly emulsify with oil.
Roasted Shallots
Ingredients:
12 shallots, peeled, stem removed
1/4 cup extra virgin olive oil
1 tsp. rosemary, chopped
1 tsp. thyme, chopped
1 tsp. salt
1 tsp. pepper
Directions:
Preheat oven to 400 degrees. Toss shallots with olive oil and herbs. Place on a half sheet pan stem side up, leaving 1-inch between each onion. Place pan in oven and roast for about 20 minutes, or until well caramelized and soft. Remove from oven and season with salt and pepper. Cool immediately.
