Dark green leafy vegetables (spinach, kale, collard greens, Swiss chard, etc.) are the most nutrient dense food. They are a rich source of minerals and vitamins, including iron, potassium, calcium, vitamins K, C, E, and many B vitamins. They are also full of antioxidants that protect our cells from damage—so your body stays in better working condition so that you can stay healthy and energized.
With St. Patrick’s Day coming up, it’s time to get your GREEN energy on! Sure, there is green beer and green bagels , but when we think green, we think all of the energy-providing healthy fruits and veggies we can make delicious foods with to celebrate the holiday!
Zucchini is an amazing addition to your diet. For only 36 calories/cup, this vegetable is full of fiber, which aids in digestion, and helps maintain blood sugar levels—(think stable energy without peaks and valleys)!. Zucchini also has vitamins A and C, both antioxidants that are anti-inflammatory and help prevent hyper-inﬂammatory disorders, including asthma, osteoarthritis, and rheumatoid arthritis.
Green grapes are low in calories, saturated fat and sodium and absolutely free of cholesterol. They’re rich in carbohydrates (eat them to rev your energy), vitamin C and vitamin K, contain flavonoid antioxidants, and some amount of iron and potassium.
Here’s a recipe that our incredible friend and fellow registered dietitian Ellie Krieger, prepared on an episode of her show (Sam—was this Healthy Appetite? If so, we should write) Healthy Appetite on The Food Network that highlighted some green super foods! Talk about an energizing meal!
Hummus and Grilled Vegetable Wrap
- 2 medium zucchini, cut lengthwise into 1/4-inch slices
- 2 teaspoons olive oil
- 1 pinch of sea salt
- Pinch freshly ground black pepper
- 1 cup store-bought hummus
- 4 pieces whole-wheat wrap bread (about 9” in diameter) – want to go green? Get spinach wraps!
- 1/4 cup pine nuts, toasted
- 1 medium green bell pepper, thinly sliced
- 2 ounces baby spinach leaves (2 cups lightly packed)
- 1/2 cup red onion thinly sliced into half moons
- Preheat the grill or grill pan over medium heat.
- Brush both sides of the zucchini slices with the oil and sprinkle with the salt and pepper.
- Grill until tender and slightly browned, about 4 minutes per side.
- Spread 1/4 cup of the hummus over each piece of bread.
- Sprinkle 1 tablespoon of pine nuts on top.
- Top with 3 slices of zucchini, 2 pieces of pepper, 1/2 cup of the spinach, and a few sliced onions.
- Roll each of them up and cut in half on a diagonal.
Calories: 320p; Total Fat: 15g (Sat Fat 2g, Mono Fat 6g, Poly Fat 6g); Protein: 12g; Carb: 42g; Fiber: 8g