Let’s Go Green!

Many people associate the month of March with the vibrant color green, likely due to the festivities surrounding St. Patrick's Day. However, it might surprise you to learn that March is also recognized as National Nutrition Month! In celebration of National Nutrition Month, I would like to take this opportunity to share some of my all-time favorite green foods and highlight why they are absolutely essential for women’s health. These nutrient-dense options can contribute significantly to our overall vitality and energy levels.

Arugula

Arugula, a spicy and leafy green vegetable, is packed with essential nutrients; it’s rich in vitamins A, C, and K, as well as folate and calcium, which support immune function, skin health, and strong bones. The high fiber content in arugula aids digestion, promotes gut health, and can assist in maintaining a healthy weight by keeping you fuller for longer. As a bonus, arugula is a great source of antioxidants, which may help reduce inflammation and lower the risk of chronic diseases like heart disease and cancer. Its natural compounds also promote hormonal balance, making it particularly beneficial for women’s overall well-being. One of my favorite ways to enjoy the peppery bite of arugula is to use it a (uncooked) topping on pizza.

Asparagus
Asparagus is a powerhouse vegetable for women's health. Its’ high fiber content aids digestion and promotes gut health. Asparagus is also loaded with antioxidants that can help reduce inflammation, boost immunity, and promote healthy skin. This vegetable is low in calories and high in vitamins A, C, and K, all of which contribute to bone health and skin vitality. Try it grilled on the BBQ - its delicious!

Avocado
Avocados are an excellent source of healthy monounsaturated fats, which are beneficial for heart health, a major concern for women as they age. Packed with potassium, they help balance blood pressure and maintain proper fluid balance in the body. Additionally, avocados contain fiber, which aids digestion, and antioxidants that protect skin cells from oxidative stress and their rich vitamin E content helps nourish and maintain healthy, youthful-looking skin. Avocado is great on salads and tacos, but don’t be afraid to try it in soups, stir fry and other warm dishes, too.

Broccoli
Broccoli is a nutrient-dense vegetable that plays a key role in women's health, especially in preventing cancer. It is packed with sulforaphane, a compound shown to have anti-cancer properties, particularly for breast and ovarian cancers. Its high levels of fiber support digestive health and can help prevent bloating. Broccoli is also rich in vitamins A, C, and K, which contribute to bone health and skin vitality. Additionally, its calcium content helps support strong bones, an important factor in preventing osteoporosis as women age.

Cabbage
Cabbage is a cruciferous vegetable that offers numerous health benefits for women. Rich in fiber, it helps promote digestive health and can prevent constipation. Cabbage is also a great source of vitamin C, which boosts the immune system and enhances collagen production for healthy skin. Its high content of phytochemicals, such as sulforaphane, can help protect against certain types of cancers, including breast cancer. Cabbage is also low in calories and high in water content, making it a great food for weight management and maintaining a healthy heart.

Edamame
Edamame, young soybeans, are a great source of plant-based protein, making them an ideal choice for vegetarian and vegan women looking to meet their protein needs. They are also high in isoflavones, plant compounds that mimic estrogen and can help balance hormone levels, which is especially beneficial during menopause. Edamame’s fiber content promotes digestive health, while its vitamin K helps with bone strength. Additionally, edamame is rich in antioxidants, which can protect the body from oxidative stress and support heart health.

Green Onion
Green onions, or scallions, may seem simple, but they offer many health benefits for women. Rich in vitamin K, they support bone health and help in blood clotting. They also contain vitamin A, which promotes eye health, and vitamin C, which strengthens the immune system. The sulfur compounds in green onions are thought to have anti-inflammatory properties and can support detoxification in the body. Additionally, the high fiber content aids digestion and supports healthy cholesterol levels, contributing to overall cardiovascular health. (Pssst…check below for a recipe that combines cabbage, edamame, avocado and green onion!)

Microgreens
Microgreens, including varieties like arugula, spinach, and radish, are nutrient-dense and pack a powerful punch of vitamins and minerals. Rich in vitamins C, E, and K, they help support immune function, skin health, and bone density. Microgreens are also high in antioxidants, which can reduce inflammation and protect cells from oxidative damage. Their fiber content promotes digestive health, while they also help maintain healthy blood sugar levels, a key concern for women at risk of type 2 diabetes. These are great topped on salads or grilled fish.

Finally, I’m leaving you with one of my favorite recipes for Thai Coleslaw:

Ingredients:

Dressing

6 Tbsp. Rice Vinegar

4 Tbsp. Light in Taste Olive Oil

2 Tbsp. Toasted Sesame Oil

5 Tbsp. Peanut Butter

3 Tbsp. Soy Sauce

3 Tbsp. Brown Sugar

2 Tbsp. fresh Gingerroot

1.5 Tbsp. minced Garlic

Slaw:

5 cups thinly sliced green cabbage

2 cups thinly sliced red cabbage

2 cups shredded napa cabbage

1 red bell pepper, diced

2/3 cup edamame, cooked

1 carrot, shredded

1/2 cup green onion

1 small avocado, diced

1. Whisk together the above dressing ingredients.

2. In a large bowl, mix all the vegetable together except the avocado. Toss with the dressing just before serving. Top with avocado.