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Seeing Green

St. Patrick's Day Fun with Vegetables

By Donna Smith

On St. Patrick's Day, kids love to wear green – and pinch those who don't! Another favorite is to drink tinted lemon-lime soda or milk. This year, why not use this day to introduce your child to a new green vegetable, or make the ones he likes in a new, exciting way.

Green vegetables are an important part of a healthy diet and should be included each day, according to Peggy O'Shea, a Boston, Mass.-based registered dietitian and a member of the Massachusetts Dietetic Association board of directors. "Green vegetables contain varying amounts of many different vitamins including vitamin A, vitamin C, beta-carotene, B vitamins and vitamin E as well as important phytochemicals, antioxidants, fiber and some even contain a significant amount of calcium," she says.

When selecting green vegetables, keep in mind that the darker the green, the more nutrients they contain. "The nutrient content of iceberg lettuce (very light green) is very low in comparison to darker green choices such as spinach or broccoli," O'Shea says. "Each green vegetable has unique benefits and [is] high in different vitamins and minerals."

Some of the most nutritious green vegetables include spinach, broccoli (a cruciferous vegetable, which have been shown to possibly reduce cancer risk), kale and green peppers.

As with all colors of vegetables, the more they're cooked the more vitamins and minerals are lost. "The vegetables tend to break down when exposed to heat," O'Shea says. "The longer and hotter you cook them, the more nutrients you are likely to lose."

O'Shea says the ideal way to eat vegetables and preserve the biggest amount of nutrients is to eat them raw, but if you are cooking your vegetables, try steaming them either in a steamer or in the microwave. "Stir frying also can be a good way to preserve the nutrients," she says. "Always use as little water as possible, and avoid boiling vegetables, as the vitamins, minerals and phytochemicals will escape into the water rather than remaining in the vegetables. Also try to keep the vegetables in larger pieces when cooking. The more their surface is exposed to air and/or water, the more likely you will lose those important vitamins and minerals."

Want to see more?

• St. Patrick's Day the Preschool Way: Throw an Irish Bash with Your Children
• Irish Inspirations: A St. Patrick's Day Feast
• Recipes!
• Check out our Article Library.
• Talk about it!

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