Nutritious Green Foods for St Patrick’s Day

Most of us still enjoy wearing green for St Patrick’s Day, but how about eating green too?  Here are just a few of the highly nutritious green foods you can include in your diet this year.


Often avoided due to their relatively high fat content, Avocados are one of the best foods you can eat! Most of the fat is monounsaturated fat, which is considered to be a “good fat” which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease.

Avocados contain high levels of B vitamins, which are known to increase energy, while vitamin B6 is important in the manufacture of sex hormones. They also contain an excellent source of potassium (more per weight than bananas) and are also rich in vitamins K, C & E.


Healthful Hint:


An incredibly versatile vegetable, spinach can be eaten hot or cold. It is a good source of vitamins A, B, C, E and K, protein, fiber, zinc, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Healthful Hint:


Pistachio Nuts

Pistachio nuts are an excellent source of protein, fats, fiber, vitamins A,B, C, E & K, minerals phosphorus, potassium, calcium, iron, magnesium, zinc, copper and manganese.  Studies show regular consumption of these nuts can decrease your levels of LDL
(bad) cholesterol and while giving your immune system a boost.

Healthful Hint:

  • Switch your afternoon sweet treat for a handful of pistachio nuts and a piece of fruit



Ingredients may vary with pesto recipes as some can be made with or without nuts and dairy but it will always contain basil which is packed with vitamin A, C & K, manganese and copper.

Healthful Hint:

  • Why not try pesto on your pizza base instead of tomato puree



Kale, a member of the cabbage family, is one of the healthiest and most nutritious plant foods in existence. It is loaded with vitamins, minerals and antioxidants. It can help lower cholesterol, is one of the world’s best sources of vitamin K – essential for blood clotting, helps to protect the eyes and is used to aid weight loss.

Healthful Hint:

  • Care is essential in cooking as vitamin C and folic acid are sensitive to heat so don’t overcook it!


Brussel Sprouts

Often ignored other than for Christmas dinner, brussel sprouts are in season from September to December. They are a good source of fibre and vitamins, especially vitamin C and folic acid.

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A traditional favourite in Ireland, cabbage is in season all year round.  Green cabbage (cooked) is a good source of fibre and vitamins A & C and folic acid. While cooked red cabbage contains more Vitamin C and fibre.

Healthful Hint:

  • Make your own coleslaw with this delicious and simple recipe


Include these nutritious green foods in your diet with these tasty recipes