Green Fruits and Vegetables!

I just could not let St. Patrick’s Day slip by without posting about something green!

First of all, Happy St. Patrick’s Day and happy National Nutrition Month! If March was a color, it would definitely be green. We have green foods, green beer, and dress in all green! Given that St. Patty’s Day falls in the middle of National Nutrition Month, I thought it would be appropriate to make a post about fruits and veggies more specifically the green ones! And since this St. Patricks Day falls on 3/17/2020, you’ll find below 3 tips for eating more F&Vs, 17 fun facts about F&Vs, and a list of 20 green vegetables and 20 green fruits.

3 Tips to Eating More Fruits and Vegetables:

  1. Start early. Always strive to have a fruit and vegetable at breakfast. Try: fruit in your cereal or oatmeal, chopped vegetables to eggs while cooking, put sautéed peppers and onions in grits, or drinking 8-oz 100% fruit or vegetable juice
  2. Keep fruits and vegetables close and ready to eat. Cut up raw veggies such as carrots, celery, and cucumber for a quick and easy-to-grab snack. Purchase fruits such as apples, oranges, and bananas for easy on-the-go snack. You can also keep dry fruit nearby too, just remember to consume them in smaller portions due to the higher sugar content!
  3. Add vegetables and/or fruit to every meal! Top your sandwich or wrap with extras like lettuce, cucumbers, avocado, tomatoes, onions, sprouts, etc. Try adding fruit to salads at lunchtime. Add additional fruits and vegetables to your meals like onions, garlic, zucchini, or peppers to soups, casseroles, or pasta sauces.

17 Fun Green Fruit & Vegetable Facts:

  1. Green fruits and vegetables are loaded with vitamins and minerals such as Vitamins C, A, E, K, some B vitamins, magnesium, iron, and potassium.
  2. To get more iron from vegetables, drink orange juice with it! The vitamin C from the OJ will help you absorb more iron from plant sources.
  3. Green fruits and vegetables get their color from chlorophyll.
  4. Asparagus, broccoli, leafy greens, avocados, and okra all good sources of folate.
  5. Green vegetables contain the phytochemical sulforanphane and insoles.
  6. Dark greens contain lutein which an antioxidant and is believed to be essential for eye health.
  7. The part of the broccoli we eat is actually the flower!
  8. Kiwi fruit contain more vitamin C than oranges.
  9. When looking for a ripe avocado, look at the color and softness when pressed. Has avocados change color as they ripen, olive green means needs more time. Or try softly pressing on the top, a firm avocado needs a couple more days to ripen.
  10. An artichoke is technically a flower bud that has not bloomed yet and one artichoke plant can produce 20+ artichokes a year.
  11. Zucchini has more potassium than a banana.
  12. You can microwave a lime for 15 seconds to get x2 as much juice from it.
  13. Broccoli, Broccolini, and Broccolini are not the same things! Broccoli is a part of the mustard family and broccoli rabe is a part of the turnip family. Broccolini is a mix between broccoli and Chinese broccoli.
  14. “Cool as a cucumber” is not just a funny saying. The inside of a cucumber could be 10-20° cooler than the outside air thanks to their high water content. They are 96% water.
  15. Green tomatoes are commonly fried, but did you know you can grill them? They are actually easier to grill than their red counterparts!
  16. When picking jalapeños, the ones with the “stretch marks” tend to be hotter.
  17. Many of the foods we know as vegetables are actually fruits. By definition a fruit is a seed-bearing structure that develops from the flower/ovary of a plant and a vegetable is any part of a plant that you can eat that is not the flower/ovary

Green Vegetables

  1. Artichoke
  2. Arugula
  3. Asparagus
  4. Broccoli
  5. Broccolini
  6. Broccoli Rabe
  7. Brussel Sprouts
  8. Cabbage
  9. Celery
  10. Edamame
  11. Endive (frisee & regular)
  12. Greens (Mustard, Turnip, and Collards)
  13. Green Onion
  14. Kolrabi
  15. Kale 
  16. Leeks
  17. Spinach 
  18. Romaine Lettuce
  19. Watercress
  20. Herbs

Green Fruits and Botanical Fruits

  1. Avocado
  2. Cucamelon
  3. Cucumbers
  4. Green Apples
  5. Green Beans
  6. Green Bell Pepper 
  7. Green Chilies
  8. Green Grapes 
  9. Green tomatoes 
  10. Honeydew
  11. Jalapeno
  12. Kiwi 
  13. Limes
  14. Okra 
  15. Olives 
  16. Pea 
  17. Pears
  18. Poblano Pepper 
  19. Tomatillo
  20.  Zucchini

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