Eat the Rainbow, Color by Color: Green (Part 3 of 3)

We’ve come to the end of the rainbow! Nope, I don’t have a pot of gold for you. I have ways to eat your greens!

A bit lost? Check out my last articles. We started with the benefits of eating the rainbow for more complete nutrition. Missed it? Read it here. Then went on to preparations for the red/blue/purple color food group, check it out and then the orange/yellow color food group, see here.

In this series, I am giving you the how-to to eating the rainbow, sharing a list of fruits and vegetables in each group, some tips to prepare them and links to buy certain items.

We’re at the greens, a category on its own because the spectrum of green variety fruits and vegetables is so vast!

Everything that glitters is green.

First, why are there so many foods in the green group?

Well, because there are green/yellow, green/white and then green, each with unique nutritional benefits. Between the fruits, vegetables, onion varieties and squash — there is a lot to cover here!

The perfect side. Brussels sprouts, asparagus, broccoli, green beans, green peppers, zucchini, corn, peas, snow peas, sugar snap peas, and okra.

1. Try them roasted. I love making brussels sprouts in the oven because they come out perfectly cooked through with a little crunch. I cut each brussels sprout into quarters and toss in oil, salt, pepper, garlic powder, minced garlic and a splash of balsamic vinegar then bake at 375 for 20–25 minutes. This also works great with broccoli, green beans and asparagus.
2. Sweet or zoodle. Zucchini is so versatile and the mild flavor pairs well with almost any meal. Spiral cut for an alternative to spaghetti or into length-wise strips for veggie lasagna noodles. Grate it and make delicious zucchini bread! My favorite recipe is from Chef Marcela, see it here. Pro-tip, squeeze all the liquid from the grated zucchini before adding to the recipe.

Sweet greens. Cucumber, celery, green grapes, kiwi, green apples, limes, honeydew melon and pears.

1. You’re guaranteed to find one or more of these in a green juice. If you don’t want to eat your greens, drink them! Remember to opt for organic, cold-pressed and no added sugar as much as possible. Try Suja Organic juice and Trader Joes varieties.
2. Fresh or frozen. I am transported back to hot summers whenever I have frozen grapes. Just wash, remove from the stem and place them in the freezer for a refreshing snack. Or, pop a few in your glass to chill that Pinot Grigio you forgot to put in the fridge.

Every good cook... Green onions, artichokes, watercress, leeks, scallions, garlic, onions, and chives.

1. There is nothing like the smell of onion and garlic simmering in a bit of oil or butter. Mmmmm. Whether it be the base for a marinara sauce, hearty soup, or literally any other dish, onions add an umami flavor you’re sure to miss without them.
2. Swap out your usual white onion for leeks or green onion depending on the dish. Also, using the white part of the onion in the cooking of the dish and the green part as a garnish brings out two unique flavors from one vegetable!

The star of the show. Avocado.

1. Avocado toast. The food of our generation. TBH, I will not buy this at a restaurant as a matter of principle. It’s so easy to make at home especially with so many topping options! Try sliced tomatoes with a drizzle of pesto, an egg and some hot sauce, or get fancy with smoked salmon, capers and purple onion. Then take a picture for the ‘gram or it didn’t happen.
2. The base for any dressing! Just blend with a handful of fresh herbs, I love basil, squeeze in half a lemon, a clove of garlic and season to taste. Play with the liquid for a thinner consistency and use whatever fresh herbs you can find.

Tall, dark and leafy. Bok Choi, collard greens, mustard greens, romaine lettuce, spinach, turnip greens, kale, green cabbage and endive.

1. And for the lady, perhaps a salad? Perhaps NOT! Okay, yes you can make a salad. But you know a frittata is more fun, throw kale or spinach in your eggs for your green fix.
2. Stir fry it up. Box Choi is the perfect mix of onion and leafy green, and it will take your stir fry to the next level. Dice the white stalk part and cut the leaf into medium-thick slices. Saute the diced stalk part with your onions and garlic, then add all other veggies, meat options and season. Near the end of cooking add the green leaf strips to your pan, toss and cook for another three minutes. Enjoy!

Eating the rainbow can be fun and delicious. The trick really is to focus on each color food group when you are shopping and also at each meal throughout your day. If it works for you to make lists, write down how many colors you’ve eaten each day!

Make sure to check out my past articles about eating the rainbow for more complete nutrition the red/blue/purple food preparations, and the orange/yellow food preparations.