Centsable Health: Reasons to eat your greens - KTIV News 4 Sioux City IA: News, Weather and Sports

Centsable Health: Reasons to eat your greens

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On this week's Centsable Health, Fareway registered dietitian Whitney Packebush is helping us find foods that will have you seeing green.

Green Fruits:

Avocados

Green Apples

Green Grapes

Honeydew

Kiwifruit

Limes

Green Vegetables:

Artichokes

Arugula

Asparagus

Broccoli

Brussels Sprouts

Green Beans Cabbage

Celery

Cucumbers

Endive

Leafy Greens

Leeks

Lettuce

Green Onions

Okra

Peas

Green Peppers

Snow Peas

Spinach

Sugar Snap Peas

Zucchini

Health benefits of green fruits and veggies: low fat; saturated fat free; low sodium; cholesterol free; high in vitamin C; high in folate; good source of dietary fiber; good source of potassium

Also contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Cabbage:

25 calories

Excellent source of Vitamin C, which is important for healthy skin and a strong immune system

Excellent source of Vitamin K, which supports bone health

2 grams of fiber, which helps support a healthy digestive system and satisfies hunger

How to Buy Cabbage: Look for a firm head that's heavy for its size and has crisp leaves with no signs of browning or withering.

How to Store Cabbage: Wrap tightly in plastic and store in the refrigerator for up to 7 days.

How to Enjoy Cabbage:

Shredded. Shred raw green and Napa cabbage and serve with a sesame-ginger dressing.

Sautéed. Sauté red cabbage, grated apple, diced onion and raisins.

Stuffed. Stuff cabbage leaves with lean ground turkey and whole-grain rice. Steam and serve with a tomato sauce.

Soup. Make cabbage soup with white beans, chopped tomatoes and onions and lean sausage

IRISH RECIPES available at www.fareway.com

Vegetable Shepard's Pie

Irish soda bread

French onion soup

If you have questions about this Centsable Health topic click here.

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