3 surprising green foods that pack a nutritional punch + delicious recipes to enjoy

There is a reason why your doctor wants you to “eat your greens.”Green fruits and vegetables are often high in folate,potassium, vitamins A and C andfiber.You should tryto eat produce of every colorso that you get a mix ofall thenutrientsyour body needs.Here,we are focusing on the benefits of green produce and the tasty ways you can enjoy them.

We knowgreenfoods like spinachand kale arenutritious. But here arethreehealthygreen fruits and vegetables thatmay surprise you withtheirvitamin and mineral offerings.

Avocados

Yes, avocados are high in fat. But,did you knowthey aremostly made up of good, heart-healthy fats?In fact, a recent study found that eating an avocado every day may lower cholesterol levels.Thegreen fruit is also rich in fiber.There areabout 5 grams per serving (one-third of the fruit).Plus, they arerich in nutrients like folate, potassium and B vitamins.

Tex-Mex Tofu Scramble

Makes 1 serving
Prep: 10min | Cook:7min

Ingredients

• 3 oz extra-firm tofu, pressed to remove excess water
• ⅛ tsp turmeric
• 1 tsp olive oil
• 1 tsp chili powder
• 2 green onions, chopped
• 1 cup shredded zucchini
• Salt and pepper, to taste
• 3 Tbsp prepared guacamole
• 2 Tbsp chopped fresh cilantro
• 10 whole grain tortilla chips

Preparation

In a bowl, mash tofu and turmeric with a fork until it resembles scrambled-egg texture (tofu will turn an egg-like yellow hue). In skillet over medium heat, sauté chili powder and onion in oil for 2 minutes. Add tofu mixture and zucchini and cook another 5 minutes. Season with salt and pepper. Top scramble with guacamole and cilantro. Serve with tortilla chips.

Nutrition Information

Per serving

Calories: 384; Total fat: 26 g; Saturated fat: 3 g; Sodium: 302 mg; Cholesterol: 0 mg; Total carbohydrates: 34 g; Fiber: 9 g; Sugars: 8 g; Protein: 14 g; Potassium: 623 mg

Pears

Pears areoften green in color,butpearsof all colorsare rich in nutrients. One pear has just100 calories. And yet, it stillpacks in 6 grams of fiber,along with vitamin C,potassiumand magnesium. Potassium helps the body get rid of salt, making pears a great treat for those with high blood pressure.

Pear & Swiss Quesadilla

Makes 1 serving
Prep:5min Cook:1min

Ingredients

• 1 8-inchwhole grain tortilla
• 1 pear, thinly sliced
• 2 slices reduced-fat Swiss cheese

Preparation

Place pear slices and Swiss cheese on top of the tortilla, roll up, and microwave 15-30 seconds, or until cheese melts.

Nutrition Information

Per serving

Calories: 386; Total fat: 9 g; Saturated fat: 5 g; Sodium: 418 mg; Cholesterol: 20 mg; Total carbohydrates: 56 g; Fiber: 11 g; Sugars: 20 g; Protein: 22 g; Potassium:161mg

Serve with 1-2 cups of your choice of vegetable or select a side to help complete a balanced meal.

Edamame

Edamameareactuallysoybeans.You can often find themin the freezer sectionat thegrocery stores. Sometimes they’re still in their pods or shell. Other times you’ll find just the bean with the shell removed. Edamameisa great source of plant-based protein. One cup ofsoybeans has 18 gramsalong with 8 grams of fiber.The best part? They’re super simple to prepare. Try them in this tasty rice bowl.

Edamame & Broccoli Rice Bowl

Makes 1 serving
Prep: 5 min | Cook: 10 min

Ingredients

• 1 Tbsp chunky natural peanut butter
• 2 Tbsp 100% pineapple juice
• 1 Tbsp water
• 1 tsp low-sodium soy sauce
• 2 cups broccoli florets
• ½ cup shelled edamame
• ½ cup cooked brown rice

Preparation

Whisk together peanut butter, pineapple juice, water and soy sauce. Toss with broccoli florets and edamame, thensautéfor8 minutes. Serve over brown rice.

Nutrition Information

Per serving

Calories: 345; Total fat: 13 g; Saturated fat: 2 g; Sodium: 407 mg; Cholesterol: 0 mg; Total carbohydrates: 42 g; Fiber: 9 g; Sugars: 9 g; Protein: 18 g;Potassium 1,215 mg

This recipe is high in potassium.If you have kidney disease or are taking certain medications, youmay need to limit potassium in your diet. Talkwithyour doctor any restrictions you may with your diet.