Top 10 Greens

…for a healthy, sustainable, dye-free St. Patrick’s Day!

When it comes to holidays, it can be difficult to develop a menu that not only pleases all of your guests, but that’s healthy for them too. This is especially true for holidays where artificial additives tend to be top of mind – take St. Patrick’s Day for example. Lately I’ve seen a bunch of dyed-green foods being shared across social media sites like Pinterest and Facebook, so it inspired me to share a list of 10 alternative greens you can serve at your St. Patrick’s Day party. Cheers!


10. Honeydew

Honeydew is a nutritious melon. It contains vitamin B6, vitamin C, folate and potassium. This melon also contains a high level of water so it also helps to hydrate your body.

9. Celery

Celery is a high-fiber vegetable that is easy to eat as a snack. Celery also contains calcium. It works to help your body prevent high blood pressure and cancer, and also helps the immune system function optimally.

8. Green Beans

Green beans contain vitamins A and C. They also have calcium and iron. They’ll help your bones stay strong and help prevent anemia.

7. Asparagus

Asparagus is a high-fiber vegetable. Fiber in the diet will help you feel full too which helps you know when you’ve eaten enough. (Secret: Fiber also helps your body avoid constipation.)

6. Green Peppers

Green peppers are a rich source of vitamin C, an antioxidant. This vitamin helps keep skin healthy and works to heal wounds. Eating this green vegetable is a way for you to help your body prevent cancer too.

5. Kiwi

The kiwi fruit contains a strong level of vitamins C and E. It also contains magnesium and potassium. You can use this healthy fruit in fruit salads, as a topping on yogurt or cereal and in chicken recipes.

4. Cabbage

Cabbage is a common staple for St. Patrick’s Day, but you don’t always have to cook it – consider mixing it in with your salads or even sauerkraut. Cabbage is a great source of cancer-fighting compounds and vitamin C.

3. Spinach

Spinach is known for its high concentrations of vitamins A, C and E along with beta carotene and selenium that fight inflammatory and cancerous agents in the body. Phytonutrients and chlorophyll, also in spinach, help protect the skin and brain. Its high levels of potassium and folate support the central nervous system and can help prevent Alzheimer’s disease. Try steaming spinach and adding it to a soup.

2. Kale

Kale is a unique green closely linked to the cabbage family. Just one serving of kale contains the Recommended Daily Allowances (RDA) of vitamins A, C and K along with 5 grams of fiber minerals like calcium, potassium, iron and magnesium. The vitamin K in kale promotes normal blood clotting, a strong immune system and bone health. Add kale to a salad, blend it into a smoothie or bake kale chips. (Hint: Stay tuned for a surprise at the end of this blog post…)

1. Broccoli

An antioxidant rich food, broccoli contains beta carotene, vitamins C & E, folate, iron and potassium. It’s a terrific low-calorie food (only 33 calories per 4 ounce serving) for anyone.


Need tips for preparing these delicious foods or a few recipe ideas? Please connect with us on Facebook or e-mail me directly at

In Good Health,

Valerie Douglass, DTR

Mary’s Gone Crackers

From My Kitchen to Yours… Kale Chips

What You’ll Need:

Bunch fresh, organic kale

Olive oil (I use extra virgin)

Balsamic vinegar

Himalayan pink salt

What To Do:

Thoroughly wash kale

Remove the stems

Chop kale into one inch sections

Lay it out on a paper towel to remove excess water

Slightly spray a baking sheet with olive oil

Place kale on the baking sheet, evenly distributed

Spray kale lightly with olive and oil balsamic vinegar

Sprinkle lightly with pink salt

Bake at 350 degrees for 15 minutes*, rotating kale half way through


*Oven times may vary depending on your oven. Check often to prevent burning.



A Few of My Favorite Sources:

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