When I recently surveyed the produce aisle in my local supermarket, my eyes popped out at some of the prices. A head of Napa cabbage costed about $5.50, the exotic Muscat grapes were a dollar more a pound than conventional green grapes and a kiwano melon came in at about $6 — despite being the size of a large orange rather than a robust melon.
But when I searched for the cheaper produce I grew up with — cucumbers, green beans and Granny Smith apples — I was saddened to see they were placed in the back of the aisle. They reminded me of those kids who were popular in high school but turned up at the 20th class reunion wearing their high school letter jackets and wishing their classmates would look at them the same way.
[See: 11 Winter Produce Picks that Pack a Health Wallop.]
These produce pals of mine don’t deserve such second-class treatment. It’s time we stand up for the less expensive, healthy green produce that provide an enormous nutritional bang for your buck. If you’re on board, start shopping with my list of old green favorites — and try eating them in these new ways:
1. One Head of Jumbo Green Cabbage: 89 Cents
While we tend to only think about eating green cabbage on St. Paddy’s day, you may want to reach for it all year. This cruciferous vegetable contains a phytochemical called glucosinolates, which is broken down during cooking and digestion and transformed into active compounds that may help fight cancer. Instead of eating the traditional (and bland) boiled cabbage, try roasting it for a culinary delight. Simply slice a head of cabbage into four wedges; brush them with olive oil, salt, pepper and garlic; and roast them in a pan for 30 minutes at 450 degrees F. I promise you will make this once-a-year tradition a monthly menu favorite.
2. One Robust Head of Iceberg Lettuce: $2
Iceberg lettuce needs a good public relations agency to bust the myth that it’s worthless in the nutrition department. You want the truth? For a mere 20 calories, a generous 2-cup serving of shredded iceberg lettuce will provide you with over 10 percent of your daily needs for folate — a B vitamin that can reduce the risk of certain cancers, as well as the chance of birth defects in babies during pregnancy. In the kitchen, you can use iceberg lettuce as a base for a salad along with other mixed greens and veggies. Just add some shredded carrots, raisins and a tad of rice vinegar and oil, and you’ll have a sweet, crunchy side to any sandwich or meal.
3. One Large Honeydew Melon: $5
One cup of this sweet green melon serves up more potassium than a banana for about one-third of the calories. Most Americans are falling short on potassium, which can help lower high blood pressure. To eat honeydew creatively, top cut-up chunks with vanilla Greek yogurt and a shaving of lime zest for a refreshing breakfast or snack.
[See: 9 Foods Packed With Potassium.]
4. One Pound of Frozen Green Peas: $1.39
Want to add some plant protein to your meals? A cup of green peas provides more protein than a 1-ounce serving of chicken. Plus, peas, which are considered legumes, come with a bonus boost of vitamin K, which you need not only for your blood to clot, but also to keep your bones strong. Buy them frozen and add them to soups, salads and stews to help meet your daily non-meat protein quota.
5. One Kiwi: 70 Cents
What’s not to love about this fuzzy ball of fruit that slices open to reveal a green flesh of pure sweetness? Kiwis are jam-packed with vitamin C, providing over 50 percent of an adult’s daily need. And they’re easy to eat, too: Just slice a kiwi in half and use a spoon to scoop it out for a delicious, nutritious snack.
[See: 10 Healthful Snacks That Won’t Break the Calorie Bank.]
See? It’s easy (and healthy and inexpensive) being green. Sure, if you want and can afford the exotic produce, go for it — it’s good for you, too. But if you want to be green and save your green, look to new ways to enjoy these tried-and-true beauties.
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5 Totally Underrated Green Fruits and Vegetables originally appeared on usnews.com
