With St. Patrick’s Day upon us, it’s fun to celebrate by enjoying foods that are festive and green. If you are looking for ideas that are more nutritious than a milkshake the color of a four-leaf clover and more palatable than celery juice, look no further. Here are some nutrient-dense foods, that also happen to be green, to enjoy on March 17th and beyond.

Seaweed

It’s common knowledge that leafy green vegetables like kale, spinach and cabbage are healthy and full of nutrients. Another green vegetable to add to your meal plan is edible seaweed, or sea vegetables, like nori, dulse and kelp. Seaweed offers a wide range of vitamins and minerals including iodine, which is important for thyroid health. Seaweed goes well beyond sushi and lends a savory and salty taste to soups, seaweed salads, poke bowls and crunchy snacks. Find seaweed in most supermarkets or your local Asian grocer.

Pistachios

The beautiful green hue of pistachios comes from naturally occurring antioxidants and chlorophyll. As a complete protein source, pistachios can help you meet your daily protein needs better than the other popular snacking nuts. Pistachios are not just a healthy snack, but a nutritious culinary ingredient. Unshelled pistachios are easy to incorporate into recipes such as pistachio and herb-crusted fish, homemade pistachio pesto or a simple salad.

Kiwi

Kiwis are small, but they pack a mighty nutritional punch. In fact, kiwis have more vitamin C, potassium and fiber, per serving, than oranges. California-grown kiwi season lasts October through May, but with imports from New Zealand and Chile, kiwis are generally available year-round. Kiwi adds a vibrant green color and a sweet and somewhat tart flavor to smoothies, salads and salsa. While some people dislike kiwi’s fuzzy brown skin, it is totally safe to eat.

Mung Beans

A member of the legume family mainly grown in certain parts of Asia, mung beans are nutritionally dense and offer many health benefits. Mung beans are similar in size to lentils, but with an oval shape and an olive-green color. One cup of cooked mung beans contains over 15 grams of fiber and an impressive profile of essential nutrients. Mung beans can help promote lower LDL “bad” cholesterol, blood pressure and blood sugar. Mung beans are found dried and packaged at the grocery store. Serve mung beans in flavorful and aromatic soups and hearty stews.

Matcha Green Tea

Matcha is a type of green tea made from ground young green tea leaves. Matcha tea is made by whisking the powder with hot water. Like other green teas, matcha contains antioxidants called catechins. Drinking green tea like matcha is associated with better health, including prevention of heart disease, type 2 diabetes and cancer. It’s important to note that matcha does contain caffeine, but less than coffee or black tea. The flavor of matcha green tea is often described as grassy, slightly sweet and pleasant. Matcha can be consumed hot, iced or made into a latte with steamed milk. Try adding matcha powder to smoothies or mixed into frozen yogurt for a treat.

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While these are some of the healthiest green foods outside of the leafy green category, there are others that should also be mentioned including avocados, edamame and nopal cactus. You don’t need the luck of the Irish to reap the nutritional benefits from all of these amazing green foods.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at [email protected].