There are many reasons to feel lucky this month, even if we can’t celebrate St. Patrick’s Day at our favorite Irish Pub. Luckily, I have an idea that can help get you in the spirit and into the kitchen. This year, let’s put on our green clothing and enjoy some green foods like green cabbage, celery, and Bartlett pears! I hear that leprechauns say these foods are ‘class’ (Irish slang for good).  Here are two recipes that turn these ‘ordinary’ foods into really delicious dishes that will make you feel like you’re ‘having a craic’ (Irish slang for: out having fun).

Although green cabbage looks like lettuce, it’s actually from the Brassica genus of vegetables, which is the same family as broccoli, cauliflower, and kale. It is packed with vitamins and minerals. Just 1 cup of raw green cabbage contains 22 calories, 1 gram protein, 2 grams fiber, vitamin K, vitamin C, folate, manganese, vitamin B6, calcium, potassium, and magnesium. Vitamins and minerals are essential, or necessary, for our diet because they help us do daily activities.

For example, vitamin B6 and folate facilitate processes in energy metabolism and help maintain normal functioning of the nervous system. Cabbage also contains antioxidants, which help protect the body from the cell-damaging effect of free radicals. Research suggests that antioxidants, like vitamin C, may be protective against heart disease, certain cancers, and vision loss. Some interesting facts about vitamin C include: It is a water-soluble vitamin; It is needed to make collagen, the protein that gives structure and flexibility to skin, bones, muscles, and blood vessels; It helps the body absorb non-heme iron, the iron found in plant foods.

Celery is part of the Apiaceae family, which includes carrots, parsnips, parsley, and celeriac. Celery gives the perfect fresh flavor and crispy, crunchy texture to any soup, chicken salad, or snack. While it is low in calories, celery provides a rich source of antioxidants, such as vitamin C, flavonoids, beta carotene, and 12 other kinds of antioxidants. It is also a good source of phytonutrients, which have been shown to reduce inflammation in the digestive tract, cells, blood vessels, and organs. Celery’s high-water content, of about 95%, and ample amount of soluble and insoluble fiber, supports a healthy digestive tract by providing food for the good bacteria and promoting regular bowel movements. One cup of celery has 5 grams of dietary fiber. It is also low in sodium and low on the glycemic index, which means that it has a steady effect on blood sugar.

Bartlett pears are unique in that its skin color brightens as it ripens. So, if you like a crunchy and tart pear, grab it while it’s green. When its skin starts to turn yellow-green, it will be juicy and mildly sweet. If you want them when they are bursting with super-sweet juice, let them ripen to a golden yellow hue. A medium-sized pear (178 grams) contains 101 calories, 1 gram of protein, 27 grams of carbs, 6 grams of fiber, vitamin C (12% of the Daily Value (DV)), vitamin K (6% of DV), potassium (4% of the DV), copper (16% of DV), and small amounts of folate, vitamin A, and niacin. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function. Like the rest of the bunch, pears are an excellent source of polyphenol antioxidants. Remember, antioxidants protect against oxidative damage. Be sure to eat the whole pear, as the peel contains loads of fiber and boasts up to six times more polyphenols than the flesh!

When was the last time you let cabbage shine for itself in a dish? This Roasted Cabbage Wedges recipe is healthy, crunchy, flavorful, and super simple to make. It pairs well with a slow-cooked corn beef! Looking to find a nice balance between salty and sweet, with a bonus crunch? Try this Crunchy Winter Slaw made with pear, and Manchego cheese. This recipe also calls for cabbage and celery, so you can make a perfect salad with this bunch of green ingredients. ☘️