Make your festive feast healthier

The green stars

Avocados
Although avocados contain fat, it's heart-friendly monounsaturated fat, similar to that found in olive oil, which helps lower blood-cholesterol levels. They also contain another substance that helps to lower LDL, or “bad,” cholesterol: beta-sitosterol, one of a group of plant chemicals called phytosterols that have been shown to decrease cholesterol absorption. An excellent source of folate and potassium, avocados also contain vitamin E, magnesium, B vitamins and fibre. Rich and wonderful, avocados are great in guacamole, sliced into a salad, spread on bread instead of mayonnaise or diced into salsa.

Broccoli
If you pick only one green vegetable for your holiday dinner, you might want to consider broccoli. One cup of this popular and delicious vegetable gives you about a quarter of your recommended daily vitamin A in the form of beta-carotene, more vitamin C than a glass of orange juice, as well as folic acid, calcium and fibre -- all for only 50 calories. Its green colour comes from chlorophyll, which researchers suspect becomes a powerful cancer-fighting agent when broken down by digestion. Broccoli contains many other powerful plant chemicals associated with lowering your risk of disease; for example, sulphurophane is associated with lowering cancer risk and lutein helps prevent sight-destroying macular degeneration. Eat broccoli cooked as a side dish, raw with a dip or in soup before dinner.

Brussels sprouts
Brussels sprouts are another dietary superstar. They're an excellent source of vitamin C (100 milligrams per cup) and a good source of folate, beta-carotene, iron, potassium and fibre -- all for only 60 calories per cup. Brussels sprouts contain plant chemicals called indoles, which may help lower the risk of breast cancer. Brussels sprouts can be steamed or roasted and make a great accompaniment to a main course.

Kale
Kale is an unsung hero in the green family. It's an especially good source of calcium (1/2 cup/125 millilitres cooked kale has 95 milligrams), and it's the type of calcium that is more available to our bodies than the calcium found in most other greens. It's rich in vitamin C and beta-carotene and contains the plant chemicals of fellow brassicas such as broccoli. Flavourful kale adds a robust taste when it's simmered in soups or stews and makes a nice side dish sautéed with a bit of oil and garlic.

Spinach
Spinach is another nutritional gold mine. It's rich in vitamin K, which plays a critical role in normal blood clotting and, according to developing research, may help maintain strong bones in adults by increasing bone density. Spinach is also a good source of lutein and zeaxanthin and is rich in beta-carotene, folate and potassium. Serve it cooked or raw, in a salad, soup or dip.

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