Seeing Green

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March is finally here! And as St. Patrick’s Day approaches, it’s the perfect time to embrace all things green—including your veggies! Beyond celebrating the holiday with festive foods, increasing your intake of green vegetables can provide powerful health benefits, including protection against cancer. And as this month marks 10 years since my cancer diagnosis, there's no time like the present to incorporate more health into everything we eat.

Green vegetables like kale, spinach, broccoli, and Brussels sprouts are packed with nutrients that help defend your body against cancer. Here’s how:

✅ Rich in Antioxidants – Leafy greens contain vitamins C, E, and beta-carotene, which help neutralize free radicals that can damage cells and potentially lead to cancer.

✅ Detoxification Support – Cruciferous vegetables (like broccoli and cabbage) contain compounds that help your liver flush out toxins and keep your body running clean.

✅ Fiber for Gut Health – A high-fiber diet has been linked to a reduced risk of colorectal cancer by promoting healthy digestion and reducing inflammation.

✅ Plant Compounds with Protective Effects – Sulforaphane, found in broccoli and kale, may  slow cancer cell growth and improve the body’s natural defenses.

Envy Sauce

Gluten Free, Dairy Free

Ingredients:
(Choose organic and locally sourced when available)
  • 1/2 cup cashews
  • 1 large zucchini, cut into pieces
  • 3 cups spinach
  • 1 tbsp lemon juice
  • 1/4 frozen peas
  • 3 garlic cloves, chopped
  • salt to season
  • pasta of your choice (I love Jovial Gluten Free Brown Rice Pasta)
  • 1/2 cup pasta water

Instructions:

  1. Combine cashews with boiling water (if you have instant hot water like I do, this is super quick and easy). Let it sit for 15-20 minutes until the cashews are tender. 

  2. While the cashews soak, cook the pasta according to instruction on the box. RESERVE 1/2 CUP OF PASTA WATER FOR THE SAUCE!

  3. While the pasta is cooking, sauté zucchini in olive oil. 

  4. Add frozen peas, cook until tender. 

  5. Add garlic and sauté. 

  6. Finally, add spinach, and season with salt. 

  7. Transfer zucchini, peas, garlic, and spinach to a high speed blender. Add in the lemon juice and pasta water, and blend until smooth.

  8. Once pasta is cooked and drained, pour sauce over the pasta, and mix to combine. Season as needed. 

NOTE: the sauce thickens as it cools, so make sure to add enough pasta water to get to a slightly thin consistency initially.

Personally, I portion my pasta as a side dish (1/4 of my plate), and fill 1/2 my plate with veggies, and 1/4 with lean protein. For this dinner, I had roasted cauliflower & broccoli along with chicken meatballs, and enjoyed a side of green pasta. However you choose to put your plate together, don't forget the veggies!

Nutrition Analysis for sauce alone (because pasta can vary):
(Makes 6 Servings)

  • Calories: 77
  • Fat: 5g
  • Carbs:6.5g
  • Protein:3.3g


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