Over the last two weeks I have discussed simple ways to start you on your health journey. Loading up your shopping cart with a variety of vegetables is a great way to start on your journey to a healthier, longer life. The question is, which ones are the best and offer the most nutritional value? Try sneaking in some of the following powerhouse vegetables into your diet.
If you have ever purchased fresh beets more than likely you cut off the green leafy tops and tossed them into the garbage. Beet roots edible tops are full of vitamin K, which is linked to a lower chance of developing type 2 diabetes. One cup of these leafy greens offer twice the daily recommendation of vitamin K. Sauté them with some olive oil and garlic for a healthy side dish. Or chop them up and add to frittatas, soups, or pasta dish.
Beets themselves are a great source of nitrates, which are good for your blood pressure. They also are a good source of fiber and other nutrients. Beets have natural sweetness, to bring out that sweetness try them roasted. Wrap each beet in foil and bake at 350 F until tender. Or grate raw beets and add to slaws.
Microgreens, the baby versions of radishes, cabbages, kale, and broccoli are higher in nutrients like vitamin C and E than the mature plants. Add a handful to sandwiches or salads, or garnish for soups. Another peppery green often overlooked is watercress. It is rich in vitamins, A, C, and K, as well as antioxidants. Add to a sandwich or salad, or blend into greens and pureed soups.
There are two varieties of Swiss chard found at your grocer. One has multicolored stems and veins, called rainbow chard, the other has white stems and veins. Both are excellent sources of lutein and zeaxanthin, an antioxidant combo that is good for your eyes. . A real bonus is a cup of raw chard is only 7 calories. To maintain its nutritional value, steam chard and toss with a vinaigrette. Also the leaves can be used instead of tortillas when making soft tacos.
Collard greens, one of my faves, contain a wealth of nutritional goodness including large amounts of vitamins K and C, folate, and beta-carotene. Two cups of raw dark leafy greens , like collards, is equal to one cup of vegetables and add a tremendous boost to your daily nutrition. Greens can be boiled, I use turkey wings to add more flavor, or blanched, chopped, and added to salads.
Asparagus is a good way to load up on folate. Folate is a B vitamin that helps fight high blood pressure. There are multiple ways to prepare asparagus, it can be steamed, roasted, or shaved with a vegetable peeler, and added to salads.
As kids we watched Popeye gulp down a can of spinach and develop huge muscles. Spinach is loaded with vitamins, C, A, and K, as well as manganese. Eating 1.5 cups of green leafy vegetables a day helps lower your chances of getting type 2 diabetes. Add spinach to omelets , scrambled eggs, casseroles, or sauté it. Baby kale is another green that is loaded with beta carotene, vitamin C and K. Mature kale has a strong flavor, baby kale does not. It is tender and doesn’t require chopping. Use it in wraps, salads, and pasta dishes.
I always have a bag of frozen peas in my freezer. One cup gives you 7.2 grams of fiber. Fiber helps you to feel full, so you eat less. It is also good for your digestion and to lower cholesterol. I boil them in chicken or beef broth for added flavor, or they can be used in soups, dips, and pasta dishes.
Red bell pepper, is actually a fruit not a vegetable. One medium pepper delivers B vitamins, beta carotene, and twice your daily need for vitamin C. There are multiple ways to serve peppers, raw and cooked. Our last super food on this list is broccoli. One cup of broccoli florets gives you plenty of vitamins C and K. For a simple side dish steam the florets or add them into stir-fries, frittatas, or even a fruit smoothie.
Again, I want to stress that changing your eating habits is a lifestyle change. It doesn’t happen overnight. I encourage you to add more of these powerhouse vegetables, a few at a time to your diet for a healthier, longer life.
Until next time,
Peace, Love, and Blessings
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