A Healthier You – All About the Veggies Part One

Happy Monday everyone! I do hope it has been a good weekend for all of you and that you have continued to stay safe and well! It is hard to believe we are entering the last week of September! Thanks for being here and tonight’s post will focus on Veggies! The timing of this post turned out perfectly, because many of you are probably harvesting your gardens or visiting farmer’s markets that are in full swing selling their fall harvests!

Vegetables provide just a host of nutrients that are so important for maintaining optimal health. They contain essential fatty acids, vitamins, minerals, and trace minerals that the body needs. Vegetables also almost virtually fat-free, cholesterol-free and a fabulous source of fiber. The best way to put it: “Vegetables offer the maximum amount of nutrition for the minimum amount of calories.” Likewise, the energy that comes from vegetables comes in the form of complex carbohydrates, which do not cause high or low blood sugar. People have begun turning to raw vegetables and juices made from them because of their healing properties, high levels of beta-carotene, phytochemicals, and antioxidants.

Most of our vegetables fall into one of several categories: leafy vegetables (or leafy greens); seeds and pods; roots, bulbs and tubers; “fruit” vegetables; and flowers, buds and stalks. Some of these categories do have some overlap. For example, kale is classified as a cruciferous vegetable but may also be considered a leafy green. The nutritional content of vegetables will vary and how you prepare vegetables for eating will affect the nutritional content as well.

To gain the optimum amount of nutrients from your veggies, vegetables should be consumed either raw or lightly cooked, steaming vegetables is the best way. If certain vegetables you like are out of season and canned options are the only ones available, purchase varieties that are labeled “reduced sodium or low sodium” and have no MSG. And when properly prepared, frozen vegetables are also a great alternative when fresh produce is not available. Some phytochemicals in vegetables are actually preserved by freezing!

A list of your top nutritious vegetables: the following list of vegetables are particularly nutritious. They have high amounts of vitamins A and C, calcium, fiber, beta-carotene, folate, iron, potassium and copper.

All dark-green leafy vegetables, Sweet potato, Carrot, Spinach, Collards, Bell pepper (red), kale, dandelion greens, broccoli, brussels sprouts, peas, winter squash, swiss chard.

RECIPES:

All Natural Veggie Wash: Take 1 tablespoon of fresh lemon juice, 1 tablespoon of baking soda, 1 cup of distilled water, and 1 spray bottle. Mix all of the ingredients in the spray bottle and shake well. Spray on fresh vegetables and rinse with water.

TOMATO SALSA: 3 medium tomatoes, 1 large clove garlic, 2 scallions, 1/2 cup parsley and 1/2 teaspoon sea salt. Dice or chop the tomatoes into small pieces and place in a medium mixing bowl. Finely mince the garlic and chop the scallions and parsley into small pieces and add them to the tomatoes. If desired, season with the sea salt. Mix all of the ingredients together. Serve as a side dish, spoon over rice or pasta, or use as a dip with tortilla chips or as a dressing for salads.

ALMOND CREAM GREEN BEANS: 1 pound of fresh or frozen green beans, 1/2 teaspoon sea salt, 1/2 cup of almonds, slivered or in large pieces, 3 tablespoons of vegetable oil, 2 teaspoons of whole wheat flour, 1/2 cup of plain yogurt or sour cream and a dash of cayenne pepper. Clean the beans and place them in a saucepan with just enough water to cover. Add the sea salt. Bring the pot to simmering temperature and allow the beans to simmer for 15 minutes. Drain. Saute the almonds in 1 tablespoon of the oil until they are lightly browned, and remove them from the pan. Add the rest of the oil to pan, add the flour, and cook over medium heat, stirring constantly, until thickened and well blended. Add the yogurt, mix until smooth, and continue cooking until the moisture is thickened. Add the drained beans and half of the almonds, season with cayenne pepper, and allow to cook briefly to make sure the beans are heated through. Top with the rest of the almonds. Serve warm. (Variation: if you prefer, you can substitute onions for the almonds!)

CARROT-ALOE-GINGER JUICE: 3 large carrots, 2 tablespoons fresh ginger, 1/2 cup of food-grade aloe vera juice. Place all of the ingredients in a juicer or blender with a juicing setting and process until pureed. Drink immediately!

TRUE WORDS FOR THE NEW WEEK:

Talk – Softly

Eat – Sensibly

Breathe – Deeply

Sleep – Sufficiently

Act – Fearlessly

Work – Patiently

Think – Creatively

Speak – Kindly

Love – Unconditionally

I hope ALL of you have a great start to the new week. May it be productive, fulfilling, full of purpose and moments of peace and joy. Keep pressing forward! I will be back later next week for Part Two of All About the Veggies!