Happy Sunday everyone! Welcome to the first full week of October! I do hope this post finds you safe and well. We are finally enjoying cooler temperatures here, changing colors of the leaves and I love it!
Last week we discussed how vegetables are divided into several categories. We will start tonight’s blog by expanding on those.
GREEN AND LEAFY VEGETABLES. Green and leafy vegetables are highly nutritious and include the following: collards, dandelion, kale, spinach, endive, chicory, watercress, lettuces. They are a super source of beta-carotene, iron, dietary fiber. I LOVE to add leafy vegetables to salads and mix them with dried berries and seeds or nuts. Another favorite is to blanch strong greens such as kale in a broth and then add it to homemade soups and stews. An added plus: while leafy vegetables are high in nutrition, they are low in calories!
SEEDS AND PODS. Seeds and pods are the parts of the plant that store energy. They include snow peas, green beans, okra and corn. They contain more protein than other vegetables.
ROOTS, BULBS AND TUBERS. These are the parts of the plant that store nutrients. Among the most popular would be potatoes, rutabaga, turnips, beets, and carrots. Although these are not generally as low in calories as other vegetables, they are rich in minerals and very filling. They are a great source of fiber and can be used as a lower calorie alternative to other starches such as rice or pasta.
“FRUIT” VEGETABLES. Fruit vegetables include tomatoes, avocadoes, squashes, and peppers. They are low in calories and can provide a boost of flavor to salsa, relishes.
FLOWERS, BUDS, AND STALKS. These include celery, rhubarb, asparagus, cauliflower and broccoli. These tend to be rich in vitamin C and dietary fiber. There are now a great variety of edible flowers that make wonderful additions to salads and edible rose petals have a sweet taste and I use them in fruit salads!!
Let’s focus tonight on 3 star vegetables: broccoli, brussels sprouts and cabbage.
BROCCOLI. This is absolutely one of my most favorite raw vegetables. Broccoli is one of the best vegetable sources of calcium and just one half cup daily exceeds the recommended dietary allowance of vitamins C and E. Other key nutrients include: calcium, iron, magnesium, potassium, sodium, zinc, vitamin B, folate, and more. The florets should be compact and uniformly green. Varieties with a purple or blueish green cast are higher in beta-carotene than the green. Bright color is an indication of nutritional quality. Unwashed broccoli stored in an open plastic bag in the crisper compartment of the fridge will keep for three to five days.
BRUSSELS SPROUTS. Key nutrients in Brussels sprouts include calcium, fiber, iron, magnesium, vitamin C, vitamin B, vitamin A, vitamin E, vitamin K, folate and more. Brussels sprouts should be firm with compact, bright green heads. Yellowed or wilted leaves indicate aging. Check around the stems for any black smudges. This may be a sign that there are aphids on the inside. Stems should be white! Store unwashed, untrimmed sprouts in a perforated plastic bag for up to five days in the crisper compartment of the fridge.
CABBAGE. Cabbage is an excellent vegetable for stimulating the immune system and killing bacteria and viruses. It is a good source of fiber. The part of the cabbage that is eaten is the head. Key nutrients include calcium, fiber, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, vitamin C, vitamin E, vitamin K, folate and much more! Cabbage heads should be free of wilted leaves or brown spots. The head should feel heavy for its size. Red and green cabbage can be stored unwashed and uncut for up to twenty days. If kept cold, it will retain its vitamin C content! (***note: I love fresh leaves of red cabbage on a lunch meat sandwich with wheat bread and a light mayo!)
RECIPES:
24-Hour Cabbage Slaw. Take 1/2 medium cabbage, 1 small halved sweet or red onions, 1/2 medium green pepper, 2 carrots, 1/2 teaspoon Italian seasoning, 2/3 cup of apple cider vinegar, 1/3 cup of vegetable oil, 1 dash of barley malt sweetener and 1/2 teaspoon sea salt. Slice the cabbage into wedges, finely chop the onion and pepper, and place them in a large mixing bowl. Shred the carrots and add to the cabbage mixture. Mix the remaining ingredients together and stir them into the cabbage mixture. Refrigerate for at least eight hours before serving or make a day in advance! At serving time, stir thoroughly and drain off any excess liquid.
Broccoli Salad with Walnuts, Raisins and Red Onion (***This is one of favorite recipes. I love to make this and have a serving along with a sandwich for lunch and this salad is filling enough that I take it many times in a container for my work lunch. It keeps very well and I think gets more flavorful after a day or two!) Take 1/2 cup of plain Greek yogurt, 1/4 cup of mayonnaise, 1 1/2 tablespoons of white vinegar, 1/4 teaspoon salt, 1/4 teaspoon pepper, 3 cups of chopped broccoli florets and stems, 1/4 cup of chopped walnuts, 1/2 cup of finely chopped red onion, 2 tablespoons raisins. In a large bowl, mix together the Greek yogurt, mayonnaise, white vinegar, salt and pepper. Add the chopped broccoli to the bowl and stir until the broccoli is well coated. Add the walnuts, onion, and raisins to the bowl. Mix until just combined. Transfer to the fridge for at least 20 minutes and serve cold.
Pesto Penne with Broccoli and Sunflower Seeds. (***I must confess, overall I am not a fan of cooked vegetables. I love them raw. However, when mixed with pasta, I can manage.) Take 1 medium head broccoli florets, coarsely chopped, 3 cups of dried whole wheat penne pasta, 1 cup of halved cherry tomatoes, 1/2 cup of unsalted sunflower seeds, 1 cup of pesto, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Bring a large stockpot of water to a boil. Add the broccoli florets and blanch for 1 to 2 minutes, until slightly tender. Remove the broccoli with a slotted spoon and transfer to an ice bath to stop the cooking. Add the pasta to the boiling water. Cook per the package directions. Drain. Spray a medium skillet with cooking spray. Add the cherry tomatoes and cook for about 2 minutes, until they soften and the skin begins to wrinkle shaking the pan occasionally. In a large bowl, combine the pasta with blanched broccoli, cherry tomatoes, sunflower seeds and pesto. Add the salt and pepper and toss to combine. Serve immediately. (This is a great recipe because it helps you ease into eating vegetables by adding them in smaller amounts to foods you already love!)
Thanks for stopping by! Have a great start to your new week. Continue to stay well! Next week we will continue with the next installment about veggies!
“When writing the story of your life, don’t let anyone else hold the pen.”
Lemon and Rosemary 