Powerhouse Vegetables

Powerhouse Vegetables – Part I

We’ve all heard that vegetables are loaded with fiber, vitamins, minerals, and antioxidants. You may view future posts in this series here and here. We also know they’re an essential part of a healthy diet. But did you know they can also be tasty, filling and the best ingredients for some of your favorite recipes? When you’re feeling adventurous in the kitchen, try adding some of these powerhouse vegetables to pasta, soup, salads and more. We reap health benefits from all vegetables, yet many stand out due to their nutrient dense composition. In other words, foods that provide a lot of nutrients for a low number of calories, basically you’re getting a bigger bang for your buck!!!

Broccoli the Green Giant

Broccoli is an edible green plant in the cabbage family. It has large flower heads that look like tiny trees. Broccoli is high in fiber, vitamins C, K, iron, and potassium and has some protein, approximately 3 grams in a cup. Broccoli is rich in antioxidants and plant compounds that may contribute to reducing the risk of cancer, lowering cholesterol, and boosting eye health.

Carrots the Colorful Carotenoid

Carrots are a root vegetable, and they get their bright color from beta-carotene, an antioxidant your body converts into vitamin A. It only takes a half cup of carrots to provide approximately 73% of your daily value of vitamin A.  Carrots are a great source of other important vitamins, minerals, and they’re high in fiber. Their antioxidants have been linked to lower cholesterol levels, better eye health and reducing the risk of cancer.

Spinach the Leafy Delight

Spinach belongs in the amaranth family and is related to beets and quinoa. It is an extremely nutrient-rich vegetable and contains vitamins C, K, folic acid, iron, and calcium. Can you believe one spinach leaf could provide over half of your daily needs of vitamin K? Eating this vegetable may promote eye health, reduce oxidative stress, help prevent cancer and reduce blood pressure levels.

Garlic the Flavorful Ingredient

Garlic is a plant in the onion family and is grown for its taste and health benefits. It contains vitamins C, B6 and manganese. Garlic is an excellent option in recipes because it adds flavor without adding fat or many calories. It can also be used as a replacement for salt if you’re trying to reduce sodium intake and still prepare food that tastes good.

Putting This All Together

Consider incorporating at least one or all these vegetable powerhouses into your weekly eating regimen. Except for garlic, the rest can be enjoyed either raw or cooked. Have fun in the kitchen with creativity and new ingredients. Check out our blog next month for Part II. To start try this Eggplant Dip recipe.