All Entries For vegetables
Yes, eating a lot of vegetables is crucial for good health. But the way you prepare them can also ward off disease. Keep clicking for five easy ideas for getting the most out of your favorite veggies.
1. Stir-fry carrots or steam broccoli.
Chopping and then heating them releases carotenoids, powerful antioxidants that may help fight cancer. Read More ›
Cucumbers should have a permanent slot on your shopping list. There are endless ways to use them in the kitchen. Grab a couple because one a week may not be enough.
How to harvest or select from the store:
Cucumbers are very easy to grow. The hard part is to getting out into the garden and harvesting every day once the plants start producing. Whether you are in a garden or in the produce section at your favorite market, choose firm and bright green cucumbers. Large cucumbers might seem like a bargain when sold at a unit price instead of by pound, but the large varieties tend to have tough skins and large watery seed cavities.
Choose small cucumbers because they have small seed cavities, thin skins, and tender flesh. If the market only has large ones, you might want to peel them and scoop out the seeds.
For peak freshness, choose cucumbers that are dark green, with no yellow spots or bruising on the flesh, which can be a sign that the cucumber may be bitter or bland.
Most cukes at the market are coated with edible wax or oil. You can scrub it away or peel it off, but you do need to remove it before eating. Read More ›
It's summer, and that means fruit trees, bushes, and berry plants are exploding with a bountiful harvest. A healthy goal is to eat a variety of these local and fresh fruits.
If we fast forward to fall, the taste of sweet, juicy strawberries are all but gone. Never fear! With local produce at its peak, think like the animals--harvest and store for winter.
When it comes to fruit, you have three options: can, freeze, or dry.
Today I'm going to teach you how to turn summer's freshest fruit into a snack you can enjoy year-round. It's like nature's candy, and it requires no special equipment.
While you could use a dehydrator or old-fashioned drying cabinet, you don't need one. All you need is an oven, parchment paper or silicone liners and sheet pans or pizza screens if you have them. Read More ›
We all know it's a good idea to eat leafy green veggies. They're chock-full of nutritious vitamins and minerals, and they're low in calories to boot. But if you can only stomach so much green in your life, which leafy green should you choose for the maximum nutritional benefits: Spinach, kale, mustard greens, Swiss chard, or collard greens? Read More ›
My current go-to green vegetable is kale, which has nutritional value and health benefits that are off-the-charts. Whether I’m throwing it in my smoothie or steaming it as a recipe addition, I do my best to eat it every day.
The next time you are at the supermarket grab a bunch of kale and start cooking these recipes that you’ll actually eat and taste great.
Enchilada Casserole with Kale and Sweet Potatoes
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Asparagus is delicious when prepared simply: steamed, roasted or grilled. I like to blanch and shock the asparagus before grilling. Boil the asparagus for 1 minute (this is the "blanch" part of the process). Immediately plunge the asparagus into ice water to stop the cooking process (this is the "shock"). The asparagus will turn bright green and retain all its taste and nutrition. Dry it off and then grill it. Serve alone or on a pizza. Or serve it cold with vinaigrette.
How do you prepare it? Easy--Mother Nature gave you a guide. Pick up a spear, hold one end in each hand, and snap it. It will naturally break at the spot where it turns from woody to tender. You can either snap each spear or use the first one as a guide and cut them all off at the same spot.
Don't throw away those tough ends. You can simmer them for stocks or puree and use in soups. If all your spears are thick and woody, use a vegetable peeler to trim the outside and expose the tender interior.
You'll love these easy asparagus recipes:
Phyllo Wrapped Asparagus
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We love bell peppers. Served raw, they're a tangy and low-calorie snack and a great addition to any salad. When cooked, their natural sweetness is highlighted. We've picked a pack of pepper recipes that are both delicious and nutritious!
Are you looking for new ways to eliminate unhealthy ingredients and add more healthy ingredients to your recipes? Stuffed Bell Peppers are a fun way just to do that. A large size bell pepper has about 50 calories and is loaded with folate, magnesium, copper, fiber, vitamin A, vitamin C, vitamin K, vitamin B6, and potassium. Use peppers in place of high calorie wraps that have very little nutritional value. For an added bonus, stuff your peppers nutritional storehouses like beans, lentils, whole grains, finely chopped veggies and lean meats. Top it off with a puréed vegetable sauce for added flavor. Keep yourself healthy with these 10 super stuffed pepper recipes. Read More ›
When you think of cabbage, do you think of a garnish used to add color or fill in the white space on a plate? Or worse, do you remember watery, mushy, or chewy boiled cabbage that a relative over-boiled with cured meat? If so, then you share my shock and surprise that, at least until recently, I've been missing out on the vitamins and nutrients packed into this water-rich super food. Cabbage has more vitamin C than an orange is a great source of vitamins A, K and also is high in folate and fiber too. I like the flavor that it adds to soups and salads. My favorite recipe in the "The SparkPeople Cookbook" is Chef Meg’s Minestrone Soup and much of the flavor and nutrition comes from the two cups and chopped cabbage in this recipe. Use these cabbage recipes to add extra vegetables to your nutritional intake. Read More ›
If you're a vegetarian or vegan, you've probably been asked countless questions about how you get your protein. The truth is, it's not as hard as you might think to meet your protein needs when you're going meatless. However, some plant sources are higher in this important nutrient than others. Which veg-friendly food packs more protein: 4 ounces of tofu, 1 cup of cooked lentils, or 1 cup of cooked quinoa? Read More ›
With cold and flu season in full swing, most of us are trying to do all we can to avoid catching one of the nasty viruses floating around. Some swear by vitamin C-rich orange juice for warding off disease. Although the evidence about vitamin C's illness-fighting powers is conflicting, there's no doubt that it's still a good nutrient to consume. Since the body does not produce vitamin C, you must obtain it from outside sources to create and repair skin cells and fight off the effects of damaging free radicals. If you eat your veggies, though, it's not hard to reach your daily quota, since all fruits and vegetables contain vitamin C to some degree. That's right; orange juice isn't your only option for getting this important nutrient! Which type of produce will deliver the highest amount of vitamin C per serving: Red bell peppers, broccoli, kiwi, or oranges? Read More ›
Squash is one of those vegetable categories that spans a whole range of colors, flavors, shapes, textures and growing seasons. From acorn squash to zucchini, this veggie family has it all, including nutrients, fiber and fewer than 75 calories per serving.
Summer varieties (like zucchini and yellow squash) are nutritious, with antioxidants and carotenoids; they’re ideal for sautéing. (Try: 10 New Uses for Zucchini)
Hard-skinned winter squashes (acorn, butternut, pumpkin) are packed with antioxidants and vitamin A and roast beautifully. And spaghetti squash makes a delightfully different (and super low-cal) substitute for pasta.
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Butternut squash is my favorite fall vegetable. I tell my kids that it's like vegetable candy, because roasting brings out its natural sweetness and reduces the need for sugar in our favorite fall deserts.
Consuming butternut squash adds fiber, potassium, magnesium, vitamins A and C to your diet. Here's an easy way to pick the perfect one at most stores. For maximum efficiency, roast extra squashes and freeze the extra flesh for later use. If you're short on time, just pick up some pre-cut Butternut Squash in the freezer section at your market. Another fun tip is to grind the seeds in a coffee or spice grinder and use as a natural thickening agent in soups and stews.
Celebrate fall with these butternut squash recipes. Read More ›
It’s a well-known fact that carrots are good for your eyesight, but did you know there are several nutrients that can keep your eyes healthy throughout your life? A healthy diet may help reduce the risk of vision issues like cataracts, glaucoma, age related macular degeneration and diabetic retinaopathy and help promote good eye health from as early as infancy. Why is this important? Over 21 million Americans suffer from vision trouble and the number of Americans with eye health problems is expected to double in the next 30 years. So what foods should you include in your diet to protect your vision? Read More ›