The 10 healthiest vegetables with the best healthy recipes you can make with them
The 10 healthiest vegetables with the best healthy recipes you can make (eat healthily)
Eating vegetables is essential for the body to function properly. They all contain vitamins, minerals, and fiber, however, some stand out for their exceptional health benefits.
For this reason, we will introduce you to those that you should include in your diet because of the numerous benefits they provide.
What are the healthiest vegetables with the most beneficial properties?
Some vegetables are more nutritious and healthy than others in the world of vegetables. The following points serve as the basis for determining the best vegetables:
⦁Vegetables with a high nutrient concentration. There are green leaves, for example, that multiply the vitamin A content of traditional iceberg lettuce by three or four.
Certain antioxidants, such as beta-carotene, quercetin, resveratrol, and rutin, can only be found in vegetables and are not found in animal products.
⦁Vegetables that contain active ingredients that are beneficial to health, components that other vegetables lack, and whose regular consumption aids in the prevention of certain diseases such as cancer.
The significance of eating vegetables
Some people believe that the recommendation to eat vegetables is only due to an old weight-loss method because they are filling and low in calories. Nothing could be further from the truth. Every meal should include a good plate of vegetables or salad because vegetables are like medicine.
Eating a lot of vegetables is a scientifically proven nutritional treatment that works extremely well to improve diabetes, prevent obesity, improve circulation, maintain bone health, and lower the risk of these and many other diseases.
Consume those vegetables that have more color and flavor
Within the vegetable option, choose those that have the most color and flavor because
they are the ones with the most phytochemicals. For example, arugula,
with green leaves and a slightly spicy flavor, is much more nutritious than a rather bland white iceberg lettuce. Iceberg lettuce is practically only water and fiber, while
arugula has fiber, and in addition, many beta-carotenes, chlorophyll, and provides glucosinolates (spicy flavor), with antioxidant properties.
10 healthiest vegetables in the world
1. Spinach
Green leafy vegetables are high in calcium, vitamin C, iron, and antioxidants. They are highly recommended for meat-free or dairy-free diets due to their calcium and iron content. One cup of raw spinach has only seven calories. They also contain vitamin K, which is necessary for bone health and calcium absorption.
They are one of the healthiest options in the grocery store and can be found in salads (raw), sandwiches, sautéed, pesto (substituting basil), smoothies, and soups.
⦁Favorite spinach recipe
Sautéed spinach with garlic and pine nuts
It's a dish I've enjoyed since I was a child. My mother always prepared a little sauteed with garlic and pine nuts for me, and it seemed like a delight to me. To add to the surprise, I used to eat them in sandwiches. It is a little common practice, but I recommend trying this recipe and serving it this way; the bread will begin to be impregnated with its flavor and the oil, and it is really delicious (as long as you love spinach-like I do).
INGREDIENTS (4 people)
⦁1200 g frozen chopped spinach (that is, 3 packages of 400 gr, which is usually the usual packaging).
⦁To taste, pine nuts
⦁6 garlic cloves
⦁oil, and salt
INSTRUCTIONS
1. Defrost the spinach. You have up to three options for this: immerse them in boiling water with a teaspoon of salt until they defrost (between 5 and 10 minutes), defrost them in a microwave-safe container (4-7 minutes, check if they are defrosted), or remember to take them out the night before and thaw them in the fridge. Then drain and set them aside.
2. Meanwhile, heat the oil in a frying pan until it covers the bottom, then fry the garlic (peeled in half and peeled) until golden brown. Reserve.
3. In the same frying pan, toast the pine nuts until golden brown, then set aside.
4. Stir in the spinach for about 10 minutes over medium-high heat, until the water that is still releasing evaporates.
5. Stir in the garlic and pine nuts just before removing them from the heat.
2. Kale
Kale is a nutritional powerhouse due to its high levels of vitamins A, K, B6, and C, as well as calcium, potassium, copper, and manganese. One cup of raw kale contains only 33 calories and 7 grams of carbohydrates. As a result, it's a very diabetes/weight-friendly vegetable. Kale, like cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips, and bok choy, belongs to the cruciferous vegetable family. These vegetables have health benefits, including the possibility of lowering the risk of various types of cancer.
Kale best smoothie recipe
⦁Kale and pineapple smoothie
Because of the combination of pineapple and kale, this smoothie has an enviable detoxifying and cleansing effect. To be taken in the mornings, as we have seen previously, 1 or 2 times per week.
INGREDIENTS
⦁3 small kale leaves
⦁1 slice of 3 or 4 cm thick pineapple
⦁ice
⦁100 ml water; stevia for sweetness (or sweetener of your choice).
Preparation:
Wash the vegetables thoroughly, remove the stems, and combine all of the ingredients in a blender glass; blend until smooth.
3. Broocli
Broccoli Belonging to the same family as cauliflower and kale, cruciferous vegetables are extremely beneficial to our health. One cup of cut broccoli contains 55 calories, all of the daily requirement of vitamin K, and twice the daily requirement of vitamin C. In animal studies, it was discovered that the sulforaphane found in this cabbage reduced the number of breast cancer cells and inhibited tumor growth.
Healthiest broccoli recipe
⦁Broccoli Ceaser salad
Difficulty: Easy
Total time:13m
Elaboration
10 m
Cooking
3 m
Resting
10 m
The authentic Caesar salad differs from what is commonly seen in restaurants and cafeterias because the base is so simple that it can be enriched in a variety of ways. And it can be made healthier, as in this broccoli Caesar salad, which has a new twist that is also filling.
INGREDIENTS
2 small broccoli or 1 large broccoli
1 clove garlic
1 anchovy
2 lemon juice and zest, 50 mL
apple vinegar, 10 mL
Dijon mustard, 15 mL
mayonnaise or plain Greek yogurt 30 ml
1 Romaine lettuce
1 tbsp. grated Parmesan cheese
To taste, crushed whole wheat peppers
black pepper, ground
Extra virgin olive oil is required.
INSTRUCTIONS
1. Make sure the broccoli florets are all about the same size by cutting them into small pieces. The stems can be used in other recipes, such as these noodles. Gently wash and drain.
2. Blanch for 2-3 minutes in boiling water and quickly cool, or steam in the microwave, just to break up the raw vegetable texture while keeping it firm and crunchy. We could also bake it in the oven if we had one, or we could eat it raw.
3. Crush the anchovies with a mortar or finely chop them with the garlic clove until they form a paste. Begin beating with a fork or mini whisk the mustard, vinegar, lemon juice, and mayonnaise or yogurt (or a combination of both).
4. Whisk in a drizzle of olive oil until the sauce is emulsified and homogeneous. Mix in 2 tablespoons Parmesan cheese (amount to taste). Taste and adjust the ingredients as needed.
5. In a salad bowl, arrange the broccoli. Mix in the lettuce, which has been washed and cut into julienne strips. Mix in the sauce thoroughly. Finally, to taste, add lemon zest, freshly ground black pepper, and more cheese, as well as some whole wheat breadsticks as croutons.
4. Peas
Fiber, protein, vitamins A, C, and K, as well as some B vitamins, all with very few calories. This is what peas provide, those sweet green pearls that can be added to a variety of salads and stews. They are, in fact, legumes, not vegetables, even though they are commonly identified as such.
They contain fiber, which is good for intestinal transit, as well as saponins, which are vegetable components with antioxidant properties. Peas with mint cream are a delicious combination.
5. Sweet potato
They have several properties in addition to being delicious with a sweet flavor. Their main nutritional components include potassium, vitamin C, beta-carotene, and vitamin A. They are beneficial to diabetics because they have a low glycemic index and are high in fiber, which can help regulate blood sugar.
6. Beets
Their juice can help you control your blood pressure and maintain good cardiovascular health. They are also beneficial to diabetics because they contain alpha lipoic acid, an antioxidant that may be beneficial for diabetes-related nerve problems, also known as diabetic neuropathy.
Beet improves athletic performance.
According to the dietician, beet juice contains nitrates, which are converted by the body into nitrites and then into nitric oxide, which "helps the muscles consume less oxygen during a sporting effort and makes them more efficient."
To achieve a positive outcome, drink a large glass of beet juice several days before the competition and on the same day, about 2 hours before.
Beets help to keep your eyes healthy.
Beet leaves can be eaten raw in salads or cooked with a little fresh cream and a knob of butter like spinach. They contain carotenoids, such as lutein and zeaxanthin, which are powerful antioxidants.
7. Carrots
Many nutrients, including vitamin A for vision. They are delicious in juice, salads, roasted or stewed, and as sticks to accompany hummus.
Smoothie carrots are very recommended
8. Tomatoes
Vitamin C, potassium, and a low-calorie count, as well as lycopene (antioxidant) and beta-carotene. These are just a few of the nutrients that make tomatoes such a valuable vegetable fruit.
According to a study on age-related eye disease, people who consume a high amount of these substances in their diet have a 25% lower risk of age-related macular degeneration.
9. Garlic
A natural antibiotic because of its component, sulfur, has sparked numerous studies due to its remarkable properties.
10. Peppers
One cup of chopped red peppers contains 39 calories, 190 milligrams of vitamin C, 0.434 milligrams of vitamin B-6, folate, beta-carotene (which the body converts to vitamin A), and folate... Capsanthin, quercetin, and lutein (in the green variety) are antioxidants found in peppers that protect vision.
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