Not all vegetables are created equally. The nutrition in vegetables is affected not only by the type of vegetable itself, but also by how the vegetable is prepared. Nonetheless, some vegetables are packed with more vitamins and minerals, fiber, and even protein. Here are the 10 best vegetables to choose and some ideas about how to prepare them. Experiment with using a small amount of ghee instead of oil, as ghee contains less free radicals than oils when they are cooked. You can also use water in stir frying.
1. Dark Green Kale
The darker type of kale has one of the highest antioxidant content of any vegetable. It’s packed with vitamins, fiber, calcium, and cancer-preventing phytochemicals. It’s great for eye health and colon health. The best way to eat this vegetable is raw. You can finely chop it and soak it in some extra virgin olive oil. Skip the oil and add it to some warm quinoa topped with a tahini sauce, some finely chopped raw almonds and carrots. (Tahini sauce is just raw tahini, raw nut butter, lemon juice, and garlic pureed in a blender.) All forms of kale provide excellent nutrition. Avoid the stems as they can be a bit tough.
My favorite type of chard is rainbow chard but any type is a great way to get vitamins and minerals. Chard is also a green leafy vegetable. All vegetables are best raw. Like kale, however, if you steam lightly stir fry it in water and just a tiny bit of oil, you can use the liquid as a sauce and still get a lot of the nutrition. Many people love chard combined with carmelized onions, garlic and sea salt. You can also throw your green leaves into a squash, potato or onion soup. Boil all the ingredients and puree in a blender. You won’t even know the chard is there!
Cooked spinach is a very healthy food. One cup of spinach contains 5 grams of protein along with hosts of vitamins and minerals. It contains vitamin C, E, calcium and potassium. There are different types of spinach, and it’s best to buy fresh and either microwave, saute, or steam it yourself. Remember to try to use any juice or water from cooking to get the most vitamins and minerals.
Broccoli is a close second to the vegetables above. One cup of broccoli contains 4 grams of protein, as well as many other important nutrients. The florets contain iron, calcium, riboflavin and thiamin which help keep the body healthy. Try to buy broccoli fresh and stir fry it in water and a bit of oil or ghee and lemon juice. Rosemary is a great herb to enhance the flavor of broccoli.
5. Brussel Sprouts
People often avoid these little cabbages because they don’t know how to cook them. Try different recipes because this is one of the best vegetables for fiber as well as vitamins and minerals. Some people love sprouts cooked in the oven in a pan that has a bit of water, ghee and lemon juice. Give them time cooking to get soft and then chop them up. Stir in raw almonds and just a teaspoon of organic, raw brown sugar.