You might be surprised to know that leeks are actually a member of the lily family! Leeks are a typical winter vegetable that have a light green color and are a milder and sweeter version of an onion. They contain vitamins B1 and C, and are abundant in iron, magnesium, calcium and phosphorus. Leeks are good for digestion, help stimulate the liver and gall bladder, and have been shown to lower blood sugar. Along with being very healthy, leeks are also an extremely versatile ingredient that can be used in many different dishes. You can slice it thinly and eat it raw or cook it and use it in a frittata, creamy soup, or pasta dish.
Carrots are a staple in many kitchens and today we have a few tips that all involve carrots!
Although baby carrots are a convenient option, try picking up large, regular carrots the next time you are at the store. Not only do these taste even more delicious than baby carrots but they also keep much better in the fridge. After shopping, carrots should be taken out of their packaging immediately and preferably stored in the vegetable drawer in the fridge. We also advise always removing the green leaves before storing, but don’t throw them away! Carrot leaves are far too good not to use – we suggest adding them to a green smoothie like this one. Simply blend the green stems from three carrots with 1.5 cups of water, 150g baby spinach, a peeled orange, a few chunks of mango and banana, and a tablespoon of cold pressed flax oil! This smoothie is not only delicious but also provides a great boost of energy.
By the way, did you also know that the alpha and beta carotenes in carrots are a precursor of vitamin A? This is what makes carrots so good for your skin. In addition, they contain B vitamins and vitamin E plus an excellent level of the minerals magnesium, phosphorus, calcium and iron as well as the fiber pectin.
A final couple of tips: Always add a little oil to your carrot dishes, otherwise the fat-soluble vitamins they contain will not be able to be fully absorbed by your body.
Savoy cabbage or also known as curly cabbage is one of the prettiest and unique varieties of cabbage. It has green, slightly curly leaves and is less tightly packed than some of its relatives in the cabbage family. For a long time it wasn’t a very popular ingredient but has recently risen in prominence. As a vegetable it is extremely versatile and can be used in many dishes from soups and salads to wraps and lasagna. Savoy cabbage is also very healthy, packed full of vitamins C, B6, E, folic acid, as well as potassium, calcium, and iron. During your next trip to the grocery store pick up a savoy cabbage and try it out in some new dishes!
Today we have decadent and delicious recipe for you using cabbage and cheese! Give this recipe a try and let us know what you think!
1 serving of goat cheese (or cheese from your plan)
1 serving of vegetables (such as white cabbage, leeks, carrots)
1 pinch of turmeric
1 pinch of black sesame seeds
3/4 cup (150 mL) of vegetable stock
1 serving of fresh pineapple
Salt and pepper
Set a small portion of the cheese aside (protein bites). Wash and clean the vegetables and cut them into fine strips. Steam with vegetable stock in a pan and season to taste. Cut the pineapple into small pieces, add to vegetables and cook for 5-10 minutes. Mash the goat cheese with a fork, add to the vegetables, mix and add freshly chopped herbs. Enjoy!
White cabbage is available all year round but is seasonal in the fall and winter months. This vegetable is extremely versatile in the kitchen. It can be used raw in salads or slaw, to make sauerkraut, to make soup, or filled with a mix of ingredients to make cabbage rolls. In addition to being a great ingredient to cook with, white cabbage has a lot of nutritional benefits. It is rich in folic acid, Vitamin K, calcium, iron, and Vitamin C. Noteworthy is that unlike many other vegetables, white cabbage doesn’t lose vitamin C during cooking! This is because it also contains a lot of ascorbigen, a precursor of Vitamin C. The next time you are at the store consider picking up a head of white cabbage and exploring all of the ways use you can use this healthy and delicious vegetable!
Nothing says fall like a delicious combination of mushrooms, root vegetables, and aromatic herbs!
1 serving vegetables (carrot, parsnip, brussels sprouts, onion)
1 serving oyster mushrooms
1 garlic clove
Salt and pepper
1/3 cup (75 ml) vegetable stock
Clean and wash the vegetables. Cut the carrot into rings and the parsnip into fine sticks, quarter the brussels sprouts. Peel the garlic and chop finely. Blanch the vegetables briefly in salted water. Do not wash oyster mushrooms, just clean them with a brush or knife. In a pan, cook the onion and oyster mushrooms with salt, garlic, caraway, pepper and paprika powder. Deglaze with some vegetable stock and cook gently for 10 minutes. Add a portion of the oyster mushrooms and the broth to the blanched vegetables. Puree with a blender until smooth. Add the remaining oyster mushrooms and plenty of chopped parsley on top and serve.
Brussels sprouts are walnut-sized and light to dark green – actually grape-like arranged buds of this cabbage plant. Like green cabbage, brussels sprouts taste best after the first frost, when their sugar content moderates their bitter taste and makes their cell structure more delicate. Usually brussels sprouts are cooked and tossed in butter as a side dish, but they also taste good in casseroles, as soup or very thinly sliced even raw. Brussels sprouts have 4.7 percent of valuable plant protein with amino acids that the body can easily utilize. It is also an excellent vitamin C donor in winter and also provides the vitamins B1, B2, B6, folic acid, iron, potassium and plenty of fiber. Brussels sprouts are also used in folk medicine to reduce both weakness and tension, to facilitate weight loss, to eliminate constipation and acidification, and to prevent atherosclerosis. With a glucosinolate content of 237 mg per 100 g of vegetables, it is also associated with cancer prevention!
The parsnip is by no means a boring root vegetable and is full of important vitamins and minerals such as calcium and magnesium. What many people may not know is that parsnips contain more potassium and vitamin C than carrots. Now as we are approaching the winter months, when the days are getting shorter and colder again, you should provide your body with enough healthy food – in this case parsnips! Is parsnip on your nutrition plan or have you ever tried it? Like for yes!
Chickpeas are packed full of protein and pair perfectly with pasta. Give this delicious vegan and vegetarian recipe a try.
1 serving of dried chickpeas
1 serving of vegetables (tomatoes, celery, carrot, zucchini, kohlrabi, onion, celery)
Vegetable broth powder
Salt and pepper
1 clove of garlic
Wash the chickpeas and soak them overnight, then drain and then process them in a food processor. Wash the vegetables and peel the carrot, celery, zucchini and kohlrabi into thin strips with a peeler. Then put the remaining end pieces and the celery into the food processor. Peel and chop the onion and garlic. Wash the tomatoes and dice them. Saute the chickpea mixture, add the diced onion, garlic and vegetable mixture. Season with vegetable stock powder, salt and pepper and cook thoroughly. Add the diced tomatoes and herbs and continue cooking for 15 minutes. In the meantime, cook the vegetable noodles in salted water and finally pour the sauce over them. Enjoy it!
Bitter melon is a tropical fruit-vegetable that is widely used in Asian cuisine. It has a unique exterior and has a crunchy texture similar to a cucumber or bell pepper but with a bitter taste. It is readily used in soups, stir-fries, and teas. Not only is it a unique ingredient but it also has some amazing health benefits. Check out the list below to learn more!
- Drinking bitter melon juice can help alleviate liver problems as it stimulates the liver to secrete bile acids.
- Bitter melon juice has both anti-oxidant and anti-microbial properties.
- Bitter melon is a great source of dietary fiber and can help relieve indigestion and constipation.
- It is a great source of Vitamin A and Vitamin C which are important for skin health and immunity, respectively.
Credit: Naturally Dimpi