Not all vegetables are created equal. Some are much better than others at lowering your risk of diseases associated with aging. This is according to a new study in Food Chemistry. Researchers say antioxidant compounds in dark green vegetables like spinach and fragrant vegetables like onions and garlic inhibit the growth of tumor cells.
The bad news: These vegetables make up only 1 percent of fruit and vegetables consumption in the U.S. Those that have almost no cancer-protective power make up 60 percent. All vegetables can help control your weight, but to get more of an anti-cancer punch, eat more Brussels sprouts, kale, cabbage, garlic, and spinach instead of potatoes, lettuce and cucumbers.
Vegetable Quick Tips
- If you cook with a small amount of milk, it will help retain the color of your vegetables.
- When boiling corn, do not add salt to the water. Add a little sugar, salt toughens the corn.
- Add one ounce of nuts to your steamed vegetables to make them more satisfying.
- Adding a lemon wedge to the saucepan when you are cooking broccoli, cauliflower or onions wil cut down on the odor considerably.
- To keep potatoes from budding, place an apple in the bag with the potatoes. But never store them with onions.
- Don't Cook Vegetables In Water. Cooking vegetables in water significantly lowers the nutrient content because vitamins leech out. You wind up just pouring very nutritious cooking water down the drain. Steaming is your best option for cooking vegetables. The water makes no contact with the food and nutrient loss is minimized. Other options: Try it raw or steamed. Eating food in its most natural state keeps the nutrient content high.
Very Veggie Vegetable Recipes
- Turnip and Rutabaga Stir-Fry
- Cheesy Vegetable Bagel
- Bean Enchiladas
- Green Beans with Lemon and Shallots
- Green Beans and Yellow Peppers
- Garlic and Pepper Stir-Fry
- Stuffed Acorn Squash
- Stewed Okra and Tomatoes
- Glazed Baby Carrots
- Festive Light Onions
- Cheesy Baked Eggplant
- Healthy Eggplant Xenos
- Eggplant Puree
- Spinach Quiche
- Veggie Quiche
- Asparagus Quiche
- Zesty Cheddar and Asparagus Quiche
- Smoked Gouda And Onion Quiche
- Roasted Vegetables
- Roasted Cauliflower
- Oven Roasted Sweet Potatoes
- Healthy Stuffed Cabbage
- Pepper Cabbage
- Beans and Squash with Pine Nuts
- Smoother Lentils
- Acorn Squash and Chard with Lentils and Rice
- Fruit Glazed Acorn Squash Rings
- Red Beans with Walnut Sauce
- Garlic Guacamole
- Baked Squash with Orange
- Colorful Corn Salad
- Garlic White Beans with Spinach and Red Onion
- Garlic Green Beans & Garlic Carrots
- Garlic 'n Onion Green Beans
- Green Beans Saute
- Oven Baked Green Beans With Cilantro
- Turkish Stuffed Peppers
- Quinoa-Stuffed Poblano Chiles
- Roasted-Vegetable Chiles Rellenos
- Beany Sloppy Joes
- Carrots: Candied and Roasted
- Portobello Burgers
- Hiziki Pate
- Vegetable Calzones
- Healthy Vegetable Dinner
- Vegetable Tortilla Pizza
- Broccoli Pie
- Jade Broccoli
- Kettle of Greens
- Onion Confit with Croutons
- Corn Casserole
- Cheese and Veggie Sandwiches
- Mozzarella, Red Pepper and Pesto Sandwich
- Yams with Ginger and Dried Apricots
- Mushrooms Braised with Herbs
- Tex-Mex Sweet Corn
- Yams with Lemon
- Broccoli with Honey and Mustard Sauce
- Kale and Lemon
- Broccoli with Lemon Sauce
- Maple Glazed Rutabaga
- Brussels Sprouts with Maple Syrup
- Butternut Squash with Brown Sugar
- Red Cabbage and Apples
- Lighter Zucchini Pie
- Zucchini and Mushrooms with Chili Sauce
- Zucchini Pancakes
- Broccoli with Teriyaki Sauce
- Potato Pancakes
- Beets with Orange and Dill
- Zucchini with Yogurt Sauce
- Italian Vegetable Bake
- Smothered Greens
- Greens With Herb Dressing
- Savory Potato Salad
- Exotic Vegetable Soup
- Vegetable Stew
- Spinach Lasagna
More Vegetable Tips
- Keep your kitchen full of vegetables that won't spoil quickly -- onions, garlic, potatoes, squash, carrots.
- At a salad bar, fill up your plate with salad greens first.
- Next time you make pasta with vegetables, use half as much pasta and twice as many vegetables.
- Eating out or ordering in tonight? How about a side of broccoli with that? Surveys reveal that when people eat foods prepared outside the home, they average 25 percent fewer fruits and vegetables.
To caramelize vegetables and make the flavors and colors more intense, take carrots, celery, parsnips, onions or tomatoes and toss with olive oil. Roast in a 500 degree oven for 30 to 40 minutes or until dark brown.
Trimming Tip: Try raw vegetables with salsa instead of potato chips and dip.
Did You Know?
According to a study from the University College London, you can slash your annual risk of death by eating at least seven fruit and vegetable servings daily.
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