We all know the importance of eating vegetables, but how often are you including powerhouse veggies in your diet?? I mean the cream of the crop, champion of all champions, the pick of the litter….I’m talking about Kale, Broccoli Sprouts, Swiss Chard and Mustard Greens!!! When was the last time YOU included these veggie champions in your diet? Let’s take a look at these outstanding veggies and how they can benefit your health:
KALE – My absolute favourite! I love to sautee this bitter green with sesame oil, sesame seeds and garlic and eat it along side chicken, fish, or use it in a sandwich. Kale contains a very high antioxidant content. The more the antioxidants we get in our diet, the better chances we have at fighting off free radicals. Kale is rich in LUTEIN- a phytochemical that has amazing eye protective benefits. It is also an amazing source of calcium. 1 cup raw provides approx. 90 mg! And let’s not forget the other minerals this veggie is loaded with, like magnesium, potassium, iron and phosphorus! You’ll also get a whopping dose of vitamin A and C…..there are those antioxidants again!
SWISS CHARD– similar to Kale, this super green is also loaded with calcium, magnesium, potassium and iron! I like to sautee this green with garlic, chili flakes and grapeseed oil. Swiss Chard also contains high amounts of vitamin A, C and E, making it an antioxidant powerhouse! Studies are showing that Chard’s flavonoid content can help inhibit an enzyme called- alpha-glucosidase. This enzyme, when inhibited, can help to regulate blood sugar! Amazing stuff!
BROCCOLI SPROUTS– these babies are great in a sandwich or salad. Of all the sprouts, aside from sunflower sprouts, these are hands down my fav! Sprouting changes the phytochemical content of a plant significantly! You get more enzymes and in turn, better digestion when you eat something that has been sprouted! Broccoli, along with Kale, are prized for their sulforaphane content, which produces anticancer activity, so eat up!!
MUSTARD GREENS– Another veggie containing a high mineral content! High in calcium, potassium and folate …AND vitamin A, C, and K!! Mustard greens also contain a special phytonutrient called glucosinolates that can help activate detoxification enzymes. Sautee them with a small amount of vegetable broth, then drizzle with flax seed oil, fresh squeezed lemon and a pinch of sea salt.
So go cook up some antioxidant, mineral rich green goodness tonight!!