Archive | July, 2015

Don’t Treat Your Vegetables Like a Prisoner! 

4 Jul

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Enjoy them and find out ways not to kill their nutrients! There are favorites and ones that are not!  I’m not a fan of celery, I look at it and have no connection whatsoever in taste or look!  Yet, it is never ever absent from a vegetable platter! People seem to love it!

Every vegetable has a history, you know! Celery was a garland found in King Tut’s tomb!  So it’s been around for centuries!  So it’s going present at the next platter!

Bottom line, find a vegetable you like and eat them more often that not!  What’s all this talk about vegetables?  Well why not…if you review my Instagram (www.instagram/letianum1); you will see that I am really trying to cook more and make healthy choices.  I really making an effort to eat right more and have my sweet indulgences at a minimum.  OK, back to my post……

1. These vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The cruciferous list of healthiest vegetables below are most nutritious eaten raw, lightly steamed or stir-fried:

  • Broccoli,
  • Cauliflower,
  • Brussels sprouts,
  • Green and red cabbage.

2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They’re also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as a snack.

3. Dark green leafy vegetables in colander. Dark green leafy vegetables can be lightly steamed or used in healthy soups, chilies, casseroles and stir-fries or eaten raw in salads and on sandwiches. The leafy vegetables below are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K:

  • Kale,
  • Spinach,
  • Swiss chard,
  • Collard greens,
  • The herb parsley,Ripe Tomatoes on White with Clipping Path
  • Red and green lettuce,
  • Mustard and turnip greens.
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beautiful Kale salad, macintosh apples, cranberries, toasted pumpkin seeds and Marie Callender Vinegarette Dressing

4. Tomatoes are very high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce.

5. Beans and peas are much higher in protein than other vegetables. And whether they’re dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. Beans can be added to soups, salads, pasta sauce, chili or eaten on their own. The healthy list includes:

  • Peas,
  • Lentils,
  • Soybeans,
  • Lima beans,
  • Kidney beans,
  • Garbanzo beans,An isolated still life of asparagus
  • And other legumes.

6. Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just 4 calories a stalk, lightly steamed asparagus helps reduce weight, inflammation and depression.

7. Allium foods, like garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are healthiest eastern raw in salads or healthy dips, but are also great for flavoring many cooked dishes:

  • Leeks,
  • Onions,
  • Shallots,
  • Scallions,
  • And garlic.yams

8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries. And sweet potatoes add delicious flavor when grated raw and used in salads.

9. Bell peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K and can be sweet flavorful additions to salads and healthy stir-fries. Choose from the following rainbow of colors:

  • Green peppers,
  • Yellow peppers,
  • Orange peppers,
  • And red peppers.

10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber. Squash can be added to healthy casseroles, soups, stir-fries and many other dishes or served alone.
And then there’s fruit!  My favorite is cantaloupe and bananas!  In the summer it seems more likely vegetables and fruit area their best!  So enjoy!

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Letia Mitchell LifeStyle & Design Letia 🙂

Photos by Letia Mitchell LifeStyle & Design LLC 

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