Latest news with #vegetables
Yahoo
7 hours ago
- Health
- Yahoo
10 Vegetables You Should Be Eating Every Week, According to a Dietitian
Reviewed by Dietitian Maria Laura Haddad-Garcia Eating a variety of vegetables weekly helps support your overall nutrition. Cruciferous veggies offer major health and disease-fighting benefits. Leafy greens and colorful roots support heart and brain no secret that eating vegetables is good for your health. Even though the specific nutrients found in vegetables vary between types, all varieties offer health benefits. Eating the recommended five servings of produce a day and including a variety of sources helps you get in the vitamins, minerals, fiber and antioxidants your body needs to thrive. "There are some vegetables that have more nutrients than others. What one vegetable is low in (vitamin C, for example), another may be a good source. That's why variety is important," says Alena Kharlamenko, M.S., RD, a media dietitian and founder of Alena Menko Nutrition and Wellness. Here we're sharing 10 of the most nutrient-dense vegetables you should be adding to your plate weekly, plus the benefits of doing so. Pictured Recipe: Arugula & Cucumber Salad with Tuna This leafy green is nutritious, refreshing and packed with flavor. Also known as rocket, arugula has a spicy flavor which is unique among leafy green vegetables. It's high in vitamin C and is a source of potassium, calcium, magnesium and folate. Beth Stark, RDN, LDN, a food and nutrition communications consultant, says, "Arugula is a key source of folate, which helps support the production of DNA and is especially important during pregnancy or planning to become pregnant." Arugula also contains glucosinolates, compounds most often associated with cruciferous vegetables like Brussels sprouts and broccoli. Research shows that glucosinolates may have health-promoting properties like lowering the risk of certain kinds of cancers. And alongside several orange vegetables, arugula is a good source of carotenoids, which are important compounds that are associated with cardiovascular and eye health. Pictured Recipe: Roasted Butternut Squash Salad Butternut squash is a large vegetable with a thick skin and dense, orange center. The flesh of this winter squash is packed with nutrients, with 1 cup containing close to 50% of the Daily Value for vitamin C and over 10% each of potassium, fiber and magnesium. Butternut squash is also a source of beta carotene, the precursor to vitamin A which is essential for eye health and vision. "Cube and roast butternut squash in the oven or puree it into a soup," says Stark. This versatile vegetable can also be used in mixed dishes like casseroles or mashed for use in baked products like pancakes or muffins. Pictured Recipe: Balsamic Oven-Roasted Carrots Carrots are a type of root vegetable, a group that also includes potatoes, beets, turnips and parsnips. This nutrient-dense vegetable is rich in vitamin C, beta-carotene, fiber and potassium. Increased carrot consumption has been associated with a reduced risk of lung and pancreatic cancer and leukemia. Carrots are packed with important nutrients that make them worth adding to your diet on a regular basis to support better overall health. Look for carrots in a variety of colors including orange, yellow and purple. Add them to baked products, oatmeal, soups, salads and sandwiches or simply eat them on their own as a snack with your favorite vegetable dip. Pictured Recipe: French Onion Soup-Style Melting Onions Onions may not be the first things that come to mind when considering vegetables to add to your diet, but this member of the allium family, a group of vegetables that also includes garlic and leeks, is packed with nutrients and anti-carcinogenic compounds. Onions are a naturally low-calorie and low-fat food and are a source of essential micronutrients including vitamin C and potassium. Interestingly, the outer layers of onions have been shown to have the higher levels of antioxidant compounds, so try to peel them as minimally as you can before using them in cooking to reap the greatest benefits. "Onions supply a plant compound called quercetin that may lower blood pressure and promote an overall healthy heart," says Stark. Onions add an earthy, savory flavor when cooking and offer a source of many important nutrients which solidly earn them a spot on this list. Stark recommends slicing and roasting onions for a tasty sandwich or burger topping. Pictured Recipe: Crispy Smashed Brussels Sprouts Cruciferous vegetables like Brussels sprouts are an excellent source of vitamins, minerals and phytochemicals with antioxidant properties. "Mini, cabbage-like Brussels sprouts are rich in vitamin K [which is] particularly important for blood clotting and bone health," says Stark. In addition, 1 cup of Brussels sprouts contains over 100% of the Daily Value for vitamin C and over 10% of the Daily Value for fiber. Brussels sprouts, along with other cruciferous vegetables like kale, cabbage and broccoli, contain glucosinolates. These plant compounds are associated with reductions in inflammation, which may have health benefits. "Use a box grater to 'shave' Brussels sprouts into fine strands as the base for a salad or to add to stir-fry," says Stark. They're also delicious quartered, tossed with oil, salt and pepper, and roasted until browned and mostly crispy. Related: What Happens to Your Body When You Eat Brussels Sprouts Regularly Pictured Recipe: Roasted Mushrooms with Brown Butter & Parmesan Mushrooms are technically a fungus but are categorized as a vegetable when it comes to your eating pattern. They're naturally low in calories, fat and sodium; however, they're rich sources of many other nutrients and compounds that have been associated with positive health benefits. Mushrooms contain fiber, potassium and multiple B vitamins including niacin (vitamin B3), riboflavin (vitamin B2) and pantothenic acid (vitamin B5). "When exposed to UV light during the growing process, mushrooms are also an abundant source of vitamin D, which contributes to strong bones by helping the body absorb calcium," says Stark. Additionally, mushrooms are a source of ergothioneine, an amino acid that acts as an antioxidant and is associated with multiple health-promoting benefits including lower risk of cancer. Try finely chopping and adding mushrooms to ground meats for a blended, plant-forward dish. Stark also recommends sautéing mushrooms over high heat to promote browning and help contribute a hearty, umami-rich flavor to any dish. Pictured Recipe: Crispy Lemon-Herb Roasted Potatoes Potatoes often get a bad reputation, but these nutrient-dense vegetables offer an excellent source of essential nutrients such as potassium, fiber and vitamin C. "As an abundant source of potassium, potatoes may help to naturally lower blood pressure by combating the effects of too much sodium in your diet," says Stark. They're also rich in carbohydrates, making them a popular choice for active people and athletes to provide carbohydrates before and after workouts. This could make potatoes particularly appealing to athletes looking for whole-food sources of carbs during exercise. When preparing potatoes, choose methods that limit the added saturated fat and sodium from ingredients like oil, butter and salt. It is recommended that eating a diet with no more than 10% of total calories from saturated fat while also limiting sodium intake. Opt for potatoes that are roasted or steamed versus those that are fried as part of a healthy eating pattern. Pictured Recipe: Cauliflower Rice-Stuffed Peppers "A lesser-known source of vitamin C, bell peppers, especially brightly colored ones like red, yellow and orange, are high in vitamin C, an antioxidant involved in iron absorption, skin and tissue repair and immune function," says Stark. One medium bell pepper (approximately 3.5 ounces) contains over 100% of the Daily Value for vitamin C. Bell peppers are also a source of carotenoids, health-promoting compounds associated with a reduced risk for chronic diseases like cardiovascular disease and cancer. "Hollow out and stuff mini bell peppers with spreadable cheese and a sprinkling of pistachios for snacking," recommends Stark. Related: What Happens to Your Body When You Eat Bell Peppers Regularly Pictured Recipe: Creamy Green Pea Pesto Pasta Peas are a type of legume, a category of vegetables that includes lentils and beans. "Green peas are one of the highest protein-containing veggies that are also loaded with fiber," says Gaby Thompson, M.S., RDN. One cup contains over 25% of one's daily fiber needs alongside 8 grams of plant-based protein. A single cup also contains close to 100% of the Daily Value for vitamin C and approximately 10% of the Daily Value for iron, vitamin B6, magnesium and potassium. Not only are peas super nutritious, but they're also affordable. Opt for frozen or canned to help extend their shelf life; just keep an eye on added flavorings and sodium. "Use canned and drained or frozen peas to boost the protein of casseroles, soups, pasta dishes and more," says Stark. Pictured Recipe: Beet & Goat Cheese Salad These colorful root vegetables are packed with health-promoting nutrients, making them one of the best vegetables to add to your regular rotation. One cup of beets contains 4 grams of fiber and over 10% of the Daily Value of potassium. Beets are also a source of folate, magnesium and phosphorus. Beets contain compounds known as betalains which have antioxidant activity and are associated with a reduced risk of cardiovascular disease. Betalains may also play a role in blood pressure management. Beets and beet juice are commonly used by athletes as an ergogenic aid due to their high nitrate content. These nitrates are converted to nitric oxide in the body, which can help increase blood flow. Beets can be messy to prepare because their color easily bleeds onto cutting boards and other surfaces, including hands and clothes, so be mindful when you're preparing them. "Use drained, canned beets for a less messy way to add beets to grain bowls and vegetable salads," recommends Stark. Vegetables come in so many different shapes, sizes, forms and flavors, all with their own unique nutritional profiles and health benefits. To reap the greatest benefits, try adding in several different types to your typical week. Opting for canned or frozen options can make it more affordable and easy to do so. Variety is the spice of life, after all—and it might just be a boon for better health! Read the original article on EATINGWELL
The Sun
a day ago
- Business
- The Sun
Five tips to give leftover vegetables a second chance with a ‘wow' factor
HAVING family over soon but stuck for ideas as well as cash? You could jazz up dishes, for added wow factor, just by using leftover uncooked veg to knock up some pickle or relish. Here's some ideas . . . RECYCLE OLD JARS: You will need jars to put your pickle or relish in, and could get a 12-pack of 300ml ones at Hobbycraft for £9, but the cheapest way to get started is to reuse empty jam or sauce jars. Give them a good wash, or pop in the dishwasher then use boiling water to rinse. TANGY TREAT: Pickled red onions are easy. Finely slice the onion, pop in a jar, cover with white wine vinegar, £2 at Sainsbury's, and add a pinch of salt and of sugar. Put the lid on and shake, leave for 20 minutes before trying — adding more vinegar, salt or sugar as you think best. Pop in the fridge and use on everything from tacos to sarnies. SPICE OF LIFE: Slice up any spare chilli peppers and pop in a jar. Then put 100ml of water in a pan and heat on the stove with a few teaspoons of sugar and one of salt, plus you could add mustard seeds or bay leaves from your spice rack. Bring to the boil then pour the liquid into the jar. Carefully put the lid on the jar and leave to cool. Once at room temperature, store in the fridge and the chillis should keep for a few months. CRUNCHY RELISH: Use up any mini- cucumbers or radishes to make a tasty relish. Slice your veg and keep it crunchy by adding to a sieve with ice cubes for ten to 20 minutes before pickling. I've figured out how to make the perfect fried eggs - it's so simple, works every time and you don't even need any oil Make a brine following the same instructions as before, leave to cool and add to the jar with your veg. You can also add onion, and herbs such as dill, for extra flavour. PASS THE CARROTS: The key for great pickled carrots is to cut them up into very fine matchsticks or use a peeler to create shavings. Follow the same brine instructions as above, but add some rice wine vinegar if you have it, as well as a dash of fish sauce. Once cooled and refrigerated, you can use these on Asian dishes such as dumplings or stir fries. All prices on page correct at time of going to press. Deals and offers subject to availability. 8 Deal of the day 8 PICK up the Graco Myavo Stroller in midnight black at – usually £124.99, now £99.99 as part of the baby goods sale. SAVE: £25 Cheap treat 8 TUCK into a Curry Pot Noodle from Iceland. They were £1.20 each, now down to 67p. SAVE: 53p What's new 8 CHARM your way into a loved one's heart with a gift from Pandora. The summer sale is now on, with up to 40 per cent off the popular charms and jewellery. Top swap GIVE brows a makeover using the Diorshow brow styler, above, £24.95, or try the budget e.l.f. Instant Lift brow pencil, below, £3, both Boots. Shop and save HIDE clutter in a stylish storage trunk. This Remy basket was £25 and is now down to £20 at Dunelm. SAVE: £5 Hot right now STOCK up on your favourite beers at Morrisons with an offer of three packs for £30, saving around £9. Includes ten-packs of Estrella and Doom Bar. PLAY NOW TO WIN £200 8 JOIN thousands of readers taking part in The Sun Raffle. Every month we're giving away £100 to 250 lucky readers - whether you're saving up or just in need of some extra cash, The Sun could have you covered. Every Sun Savers code entered equals one Raffle ticket. The more codes you enter, the more tickets you'll earn and the more chance you will have of winning!
The Independent
2 days ago
- Entertainment
- The Independent
Give Meghan a break – it's little ‘cheats' that make the social whirl go round
When the Duchess of Sussex shared a picture on social media of all the wholesome vegetables that had been freshly plucked from the gardens of her Montecito mansion in California, not all of her followers were entirely convinced. The post shows the Sussexes' rescue beagle Mia poking its face into a basket laden with fresh produce, including red peppers, squash, carrots, spring onions, broccoli, sweetcorn and an assortment of herbs. The caption reads: 'The unofficial quality inspector of this morning's garden haul.' Some pointed out that the contents of Meghan 's trug had a surprising lack of mud on them, and others that some of the vegetables in her 'garden haul' weren't yet in season. This begged the question as to whether the Duchess of Sussex, who posted it on the Instagram page of her lifestyle brand As Ever, really grew them herself. One follower wrote: 'Huh. She's so good at gardening she can grow all things from all seasons at once.' Another said: "I've never seen vegetables so clean after harvesting." According to the California Farmland Trust, corn usually isn't ready until June at the earliest, so Meghan is forcing hers slightly early. Broccoli is usually picked earlier much in the year, say hardened gardeners. But hang on. Even if she has 'cheated' a little for the social media camera and popped off to the local farmer's market instead of pulling the produce straight from her own soil, she'd not be the first to do it. Who among us – including myself – hasn't hoodwinked our friends into thinking we're great gardeners, cooks, or party hosts in this way? Little white lies are what make the social whirl go round. I was once in such a heightened state of panic before a dinner party that I bought a ton of award-winning ready meals from an upmarket grocery shop in Notting Hill, and still took all the credit for it – including the luxury mashed potato I simply squeezed out of the packet. Abracadabra! The table looked fantastic when I removed all the food from the oven. My guests didn't know I was only heating it up and merely decanting it all into fancy bowls. I was trying to impress my then-partner's work colleagues while also staying cool, calm and collected, rather than stressed from cooking from scratch. I've winged it like this after I famously made courgette fritters that were described by one dinner guest as 'burnt matches'. I also never think twice before ripping the packaging off supermarket cakes and passing them off as my homemade creations at school fairs. Last Christmas, everyone came up to me saying my carrot cake was the best. I haven't gone to the extreme of posting photos of me outside Holland Park mansions claiming it's my front door, or creating video content of me in a pretend designer wardrobe with the price tags hanging at the back and clingfilm stuck to the bottom of my shoes so they don't get scuffed. But I did once buy a ready-made papier-mâché volcano from Hobbycraft for my daughter's school volcano project and showed it off as if we'd made it from scratch. I swaggered around as if I just didn't like cake or chocolate when I was on Ozempic. When my children have to grow something from seed for the classroom, I often produce a plant bought from Sainsbury's. I fluff it with the dog, too. My giant golden retriever, Muggles, will do anything for liver treats – which impresses people when they mistakenly think I've trained him meticulously. But cut to me dragging him like a deadweight towards my car when the treats have run out, and it's a very different look. For celebrities and influencers, a picture-perfect ideal is the norm on social media. I also rarely document the bad moments: the kids' meltdowns and grubby clothes covered in food debris. Instead, everything looks picture-perfect – like the duchess's vegetables. Of course, idealised representations on social media can create unrealistic expectations about life, relationships, appearances, and even gardens – and make others feel inadequate. If the content is inauthentic, it can leave a bad taste. But when Meghan's garden bounty is so delicious, who cares whether she did or didn't grow it?
The Guardian
2 days ago
- Health
- The Guardian
Meera Sodha's vegan recipe for squash and fennel agrodolce
Being in the business of recipe writing means I am always seeking the new, always moving on and rarely resting on a single dish. Until summer starts knocking, that is. The sun makes me want to slow down, and I find myself wanting a variation of vegetables agrodolce on repeat. Agrodolce is Italian for sour (agro) and sweet (dolce), which in my kitchen translates to a pile of meltingly soft vegetables, all slick with olive oil, sweet with onions, and cut with vinegar and capers. Often, this takes the form of my husband Hugh's oven-baked caponata, but I also love the comfort of squash and the liquorice sweetness of the cooked fennel here. Prep 15 minCook 40 min Serves 4 1 squash (1.1kg), halved, deseeded and cut into 1½cm dice8 tbsp extra-virgin olive oil, plus extra to finishFine sea salt 2 tbsp capers in brine, drained2 tbsp pine nuts 2 tbsp raisins 1 fennel bulb (300g), trimmed, halved and cut into ½cm-thick slices1 red onion, peeled and finely diced2 large tomatoes (300g), finely diced2 tbsp balsamic vinegar 30g mint, leaves picked, to get 15gGreek flatbreads, to serve Heat the oven to 240C (220C fan)/475F/gas 9, and line two medium baking trays (or one large tray) with greaseproof paper. Put the diced squash in a bowl, pour over three tablespoons of the oil, add a half-teaspoon of salt and toss to coat. Tip out evenly on the lined trays and roast for 25-30 minutes, until cooked through and nicely browned. Meanwhile, put two tablespoons of oil in a large frying pan on a medium heat and, once hot, add the drained capers and cook for five minutes, until they start to crisp up. Add the pine nuts and raisins, cook for a further two minutes, until the raisins puff up and the pine nuts brown, then tip into a bowl. Put the remaining three tablespoons of oil in the same pan, set it over a medium heat, then add the fennel, onion and three-quarters of a teaspoon of salt, and cook, stirring occasionally, for 20 minutes, until soft. Add the tomatoes and balsamic vinegar, and cook for another eight minutes, until the mixture turns jammy. Fold in the roast squash and reheat, if need be, then stir through the mint. Top with the pine nut mixture and serve with grilled flatbreads.
Daily Mail
2 days ago
- Entertainment
- Daily Mail
AMANDA PLATELL: Meghan's bizarre vegetable haul has made me realise something utterly shocking... we are the fools, and she's the Machiavellian mastermind
My eyes were on stalks watching a beatific and spotlessly clean Meghan Sussex in her latest video showing off the 'home-grown' vegetables from the garden at her $29million Californian mansion. With a cute picture of her beagle Mia sniffing the produce she posted: 'The unofficial quality inspector of this morning's garden haul.'
