1. Belgian Endive
Low-cal vegetable (8 calories per cup). It packs a heavy nutritional punch. Is an great source of vitamins A & C and fiber.
When shopping for Belgian endive, look for smooth, pale yellow or white leaves that appear crisp in texture. Endives are good when steamed and their shape lends them well to serving as a vessel for various fillings.
Cooking tips_ Endives are delicious in salad or braised and served with a pot roast.
2. Broccoli
Is an excellent source of vitamin C, as well as vitamin K and vitamin A. Is thought to have excellent anti-cancer properties. Studies have linked the consumption of broccoli with a reduced risk of cancers.
Is an excellent source of calcium and folic acid, which is thought to reduce the risk of birth defects.
Cooking tips_Can be eaten raw or cooked. Steaming is the best way to preserve all it enzymes and nutrients.
3. Brussels Sprouts
They are also much touted for their cancer-fighting properties and their fiber (4 grams of equal parts soluble and insoluble fiber).
They provide significant cardiovascular benefits and help reduce the risk of osteoarthritis, a degenerative form of arthritis that often occurs with aging.
Cooking tips_They are best cooked whole or sliced in half, and are tasty when steamed or sauteed and served as a side dish.
4. Cabbage
Will be at its best towards the end of fall. It provides all of the health benefits of broccoli and Brussels sprouts, but when juiced and drunk over 10 days, will reduce the amount of time it takes to heal a peptic ulcer.
Cooking tips_ Slicing, cutting or chewing activates myrosinase enzymes, which in turn aid the release of anti-carcinogenic glucosinolates. Preserve the amount of glucosinolates letting it sit for 10 -15 minutes before lightly cooking, steaming or sautéing for no more than 5 minutes.
5. Cauliflower
Another member of the cabbage family, it’s only real distinction is the white color. New research shows that if you sprinkle a cauliflower with turmeric, you can reduce the severity of prostate cancer, both in terms of tumor growth and metastasis.
Cooking tips_Although people generally only eat the heads of the cauliflower, the stem and leaves are also edible and can be used to add some extra flavor to soup stocks.
6. Celeriac
Ugly but healthiest. Excellent source of vitamins C, B6 & K, phosphorus, potassium, magnesium and manganese. Is also good to lower blood pressure and helps to reduce stroke risk. When purchasing celeriac, look for firm, small-to-medium, sprout-free roots.
Cooking tips_The nutritional benefits of celeriac are best preserved when the root is sliced and added to salads. Also delicious when boiled (which helps to dilute this root-vegetables somewhat pungent taste) and added to soups or stocks.
7. Onions
Available year round, but at their peak in the fall and winter. Sulfur, the compound in the onion that gives it that great taste, is though to reduce blood pressure and may also help to regulate blood cholesterol. Onions are also rich in chromium, which is thought to help prevent fluctuations in blood glucose levels, and contains a number of flavonoids that promote gastrointestinal health. Onions have a number of anti-inflammatory agents that can help reduce symptoms associated with arthritis, asthma, and even the respiratory inflammation (cold and flu).
Cooking tips_A true staple in the kitchen.
8. Pumpkin
A symbol of the fall. Very low calorie vegetables, and it is rich in dietary fiber, anti-oxidants, minerals, vitamins. Recommended by dieticians in cholesterol controlling and weight reduction programs. A storehouse of anti-oxidant and vitamins A, C & E. It is also rich source of minerals like copper, calcium, potassium and phosphorus.
Cooking tips_Almost all the parts of the pumpkin plant; fruit, leaves, flowers and seeds, are edible. Roasted Pumpkin seeds can be eaten as snacks (excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain)
9. Spinach
Is a great source of vitamin K and A, folate, magnesium and iron. Spinach are thought to help reduce the risk of several types of cancer, including tumors of the stomach, prostate, and skin. Also act as an anti-inflammatory to reduce the symptoms associated with asthma, arthritis and other inflammatory conditions. When shopping for spinach, look for firm, crisp, deep green leaves.
Cooking tips_ Great as a base for salads, delicious when added to soups or casseroles. Cooked, drizzled with olive oil and sprinkled with salt and black pepper.
10. Zucchini
It is perhaps best known for its vitamin C content, but also is considered a good source of vitamin A and lutein (important for eye health), folate and potassium. In addition, zucchini can promote blood health, it also can support capillary health and lower high homocysteine levels.
Cooking tips_ Zucchini blossoms are also an edible delicacy.
Low-cal vegetable (8 calories per cup). It packs a heavy nutritional punch. Is an great source of vitamins A & C and fiber.When shopping for Belgian endive, look for smooth, pale yellow or white leaves that appear crisp in texture. Endives are good when steamed and their shape lends them well to serving as a vessel for various fillings.
Cooking tips_ Endives are delicious in salad or braised and served with a pot roast.
2. Broccoli
Is an excellent source of calcium and folic acid, which is thought to reduce the risk of birth defects.
Cooking tips_Can be eaten raw or cooked. Steaming is the best way to preserve all it enzymes and nutrients.
3. Brussels Sprouts
They provide significant cardiovascular benefits and help reduce the risk of osteoarthritis, a degenerative form of arthritis that often occurs with aging.
Cooking tips_They are best cooked whole or sliced in half, and are tasty when steamed or sauteed and served as a side dish.
4. Cabbage
Cooking tips_ Slicing, cutting or chewing activates myrosinase enzymes, which in turn aid the release of anti-carcinogenic glucosinolates. Preserve the amount of glucosinolates letting it sit for 10 -15 minutes before lightly cooking, steaming or sautéing for no more than 5 minutes.
5. Cauliflower
Cooking tips_Although people generally only eat the heads of the cauliflower, the stem and leaves are also edible and can be used to add some extra flavor to soup stocks.
6. Celeriac
Ugly but healthiest. Excellent source of vitamins C, B6 & K, phosphorus, potassium, magnesium and manganese. Is also good to lower blood pressure and helps to reduce stroke risk. When purchasing celeriac, look for firm, small-to-medium, sprout-free roots.Cooking tips_The nutritional benefits of celeriac are best preserved when the root is sliced and added to salads. Also delicious when boiled (which helps to dilute this root-vegetables somewhat pungent taste) and added to soups or stocks.
7. Onions
Cooking tips_A true staple in the kitchen.
8. Pumpkin
Cooking tips_Almost all the parts of the pumpkin plant; fruit, leaves, flowers and seeds, are edible. Roasted Pumpkin seeds can be eaten as snacks (excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain)
9. Spinach
Cooking tips_ Great as a base for salads, delicious when added to soups or casseroles. Cooked, drizzled with olive oil and sprinkled with salt and black pepper.
10. Zucchini
Cooking tips_ Zucchini blossoms are also an edible delicacy.
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