Beyond the Rainbow - 9 Nutritious White Vegetables
"Fill your plate with a rainbow of vegetables." While this is definitely excellent advice and something we should do daily, let's not ignore the white vegetables. Just because they don't sport the vibrant colors of their more popular counterparts doesn't mean they are not brimming with nutrition. Include some of these pale vegetables in your diet regularly, to add variety and boost the nutritional value of your meals. Here are nine you can't afford to ignore:
Beyond the Rainbow - 9 Nutritious White Vegetables
Beyond the Rainbow - 9 Nutritious White Vegetables
Beyond the Rainbow - 9 Nutritious White Vegetables
Beyond the Rainbow - 9 Nutritious White Vegetables
Potatoes: The white potato has gotten a bad rap and really for no reason. A plain baked potato with skin contains almost half an average adult's daily recomMended amount of vitamins C, B1 and B6, over 30% of the RDA for folate, 5 grams of fiber and still comes in at less than 200 calories. Potatoes are naturally fat-free, unless you add butter, sour cream or fry them! This nutrient-dense Food is an absolute storehouse of minerals such as potassium, zinc, magnesium, iron, copper and iodine and contains less than 20 milligrams of sodium. As a matter of fact, it is an excellent source of iron in a form easily used by your body. Yes it is a carb - but it is a complex carb and a good energy source. While the glycemic index, depending on the type of potato and how it is prepared, is on the high side ranging from 65-101, if it is part of a well-balanced meal containing protein and a healthy fat like olive oil, the glycemic index is reduced. My suggestion is to top your baked potato with a teaspoon of extra virgin olive oil or flax oil and a few tablespoons of salsa for a low fat and delicious side dish. The vitamin C content of the salsa increases the absorption of the iron in the potato.
White beans: Beans in general are an excellent protein source. One cup of white navy or great northern beans provides 31% of the RDA for protein, 25% of your daily iron needs, as well as half your fiber requireMent for the day. If you are trying to lower blood sugar, make these powerhouses a regular part of your diet. They also provide folate, potassium, magnesium and the most phosphorous of all legumes, which is critical for healthy, strong bones. Try pureeing white beans with a little vegetable stock and adding to Pasta sauce or tomato soup to bump up the fiber and protein content.
Onions: Rich in sulfides they protect against tumors, reduce inflammation and lower blood fats, blood pressure and blood sugar. While simply cutting and chopping onions may make your eyes tear and nose run, eating them is great for thinning and draining mucous and loosening phlegm from sinus problems or a cold. They contain calcium, potassium and are the best source of the phytonutrient, quercetin, which is being studied for it's ability to fight Alzheimer's disease, lower risk of lung cancer and protect against diabetes and cardiovascular disease. Top your salad or burger with thin slices, chop them into a fresh salsa or lightly sauté them and include in your burgers.
Garlic: This nutritional multitasker is part of the onion family and contains a powerful sulphur compound called allicin, a superior infection fighter, which has been proven to have antibacterial, antifungal, antiviral and antitumor properties. It is an immune-boosting Food and a great cold fighter and remedy. It also contains ajoene, which thins the blood, thus lowering blood pressure and cholesterol. It's loaded with cancer fighting antioxidants. Here's a powerful cold fighting remedy: puree the peeled cloves of several heads of garlic together with a variety of the hottest organic peppers you can find (jalapeno, scotch bonnet, etc.) and enough extra virgin olive oil to make it a loose, paste-like consistency. Use it as a (very spicy, hot!) condiment on meats and poultry, as a spread on whole grain bread and consume it at the first sign of a cold. It will stop it in its tracks!
White button mushrooms: While the darker, more exotic mushrooms get most of the attention, these inexpensive, paler cousins, which are available year-round, are no slouches nutritionally! Besides being low calorie, sodium and fat, they are excellent sources of fiber, vitamin B12, potassium, free radical fighting selenium, and heart protective copper. They also contain chemical substances that inhibit an enzyme involved in estrogen production and can reduce the risk of breast and prostate cancer. I like to slice them into my salads and omelets and add them finely chopped to burgers and meatloaf.
Turnips: These little guys are part of the Cruciferae family. They are a rich source of calcium, as well as vitamin C, manganese, potassium, copper, B vitamins, antioxidants and fiber. They can help lower the risk of high blood pressure, diabetes, and certain cancers. They also contain lutein, a powerful phytochemical. They are delicious roasted with a drizzle of olive oil and a sprinkle of sea salt and black pepper or they can be boiled and pureed and added to soup or served as a comforting, creamy side dish.
Parsnips: While this root vegetable looks like an albino version of a carrot, it is not only delicious but a great low calorie, fat and cholesterol-free addition to any weight loss diet. Besides being a wonderful fiber source it also contains vitamin C, folate, calcium, and potassium. Parsnips can be shredded, raw, into a salad or slaw, steamed, boiled, braised or roasted with carrots and other root vegetables. Since they have a slightly sweet, nutty flavor you can include pureed parsnips in your mashed potatoes for a delightful change.
Celeriac: This is also called celery root and tastes like a combination of celery and parsley. While it may not be the prettiest vegetable, it is another overlooked low calorie, low fat and cholesterol weight loss star. It's great for lowering blood pressure as it is very high in potassium, as well as vitamins C and B6; vitamin K and phosphorus, very important for healthy bones; manganese and fiber. It's a wonderful detoxifier as well. Enjoy it raw mixed with grated carrots for a delicious twist to traditional carrot salad; use it in place of celery in soups or stews; or oven roast with other winter root vegetables.
Cauliflower: This cruciferous vegetable is part of the Brassica family, which are potent cancer fighters. One cup only contains 25 calories and is low in fat, sodium and cholesterol. It's a great source of fiber, vitamin C, selenium, phosphorous, potassium, manganese, calcium and zinc. Cauliflower contains compounds called glucosinolates and thiocyanates, which help the liver to neutralize toxins. Some studies have also shown these compounds reduce the risk of certain cancers and lower blood pressure. It contains sulforaphane, indole-3 carbinol and phytochemicals, cancer fighting and cancer protective chemicals. Cauliflower is so versatile. Raw cauliflower is a staple of every crudite platter. It is delicious roasted. You can even puree it with some stock and add it to your mashed potatoes or scrambled eggs. One word of caution. Cauliflower is part of the Brassica family, as are broccoli, cabbage and Brussels sprouts. When eaten raw the goitrogenic compounds they contain can depress thyroid function in sensitive people. If you have low thyroid function, don't avoid cauliflower, just be certain to cook it in order to deactivate those compounds.
Beyond the Rainbow - 9 Nutritious White Vegetables
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