Power vegetables: this is what you should eat now!
When it comes to vitamin and mineral content, these power vegetables are hard to beat. And there’s another reason why they should definitely find a place in your kitchen right now: these vegetables are available through the fall from native, open-field cultivation. That means they’re kinder to the climate (no long transport routes, no energy consumption for greenhouses or storage), less polluted with sprays, have a more intense flavor and are also inexpensive.
1. broccoli
The good thing about it: “Eat something red, yellow and green every day” – that’s the recommendation for anyone who wants to eat healthy. Unfortunately, that doesn’t mean gummy bears, but fruits and vegetables aren’t bad, either. If you choose broccoli when it comes to green, you’ve made a particularly good choice: Broccoli provides the highest vitamin content of any vegetable and – compared to cauliflower – five times the calcium. And that’s with only 26 kilocalories per 100 grams. Because of its high folic acid content, broccoli is also ideal for pregnant women. It is also a stress killer.
2. fennel – takes the stress and gives good breath.
The good thing about it: you’re stressed? Treat yourself to an extra serving of fennel! The essential oils it contains will strengthen your nerves and – as a little extra – tighten your skin. And it all comes with a figure-friendly 19 kilocalories per 100 grams.
Did you know? Italians eat raw vegetable fennel after meals – ensuring good breath and digestion. If fresh fennel isn’t your thing, cook it for as short a time as possible to avoid vitamin loss. It’s best to eat it fresh. But if need be, it will keep for up to a week in the refrigerator (wrapped with a damp cloth).
3. potatoes – for this you should leave noodles and rice!
The good thing about it: in 1950, we were still eating 180 kilos of potatoes per capita per year. Last year, it was less than 60 kilos. Rice and pasta have increasingly pushed potatoes off our plates. They don’t deserve that! Not only because of their variety – only potatoes can be formed into dumplings or mashed into porridge – but also because of their ingredients, potatoes are hard to beat. In addition to minerals such as calcium, potassium, magnesium and iron and a good dose of vitamin C, they contain many B vitamins that can help with irritability and poor sleep. And if you want to lose weight, you should definitely prefer potatoes: 100 grams of cooked pasta (durum wheat) contain 150 kilocalories, 100 grams of cooked potatoes only 69. However, despite all your enthusiasm for potatoes, you’d better not be tempted by fatty French fries too often.
4. pumpkin – why a small Hokkaido is the best choice.
The good thing about it: 100 grams of pumpkin have just a meager 25 kilocalories. Pumpkin is easy to digest and comes with a tidy package of vitamins and minerals. And what you do not believe him: He is even aphrodisiac effect.
Did you know? If you want to save time when cooking, it’s best to use Hokkaido pumpkin. The Hokkaido not only tastes more intense than its sometimes somewhat bland relatives, you also save on peeling, because with the Hokkaido you can eat the peel as well. Tip: It’s best to use unsprayed organic produce. And even if there are competitions for the largest pumpkin everywhere: For cooking, you should rather take smaller pumpkins, they taste more aromatic.
Spinach – give frozen products the cold shoulder now!
The good thing about it: “Spinach replaces half the pharmacy” is the popular saying. And rightly so, because spinach is filled to the brim with vitamins and minerals – and with only 17 kilocalories per 100 grams. Even if the iron content is not as high as originally thought – the culprit is a decimal point error that has persisted – spinach is still one of the top vegetables in terms of iron supply. Spinach is available in the open until October. Until then, it’s worth giving the frozen competition the cold shoulder. The reason for this is the vitamin C content: frozen spinach contains only 20 mg of vitamin C per 100 grams, whereas fresh spinach contains between 40 and 155 mg, depending on the variety and season.
Did you know? Is it true that you can’t reheat cooked spinach? If you cool the spinach dish down quickly and put it in the refrigerator, no problem. Only if spinach has been kept warm or unrefrigerated for a long time, it should not be eaten, because it will have formed harmful nitrite.
6. cabbage – diet miracle with extra portion of vitamin C
The good thing about it: cabbage soup has made it to some fame as a diet dish. No wonder: cabbage is not only low in calories (24 kilocalories/100 grams), it also contains a lot of fiber that keeps you full for a long time. In addition to the leader broccoli, white cabbage also has a relatively high content of vitamin C with 52mg/100 grams. The special thing: While cooking normally destroys vitamin C, it actually increases the content in headed cabbages such as white cabbage. The reason: they contain ascorbigen, which only becomes vitamin C when cooked.
8. radish – with this trick you take out the sharpness
The good thing is that radishes and radish are full of vitamins and phytochemicals. They stimulate the metabolism and ensure good digestion. If you have a cough, they have an expectorant and antispasmodic effect. The pungency comes from the mustard oils they contain. Radishes and radishes are the lowest-calorie root vegetables, with around 15 kilocalories per 100 grams.
Did you know? The sharper the radish flavor, the higher the likelihood that they were actually grown outdoors. Radishes are too spicy for you? Simply salt the sliced radishes and let them “sweat”. The spiciness will come out with the juice. Radishes are not a storage vegetable. If you can’t eat them the same day, wrap them in a damp cloth and put them in the vegetable drawer of the refrigerator. Important: remove the leaves beforehand, as they remove the moisture from the tubers and cause them to shrivel.
9. onion – the secret tip for asthmatics.
The good thing about onions is that they aid digestion and inhibit the formation of germs in the oral cavity and intestines. According to recent studies, they may even suppress asthma. Annoyed when cutting onions brings tears to your eyes? Don’t be, it’s a good thing: The tears cleanse your eyes. 100 grams of onions contain only 27 kilocalories.
10. leeks – for hobby singers with ambitions
The good thing is that leeks provide plenty of potassium, calcium and phosphorus for a tidy plus on the mineral account. B vitamins ensure beautiful skin. In addition, leeks strengthen the immune system. And all this with only 26 kilocalories per 100 grams. Tip: Don’t clean too generously, most of the healthy ingredients are found in the fully green leaves.
Already knew? The ancient Egyptians were big leek fans. The mustard oils they contain are said to be good for the voice, which is why Emperor Nero – who considered himself a gifted singer – set aside a leek day once a month. You should definitely get hold of the tender summer leek even if you have no stage ambitions. It is harvested from June until September.