We are hearing more and more about “super fruits” and “super vegetables” but what does “super” mean? And why should we care?
Super Vegetables. Vegetables are very important to keep our bodies alkaline and give us energy. There are several vegetables that are important to well-being. Vegetables have been known to help you live longer, have better brain function, sleep better, maintain a healthy weight, fight disease, stabilize your immune system, and help you look younger.
ASPARAGUS. is the number one super food, in my opinion. Asparagus, eaten daily, has found to destroy cancer cells, remove tumors, aid in sleeping, aid in female hormone balancing, promote fertility, aid in weight loss, heal the liver, and stimulate and heal the kidneys among other things. As a child I couldn’t stand asparagus, I had only had it canned or frozen. I absolutely LOVE it now… put fresh stalks in a frying pan with a little butter, sesame oil, garlic and pepper… grill until just bright – it doesn’t take long. Or put on the grill when cooking burgers, chicken, and/or steak….DELICIOUS!
This link has a great description of asparagus and its uses / benefits – http://www.herbsarespecial.com.au/free-herb-information/asparagus.html
KALE / SPINACH. Dark green vegetables have so many health benefits. Always try to eat your greens at lunch and take a walk afterwards. The sun helps convert the phytonutrients and provides the body a wonderful energy boost. Specific benefits of Kale – Lessens occurrence of cancers (100’s of studies done worldwide), high in glucosinolates. (anti-carcinogens), excellent known cell detoxifier, lowers cataract risk, promotes lung health, protects against arthritis, slows loss of mental function. Benefits of Spinach – fights blindness, helps prevent anemia, prevents tooth decay, prevents bladder disorders, aids in longer life, reduces the risk of diabetes, and prevents respiratory disorders. Spinach was another of my “icky” vegetables as a child / teen. I absolutely can’t stand the taste of it cooked… even now. But I have found a way to “cook” it and enjoy it. Caramelize onions, mushrooms and garlic in a pan – cool. Take a flavored tortilla (jalapeño & cheddar is my favorite) and put it in an omelette pan. Spread your favorite hummus across the tortilla, spread half with feta cheese, pepper, and cayenne. Turn on heat to medium and let the feta get warm. Top with the onion / mushroom mix, sliced avocado, and baby spinach. Fold the tortilla in half and brown the other side. Cut into 1/3s and serve! Yumm..
WATERCRESS. is a little known, easily grown green leafy vegetable. You can find it naturally along lake and river beds. Its taste is milder than spinach. Its benefits are staggering – increases mental function / memory, helps to normalize cholesterol levels, helps to clean the blood of toxins, increases fertility, helps to fight cancer / kill cancer cells, helps fight eye disease, helps clear skin, helps strengthen bones, helps to fight lung disorders, and helps normalize thyroid function. I like my watercress fresh and try to eat it in salads.
AVOCADO. Another of my “icky” vegetables from my youth – is now one of my favorites. In truth it is a fruit not a vegetable, but since most people think of it as a vegetable, we will put it here. In the spring and summer, I eat one a day. Avocados help promote healthy skin, increases metabolism, known to fight several types of cancer (oral, prostate, and breast), fights heart disease, helps prevent strokes, lowers cholesterol levels, helps promote healthy eyes / vision, and helps fight diabetes. I shared my favorite way of serving avocado above. It is also fabulous in GOOD guacamole with lots of lime, chili, and cilantro.
MUSHROOMS. Specifically, Shiitake… again I KNOW… not REALLY a vegetable… 🙂 But will be added here. Mushrooms as a whole are very beneficial to the body. Shiitake mushrooms are known for promoting long life, reducing cholesterol numbers, promoting a healthy heart, fighting cancer, fighting HIV and Hepatitis B, fighting nutritional deficiencies, and promoting a strong immune system. Shiitake mushrooms are good meaty mushrooms that can be found in many Asian dishes. Don’t limit yourself to just the Shiitakes, there are so many different mushrooms out there that are beneficial to your health and have a very wide range of tastes and textures.
ONIONS. Oh yes! They are a “super vegetable” for sure! Onions have been used for centuries as a medicinal (natural antibiotic) vegetable. They fight colds and lung conditions, repel bugs, lower blood pressure, help promote a healthy heart, fight cancer and tumors, increase bone density and the health of all connective tissue, reduce obesity, reduce allergies, promotes long life, reduces inflammation, and promotes healthy hair, skin, and nails among other things. French Onion Soup is AH-MAZING! I have a great recipe if anyone is interested. 🙂 Onions also have some very interesting properties. If there are viruses roaming around, place ½ of a cut onion in a bowl and set in the rooms that are most traveled in your home. The onion will capture the viruses and other bacteria – and turn black. Swap out daily as long as you are concerned about viruses. Lastly, in the same vein, slice an onion and put on the bottom of your feet – cover with socks – before you go to bed. If you are sick, not feeling well, the onion will draw out all of the toxins from your body. You should feel substantially better the following day.
The best way to get the antioxidants, vitamins, and minerals out of vegetables is to lightly sauté or stir-fry your vegetables until just bright. “Just bright” means that they have changed color. This usually means they are still crisp or barely wilted. Never overcook your vegetables or you will lose most of the nutritional value.
Happy Adventure Cooking!
Blessings – E