VEGETABLES
Artichokes
Artichokes aren’t only fun to eat they:
•stimulate the production of bile aids digestion and general body detoxification
•may help to reduce cholesterol levels.
•help to regulate blood pressure due to high potassium content
•include a decent amount of fiber, typically 6.5 grams per serving.
Bok Choy
Bok Choy has become a trendy vegetable, which I am happy about. Bok Choy:
•is very high in calcium which is needed for strong bones and good sleep.
•contains compounds called indoles which have been shown to fight cancer.
•very low in calories, 9 calories per cup.
Cabbage
Cabbage:
•increases “good” estrogen and protects against breast cancer as it contains a certain compound called indoles.
•protects against many types of carcinogens.
•is a powerful antioxidant.
•is high in fiber.
•is loaded with Vitamin C, K and many other nutrients.
Celery
Celery is not just crispy water. It has unique nutrients and properties that are difficult to find in other foods. Buy the root when you see its available and throw it into soup.
Celery:
•is a good choice for women; it’s known to promote a healthy menstrual cycle and helps bloating by reducing excess fluids.
•works as a tonic for the glands and nervous system by ridding the body of toxins.
•creates elasticity for both the skin and colon.
•includes a high level of silicon which is vital for strong and healthy bones.
Fennel
Fennel is under-used in the States. It is delicious raw, sliced thinly with olive oil and salt. If you are not into the mild anise flavor, cook it. The seeds are an integral part of herbs de provence and I always add more fennel seed to the mix when I working with chicken. Fennel:
•relives gas and counteracts intestinal spasms.
•cleanses breath leaving your mouth fresh.
•has quercetin which is great for your immune system and preventing allergies.
Kale
Kale is considered to be one of the healthiest vegetables. That is not quite a good enough reason to eat it. The truly convincing reason is that kale is a favorite of the cooks of Tuscany. What more do you need to know? (Note that Italian kale, known as cavolo nero, is most similar to the dark flat dinosaur and lacinto varieties we have here.)
•The USDA ranked kale’s antioxidant capacity higher than all other vegetables.
•Kale seems to be protective against certain cancers, particularly breast, colon and cervical.
•As a member of the cabbage family it has abundant amounts of sulphur which is good for nails, hair and skin.
•Each cup has 684% of the daily recommended intake of Vitamin K, a must have for healthy bones.
Parsley
Parsley is no longer just that nasty curly thing on the Passover table. We now have easy supermarket access to the delicious Italian flat-leaf parsley which I like to remind my pasta class students is a “cooling herb.” Cheese is taboo on top of spicy pasta or seafood pasta, but parsley is more than welcome as it cools the flavors, creating a perfect palatable balance. Beyond its culinary wonders, parsley:
•freshens breath.
•has diuretic properties.
•is high in iron.
•helps to flush out the glandular system.
•contains myristicin, a chemical known for preventing tumors. (in fact, the National Cancer Institute includes parsely in a specialized group of vegetables with high anti-cancer activity.)
Radicchio
Radicchio: Member of chickory family
•helps to regulate blood sugar levels as it contains a unique compound called inulin.
•high in antioxidants which boost arterial elasticity, hence boosting heart health.
•promotes weight loss by being high in fiber.
•is a natural colon cleanser.
•is bitter. According to ayurvedic medicine this property cleanses the liver and the blood.
Shallots
Culinarily speaking, shallots have a more delicate flavor than onions. As for health benefits, we are grouping them with onions.
Arugula
The spicy, bitter flavor of arugula is the sign it’s good for you. Arugula is:
•high in sulfur content and beta carotene which makes fo beautiful skin.
•highly alkaline, neutralizing pH levels.
•full of anti-cancer agents
•a bone-builder as it’s very high in calcium and Vitamin K
Beets
Don’t love them just because they are beautiful. Beets:
•work to stimulate and strengthen the bowls, liver, gallbladder, spleen and kidneys.
•are high in iron i.e.blood building
•contain some folate which helps fight birth defects, making them a popular choice for pregnant women.
•stimulate the function of the lymphatic system.
Broccoli
Broccoli is often the only vegetable kids will eat. That great because broccoli is:
•famous for its phytochemicals that fight cancer.
•important for women’s health. It has compounds shown to reduce the risk of both breast and cervical cancer, as well as increase “good” estrogen.
•promotes eye health and prevents macular degeneration as it is high in lutein and zeaxanthin.
Carrots
I keep a huge bag of organic carrots from Costco in my fridge as they are necessary for giving every soup and many a sauce a needed homemade flavor. Honestly, on their own I don’t love carrots. But I do love how much my little body needs them. Carrots:
•contain loads of beta-carotene, an antioxidant that helps protect your vision.
•are especially good for children and babies because they are helpful in the development of glands.
•prevent constipation and are excellent for stomach and intestinal problems.
•may sometimes help in the fight against acne.
Cucumber
Cucumbers need to be sliced thin or cut into small pieces. Otherwise they tend to get left at the side of the plate or at the bottom of the salad bowl. Right? Cucumbers are not meant to be separate toppers, but rather need to be incorporated into the flavor and texture of the dish in order bring out their goodness. They add a cooling flavor, crunch and juiciness. I always peel my cucumbers because someone once told me they cause gas. That was all I needed to hear. Both the skin and the flesh are good for you so the choice is up to you.
Cucumber flesh:
•is hydrating
•is a kidney and bladder purifier
•soothes an inflamed digestive tract
Cucumber skin is…
•rich in silicon, which is linked to higher bone mineral density.
•high in chlorophyll, the natural blood builder.
•bitter, which according to Eastern medicine traditions is an element that works as a liver and blood purifier.
•can cause gas.
Garlic
My mother says she can smell garlic on me for days after I eat it. I eat it anyway, and the strength of its “perfume,” which breathes through the pores of my skin, only further indicates to me that it is doing good to my blood. Garlic:
•keeps the mosquitos and vampires away.
•is antibacterial.
•loosens congestion, making it a great choice when you’re sick with a cough or cold.
•works to lower both your blood pressure and cholesterol levels.
•is believed to be anti-carcinogenic.
Mushrooms
Though mushrooms offer various health properties including blissfully fun psychedelic trips that might provide you with a godsent epiphany to drop out of life and move to Italy, as happened to me, I list mushrooms on this list with a warning. Don’t worry, I would support each and every one of you if you chose to drop out of life and move to Italy, due to a mushroom incident or not. I do have concerns, however, because fundamentally mushrooms are funghi. That means that people, and there are many of us, who suffer from Candida or allergies or sensitivity to mold, should stay away from mushrooms as a general rule. I eat them as a treat when I know they promise to be particularly delicious. Different kinds of mushrooms have different health benefits, but in general, they…
•increase your white blood cell count, hence strengthening the immune system to fight illness.
•lower cholesterol.
•protect against chemotherapy and other cancer therapies.
•are rich in cancer-fighting selenium.
•stimulate your metabolism and can be helpful in weight loss.
Peas
Peas please. Peas are:
•high in fiber.
•high in Vitamin A and K, both important for healthy bones.
•contain coumestrol which has been shown to prevent stomach.
•high in iron.
Romaine
Romaine:
•heart-healthy thanks to a powerful combination of Vitamin C and beta-carotene which work well together to fight cholesterol.
•is high in fiber which is important for many things from weight loss to heart health.
•high in Vitamin K which is important for strong bones.
•contains folic acid which is great for beautiful hair and nails.
Spinach
Why did I get the message as a child that spinach was gross? I don’t think I ever even tried it until I was an adult. It’s mild flavor makes it easy to hide in the meatballs I make for my nieces and nephew, but I think if I sautéed it in olive oil and garlic (with salt of course), even picky Zachary would eat it. The real benefit of spinach is that you can buy it pre-washed and so it is a no hassle-ingredient. Spinach:
•gives you Popeye muscles- duh.
•contains high levels of chlorophyll, which is a natural blood builder and hence is good for anemia.
•is one of the best sources of Vitamin K, a mineral needed for bone development and strength.
•aids vision as it contains lutein.
•is high in folic acid which is good for your hair and nail growth, for preventing certain cancers, and for fighting birth defects.
Asparagus
Hailed as an aphrodisiac in ancient cultures. Grilled, roasted, in soup or in pasta, asparagus:
•strengthens and stimulates kidney function
•has an abundance of Vitamin K which helps your blood to clot normally.
•offers itself as a natural weight reducer and is often used in weight-loss programs.
•is detoxifying for the body–goodbye toxins
Bell Peppers
Peppers:
•are high in Vitamin C and B, making them great for the immune system
•are great for night vision as they are rich in carotenoids.
However, I don’t use them for cooking because…
•they can overpower the foods they are paired with and you lose other flavors.
•they are hard on the digestive system. They can cause intestinal cramping and gas. No thank you!
Broccoli Rabe
Broccoli Rabe is only distantly related to broccoli. It is closer related to the turnip family. Who knew? Broccoli Rabe:
•strong bitter flavor which is known in eastern medicines to promote liver and blood detoxification.
•supports eye health with a high content of lutein and zeaxanthin.
•great for healthy bones as it is high in calcium, potassium and Vitamin K.
Cauliflower
Cauliflower:
•is a member of the cabbage family.
•has potent cancer fighting compounds (indoles).
•has strong antioxidants that stimulate natural detoxification in the body.
•low in calories and high in fiber.
•is high in Vitamin C.
Eggplant
Eggplant:
•the deep purple pigment contains a powerful antioxidant (nasunin) that protects your cells and DNA against free radical damage.
•high in fiber.
•low in calories.
Ginger
In ayurvedic medicine GINGER is known as the universal remedy. This panacea of a root:
•aids digestion and thwarts flatulence.
•relieves nausea, morning sickness, and menstrual cramps.
•reduces fevers.
•lessens joint pain.
•improves circulation (put a good dose in hot tea and you will feel this improved circulation immediately).
•is both anti-microbial and anti-viral, making it a perfect choice for cold and flu season.
Onions
Onions eaten raw will deliver the maximum of their benefits. That is not a reason to do it. Onions:
•have a stimulating effect on the mucus membranes of the digestive organs.
•are high in sulfur which is good for your hair, nails and skin.
•can be considered a cancer-fighting food along with other members of the allium family (such as: garlic, shallots, scallions and chives.)
•contain quercetin which is good for allergy sufferers.
Potatoes
I’m sorry, but there are few things better in life than a good baked potato with butter. Yet the potato has fallen off the foodie culinary wagon because it is “ordinary” and considered “unhealthy and fattening” by my SoCal health-nut compatriots. Obviously, a daily intake of potatoes is not diet friendly. French fries are not good for your body; as per you soul its another issue. But the simple potato is not your enemy. He is a good trustworthy friend and secretly offers his nutritional goodness right under the yummy skin. Skinning a potato is so 1950’s. Keep the skin on for all recipes and appreciate the spud. Potatoes:
•are alkaline, neutralizing the body’s balance.
•have more potassium than bananas! (and hence are great for muscle health.)
•contain high levels of Vitamin C.
Seaweed (Nori)
If you would have told me as a child that I would grow up to have seaweed be one of my favorite foods, I would have snickered at the idea right before I barfed on your face. But low and behold I have become one of those people. I like seaweed for same simple reason I like french fries, ketchup and popcorn- because it’s salty. And when combined with other foods and the right dressing it can be like throwing a pack of m&m’s in a bucket of movie popcorn- both sweet and salty together. Yum.
Sea vegetables contain up to ten and twenty times the minerals of land plants and an abundance of vitamins. As quoted from Healing with Whole Foods, ” Consider that our blood contains all one hundred or so minerals and trace elements in the ocean. Seaweeds contain these in the most assimilable form because their minerals and elements are integrated into living plant tissue. In fact, as a group they contain the greatest amount and broadest range of minerals of any organism, and hence make superb mineral-rich foods. ” Seaweeds are known:
•to support the thyroid, as they are rich in iodine.
•to reduce inflammation and even soften hardened areas in the body. According to ancient Chinese texts, “there is no swelling in the body that is not relieved by seaweed.”
•to detoxify the body, removing radiation and other environmental contaminants
•for cancer-fighting properties as certain areas of Japan have much lower cancer rates than in Western countries.
•Nori: has the highest protein content of the sea vegetables (48% of its dry weight) and aids in the digestion of fried foods.
Sweet Potatoes/Yams
No one seems to agree on their name but I am referring to the ones with the orange insides! Considered one of the healthiest of the starchy vegetables, sweet potatoes/yams:
•are high in fiber
•are a rich source of healthy potassium
•are packed with the anti-oxidants, beta-carotene, amongst others.
•contain quercetin, which we allergy sufferers may or may not know is an anti-inflammatory and great support for our immune system.