When deciding on what vegetables you're going to have with a meal, if you are trying to keep a balanced diet and/or trying to lose weight, please, please, please do not consider peas or corn as a vegetable. While we consider them vegetables (as we do potatoes), they are not vegetables. Corn is a grain and peas are legumes, both are very high in sugar and starch, you really shouldn't eat them as your primary vegetables – is it any wonder that when you buy frozen or canned “mixed vegetables” these are the ones that they usually put together, along with carrots which are also high in sugar content? The processed food industry does not have your health in mind when they make products. Peas, corn and carrots are all good for you just don't eat them at the same time.
Use carrots sparingly and in the case of corn and peas, remember to use them as your starch instead of potatoes, beans, pasta, or rice. Unless you are a vegetarian and then use them in combinations such as beans/corn, peas/rice or beans/rice as your protein.
I often hear people say they are trying to lose weight and they say that they had something like roast beef, mashed potatoes, corn and peas for dinner....WHAT?....Beef is higher in fat than chicken, pork or seafood! Potatoes, corn and peas are all starches! Mashed potatoes even have added fat (milk and butter)! And where's the fiber? Okay, next time try something like – baked chicken breast, baked sweet potato, steamed brussels sprouts and sliced tomatoes. Low fat, high fiber, one starch, lots of vitamins...
Apples: Contains polyphenols, flavonols, quercetin, catechins, anthocyanins, and vitamin C – helps level blood sugars, reduces the risk of allergies, heart attack, asthma, Alzheimer's, Parkinson's, prostate and lung cancers.
Artichokes: Contains magnesium, potassium, flavonoids, polyphenols and vitamin C – helps build bones and muscles, cuts the risk of stroke and helps maintain the immune system.
Bananas: Contains tryptophan and potassium – calms nervousness, builds bones and boosts the immune system and helps the body metabolize protein.
Bing Cherries: Lowers the risk of tendinitis, bursitis, arthritis and gout.
Blueberries: Contains more antioxidants than any other fruit, vitamins C & E and maganese – helps fight cancer and heart disease, good for the immune system.
Bok Choy: Contains calcium, vitamins A & C, folic acid, iron, beta-carotine and potassium – lowers blood pressure, builds bones, good for muscles and nerves, helps reduce the risk of lung and bladder cancer and macular degeneration.
Broccoli: Contains calcium, manganese, potassium, phosphorus, magnesium, iron, sulforaphane, vitamins A, C & K – good for bones & muscles, reduces your risk of cancer and reduces estrogen levels.
Brussels Sprouts: Contains calcium, manganese, potassium, phosphorus, magnesium, iron, sulforaphane, vitamins A, C & K – good for bones & muscles, reduces your risk of cancer and reduces estrogen levels.
Cabbage: Contains calcium, manganese, potassium, phosphorus, magnesium, iron, sulforaphane, vitamins A, C & K – good for bones & muscles, reduces your risk of cancer and reduces estrogen levels.
Cauliflower: Contains calcium, manganese, potassium, phosphorus, magnesium, iron, sulforaphane, vitamins A, C & K – good for bones & muscles, reduces your risk of cancer and reduces estrogen levels.
Figs: Contains protein, potassium, manganese, antioxidants – helps support proper pH levels in the body, lowers insulin and blood sugar levels, helps fight diabetes and is good for the immune system.
Kale: Contains calcium, manganese, potassium, phosphorus, magnesium, iron, sulforaphane, vitamins A, C & K – good for bones & muscles, reduces your risk of cancer and reduces estrogen levels.
Kiwi: Contains potassium, lutein, vitamin C – good for bones and lowering your risk of heart disease.
Leeks: Contains thiamine, riboflavin, calcium, potassium, folic acid, vitamin B – builds bones, helps keep arteries healthy, reduce prostate cancer, helps sexual functioning.
Mushrooms: Contains ergothioneine, B vitamins, vitamin D, manganese, phosphorus, potassium, copper, selenium, zinc, protein and magnesium – helps the immune system and reduces the risk of cancer.
Olive Oil: Contains monounsaturated fat, fatty acids, polyphenols – helps reduce inflammation.
Pineapples: Contains manganese, B vitamins, vitamin C, copper, antioxidants and enzymes – anti-inflammatory, protects against colon cancer, arthritis and macular degeneration.
Pomegranates: Contains B vitamins, vitamin C, calcium, iron, magnesium, phosphorus, potassium, zinc, ellagitannins – reduces the risk of most cancers and helps fight prostate cancer.
Prunes: Contains vitamin A, potassium, copper and boron – builds bones and helps prevent osteoporosis
Spinach: Contains calcium, potassium, magnesium, phosphorus, zinc, selenium, beta-carotene, neoxanthin and vitamin K – helps build bones & muscles, protects the liver, helps ward off Alzheimer's and fights colon and prostate cancer.
Sweet Potatoes: Contains vitamins, A, C, B6, manganese, copper, iron, potassium, glutathione – helps counter the effects of second hand smoke, helps prevent diabetes, good for the immune system and helps protect against, Alzheimer's, Parkinson's, liver disease, cystic fibrosis, cancer, heart attacks and strokes. I often substitute sweet potatoes for white potatoes as they have a lower glycemic index, are better for you and add a different flavor.
Tomatoes: Contains B vitamins, vitamins A, C & K, molybdenum, potassium, manganese, chromium, copper, iron, magnesium, phosphorus, protein, lycopene – helps protect the immune system and degenerative diseases.
Tofu (while not technically a vegetable as it is made from soybeans which are legumes – I wanted to put them here since they are a super food): Contains protein, tryptophan, manganese, iron, omega-3 fatty acids, selenium, copper, phosphorus, calcium, magnesium, amino acids and isoflavone – good for muscles.
Vegetable Soup
4 c water
2-3 tomatoes, chopped
1 carrot, sliced
½ onion, chopped
½ bell pepper, chopped
½ c green beans, cut into 1/2” pieces
½ c spinach, chopped
1 zucchini, chopped
1 yellow squash, chopped
2 Tbl wakame seaweed, chopped
4 shitake mushrooms, sliced (from making the stock)
4 white or baby portobello mushrooms, sliced
½ block tofu, cubed
½ c lentils
½ c barley
2-3 slices ginger, or ½ tsp ginger powder
3 cloves garlic, crushed
Add all ingredients to a large pot and simmer for about 30 minutes. You may need to add more water. You also may want to add salt. I don't use a lot of salt when I cook, people can always add what they want to a meal when they eat it.
Substitute or add as many vegetables as you like – use this only as a guide. I just use whatever I have available. Serves about 6. Enjoy!
Nutritional Data for Vegetable Soup
Calories – 204
Total Fat – 3 g
Saturated Fat – 0 g
Trans Fat – 0 g
Cholesterol – 0 mg
Sodium – 47 mg
Total Carbohydrates – 34 g
Dietary Fiber – 11 g
Sugars – 4 g
Protein – 12 g
Vitamin A – 60%
Vitamin C – 47%
Calcium – 24%
Iron – 18%
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