Vegetables
Vegetables are powerhouse builders. They are loaded with phytonutrients that repair, restore & renew. Some vegetables prepared correctely can reduce cancer risk & inflammation, reverse clogged arteries and more.
Cruciferi/Brassicas
TYPE:
Broccoli, a member of the brassica family, is a cruciferous vegetable known for its dense clusters of green flower buds.
Culinary Magic:
Broccoli's culinary versatility shines whether it's enjoyed raw in salads, lightly steamed, sautéed, roasted, stir-fried, in pasta or grain salads and soups.
Health Benefits:
To maximize nutritional benefits, it's best to avoid overcooking broccoli and DO NOT BOIL! Lightly steam or sauté for 6-8 min. no more than 10. It should have a crisp texture to preserve its nutrients. It can also be juiced. stalks shredded can be made into slaw or used in a salad. Incorporate broccoli into dishes like stir-fries, salads, or soups, or enjoy it as a simple side dish with a drizzle of olive oil and a sprinkle of herbs.
Preparation Tips:
Glucosinolates are the star phytonutrient in broccoli. flavonoids, broccoli offers a myriad of health benefits including anti-inflammatory properties, immune system support, cholesterol reduction, blood sugar control, and even potential cancer protection. It's also a powerhouse of essential minerals like calcium, magnesium, and iron, as well as vitamins A, B, C, E, and K.
Alliums
TYPE:
Garlic, a member of the Amaryllidaceae family, is a pungent bulb composed of multiple cloves encased in a papery skin.
Culinary Magic:
Garlic works its culinary magic when finely minced and added to dishes like pasta sauces, stir-fries, marinades, and salad dressings. Its intense flavor mellows when cooked, imparting a savory depth to a wide range of cuisines.
Health Benefits:
Renowned for its medicinal properties, garlic is rich in sulfur-containing compounds like allicin, which exhibit antibacterial, antiviral, and immune-boosting effects. It supports cardiovascular health by reducing blood pressure and cholesterol levels and may help lower the risk of certain cancers.
Preparation Tips:
To prepare garlic, separate the cloves from the bulb and remove the papery skin. Crush, chop, or mince the cloves to release their potent compounds, and allow them to sit for a few minutes before cooking to maximize their health benefits. Incorporate garlic into dishes at the beginning of cooking for milder flavor or towards the end for a stronger taste. Experiment with roasted garlic for a sweet and caramelized flavor or raw garlic for a sharp kick.
Squash
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TYPE:
Butternut squash, a member of the Cucurbitaceae family, is a winter squash characterized by its elongated shape, creamy beige exterior, and bright orange flesh.
Culinary Magic:
Butternut squash works its culinary magic when roasted to caramelized perfection, pureed into soups, or incorporated into savory dishes like risottos, salads, and pastas. Its naturally sweet flavor and velvety texture make it a versatile ingredient in both sweet and savory recipes.
Health Benefits:
This nutrient-rich squash is loaded with vitamins A and C, fiber, potassium, and antioxidants like beta-carotene. It supports immune function, promotes eye health, aids digestion, and may help reduce inflammation and lower the risk of chronic diseases.
Preparation Tips:
To prepare butternut squash, peel off the tough outer skin and remove the seeds and fibrous pulp from the cavity. Cut it into cubes or slices for roasting, boiling, or steaming, or roast it whole and scoop out the flesh for pureeing. Experiment with different seasonings and cooking methods to bring out the best flavors in this versatile winter squash.
Tomatoes
TYPE:
Cherry tomatoes, belonging to the Solanaceae family, are small, round tomatoes known for their sweet flavor and vibrant color.
Culinary Magic:
Cherry tomatoes work their culinary magic when added raw to salads, pasta dishes, or skewers for a burst of juicy sweetness. They can also be roasted, grilled, or blistered to concentrate their flavor and used in sauces, salsas, or bruschetta toppings.
Health Benefits:
These bite-sized tomatoes are packed with vitamins A and C, antioxidants like lycopene, and fiber, promoting heart health, supporting immune function, and reducing the risk of certain cancers. Their low calorie content and high water content make them a nutritious addition to any diet.
Preparation Tips:
To prepare cherry tomatoes, rinse them under cold water and remove any stems or blemishes. Enjoy them whole as a convenient snack or slice them in half to release their juices and seeds. Incorporate them into dishes raw or cook them briefly to preserve their fresh flavor and texture. Experiment with different ways of incorporating cherry tomatoes into your favorite recipes for a burst of flavor and color.
Roots
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TYPE:
Carrots, members of the Apiaceae family, are root vegetables characterized by their vibrant orange color and crunchy texture.
Culinary Magic:
Carrots work their culinary magic when grated into salads, roasted to caramelized perfection, or used as a flavorful addition to soups, stews, and stir-fries. They can also be enjoyed raw as a healthy snack or dipper.
Health Benefits:
These nutritious vegetables are rich in beta-carotene, vitamins A and K, fiber, and antioxidants, promoting eye health, supporting immune function, and aiding digestion. Their natural sweetness makes them a popular ingredient in both savory and sweet dishes.
Preparation Tips:
To prepare carrots, rinse them under cold water and peel off the outer skin if desired. They can be sliced, diced, grated, or left whole depending on the recipe. Enjoy them raw for a crunchy snack, or cook them using various methods such as steaming, roasting, or boiling. Experiment with different seasonings and cooking techniques to bring out their natural sweetness and enhance their flavor in your favorite dishes.