Your parents were right: you need to eat more vegetables. These proven disease fighters are packed with essential phytonutrients and antioxidants that will help improve the way you look, feel and function. Not only do they give you natural energy, vegetables also reduce your sugar cravings, help you lose weight, strengthen your bones, improve your eyesight, reduce your chances of heart disease and cancer and even add a healthy glow to your skin, hair and nails. I know what you’re thinking. Wow, vegetables sound so great! How can I convince myself (and my family) to eat more of them? First start by trying out some new veggies. Because nutrient variety is the spice of a healthy life, challenge yourself to buy 5 different vegetables the next time you go to the grocery store or farmers’ market. Then try a new recipe (like the ones below) to heighten their natural flavors.
Stir-Fried Bok Choy with Garlic*: Did you know that bok choy is one of the most nutrient dense foods you can eat? It’s a great source of antioxidants and is extremely high in Vitamin C, making it an instant immune-booster.
Ingredients: 1 Bunch of Bok Choy, 3 Cloves of Garlic, Sea Salt, Freshly Ground Black Pepper
Directions: Separate and clean the bok choy and cut it into 2 inch sections. Finely mince the garlic. In a wok or frying pan, sauté the garlic in olive oil over medium heat. Once the garlic has softened, add the bok choy and toss until it is crisp-tender (about 1-2 minutes). Season with sea salt and pepper to taste.
Sautéed Swiss Chard with Lemon and Hot Pepper*: One of the world’s healthiest vegetables, Swiss chard has recently been proven to help regulate blood sugar and promote detoxification within the body.
Ingredients: Swiss Chard, 1 Lemon, Red Pepper Flakes, Sea Salt, Freshly Ground Black Pepper
Directions: Stem the chard, wash and drain the leaves and cut them into a rough chiffonade. Sauté them in olive oil for about five minutes, until the leaves are wilted and tender. Remove the cover and cook away the excess moisture. Season the chard at the last minute with a pinch of red pepper flakes, salt, pepper and a squeeze of lemon juice to taste.
Sautéed Broccoli and Anchovies*: This recipe is especially great for any of you who are looking to get a little extra anti-inflammatory omega-3 into your diet.
Ingredients: Olive oil, 1 Yellow Onion, 1 Clove of Garlic, 2 Olive Oil-Packed Anchovy Fillets (chopped and mashed), Broccoli, Sea Salt, Freshly Ground Black Pepper
Directions: In a large skillet, heat the olive oil over medium heat. Add the onion, garlic and anchovies and cook, stirring often, until the onion is soft and lightly browned. Add the broccoli and toss well to mix with the onion and oil. Cover and cook until the broccoli is tender. Season with salt and pepper to taste.
*Recipes taken from Alice Waters' Chez Panisse Vegetables and The San Francisco Ferry Plaza Farmers' Market Cookbook.
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