The Amazing Power of Vegetables

I see time and time again, adults and children alike refusing to eat vegetables.  I am not sure if it is texture, color, or flavors that give these vitamin packed eatables a bad name. It is essential that we eat our vegetables daily. You can get a lot of these nutrients from taking supplements balanced with getting many of the nutrients by eating them with our meals.

NC Veggi Fridge

  • Vegetables are not only low in fat but also contain good amounts of vitamins and minerals. All the Green, Yellow, and Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin A, vitamin B-complex, vitamin-C, and vitamin K.
  •  Vegetables have many antioxidants which help protect the human body from oxidant stress, diseases and cancers, and help the body fight against these by boosting immunity.
  • Vegetables are packed with soluble as well as insoluble dietary fibers, such as cellulose, mucilage, hemi-cellulose, gums, pectin…etc. These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures.

We should be eating 5-7 servings of vegetables a day. With fresh vegetables they tend to go bad if you have them more than a couple of days. This means a few more stops at the market a week. If you buy what you will eat in the next few days you will save yourself some money from having to throw out vegetables that have gone bad. A good place to find fresh vegetables at good prices and lack pesticides is your local farmers market. Now that summer is just around the corner, most should find these popping up all over!

One of my favorite vegetables to eat is asparagus. I grew up in a small town in Idaho and would find these growing wild along the canal banks. They can be a bit pricey in the store but well worth the money for a special treat. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutinniacinfolic acid, iron, phosphorus, potassium, copper, manganese and selenium, as well as chromium. With all those nutrients, why wouldn’t someone want to eat them?

The best way to eat these and get the best experience in eating them is to snap them at the natural curve. The lower part tends to get stringy and flavorless. Make sure the top part has not started flowering out.

If so they may be a little old and I would not buy them. You can boil them, bake them, steam them, stuff them in chicken, etc. I have a favorite microwave way of cooking them that leave the asparagus nutty flavored and super delicious and it only takes 8 minutes to cook.

Veggies: asparagus

Quick Asparagus

8×8 glass microwavable glass dish

½ cup water

2 bunches of fresh asparagus

½ T. Sea Salt

2 T. Butter

Plastic wrap

Put water into baking dish

Snap the asparagus at the natural bend. (throw away the ends)

Layer the asparagus in the pan on top of the water

Sprinkle the sea salt over the top

Place butter on top

Cover with plastic wrap and poke 3 or 4 holes with a fork

Microwave for exactly 8 minutes



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