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Green vegetables are very healthy as they provide essential nutrients. So, try these green vegetable recipes.
Whether it’s for vision, immune function, skin health or strong bones, you need to have a diet that provides the vitamins and minerals your body needs. While supplements can help you get the nutrients you need, you should first look to natural sources for your nutritional dose. Green vegetables are one of the best sources of nutrition. Let us share with you some healthy recipes using raw vegetables.
Green vegetables are very versatile and packed with essential nutrients, says clinical nutritionist Abhilasha V. Here are some of the most popular green vegetables.
• Spinach, which is a good source of iron, vitamins A and K, and antioxidants.
• Broccoli contains good amounts of vitamin C and fiber.
• Kale is a nutrient powerhouse with vitamins A, K and C and minerals like copper and potassium.
• Lettuce is low in calories and a good source of vitamins A and K.
• Peas provide essential nutrients like protein, fiber and vitamins K and C.
• Pumpkin is low in calories and a good source of vitamin A and C.
• Asparagus is full of fiber as well as folate.
• Green beans are high in fiber, vitamins A and C, and a good source of plant compounds with antioxidant properties.
Why are green vegetables good for health?
Green vegetables provide many health benefits due to their abundance of nutrients. Here are some key benefits:
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1. Heart health
Many green vegetables, such as kale and spinach, contain potassium and magnesium, which help lower pressure. They are also rich in fiber, which promotes cardiovascular health, says the expert.
2. Bone health
Leafy greens like broccoli and kale are excellent sources of calcium, which is crucial for maintaining strong and healthy bones.
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3. Digestive health
The fiber in green vegetables aids digestion, helps prevent constipation, and supports a healthy gut microbiome.
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4. Weight management
Being low in calories and high in fiber, green vegetables help with weight management by promoting feelings of fullness and reducing overall calorie intake.
5. Vision protection
Green leafy vegetables like spinach and kale are rich in lutein and zeaxanthin – antioxidants that support eye health.
6. sugar control
The fiber in green vegetables slows down the absorption of sugar, contributing to better sugar control, says Abhilasha.
7. Immune support
Vitamins such as C and A found in green vegetables play a role in supporting the immune system, helping the body fight off illness.
Healthy green vegetable recipes
With so many health benefits, it’s hard to say no to raw vegetables. Here are some interesting recipes!
1. Spinach and Feta Stuffed Mushrooms
What’s needed
• 10 mushrooms
• Olive oil 2 tbsp
• 2 cups of chopped spinach
• 3/4 cup crumbled feta cheese
• Salt to taste
method
• Mix the lettuce with the feta cheese.
• Fill the mushroom caps with the mixture.
• You can use olive oil, then roast the mushrooms until they are soft, then serve a delicious and nutritious dish as an appetizer.
2. Baby spinach and quinoa salad
What’s needed
• 3 cups of baby spinach
• One tablespoon of olive oil
• One cup of quinoa
• One cup of cherry tomatoes
• An avocado
method
• Massage baby spinach with olive oil to soften it.
• Toss it with cooked quinoa, cherry tomatoes and avocado. If you have lemon vinaigrette, you can add that too.
3. Broccoli and Cheddar Soup
What’s needed
• One medium size onion
• A garlic
• One cup of chopped broccoli
• Half a cup of grated cheddar
• Two cups of vegetable juice
• Salt to taste
method
• Saute onions and garlic, add chopped broccoli and vegetable broth.
• Boil until the vegetables are soft and then stir.
• Stir in grated cheddar, season with salt and enjoy your comforting soup.
4. Zucchini Noodles with Pesto
What’s needed
• Two cups of pumpkin
• Two cups of basil leaves
• Half a cup of Parmesan
• Half a cup of olive oil
• Some cherry tomatoes
method
• Spiralize the zucchini into noodles.
• Toss with homemade pesto made with basil, Parmesan and olive oil.
• Top it with cherry tomatoes for freshness.
These healthy recipes showcase the versatility of green vegetables.
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