Striving4Zen

While Popeye's love of spinach catapulted that vegetable to stardom, there's a veritable cornucopia of green fruits and vegetables that pack many nutrients but hardly fly out of the produce section.

Here's a sampling of some green foods UT Southwestern dietitians recommend:

-- Avocado The avocado is a good source of monounsaturated fats, which help lower cholesterol, said Dr. Vickie Vaclavik, clinical assistant professor of clinical nutrition at UT Southwestern. Avocados also are good sources of both vitamin E and lutein, a natural antioxidant that may help maintain eye health.

-- Broccolini A cross between broccoli and Chinese kale, broccolini is sometimes sold under the name asparation. It's packed with the cancer-fighting nutrients isothiocyanates, sulforaphane and indoles all linked with reducing the risk of breast, prostate, cervical, lung and other cancers and offers as much vitamin C as orange juice, said Dr. Jo Ann Carson, professor of clinical nutrition at UT Southwestern.

-- Brussels sprouts Part of the cabbage family, brussels sprouts are another cruciferous vegetable with cancer-fighting phytochemicals. "They're also high in vitamin C and are a good source of folate, vitamin A and potassium," said Lona Sandon, assistant professor of clinical nutrition at UT Southwestern and a spokesperson for the American Dietetic Association. "Look for small, compact, bright green sprouts for the best flavor." Ms. Sandon said the vegetable can be boiled, braised, steamed or microwaved. Just avoid overcooking, as they get mushy.

-- Kale A good source of vitamins K, C and beta carotene, kale is a form of cabbage in which the central leaves don't form a head. A half-cup of cooked kale packs 1.3 grams of fiber but just 20 calories, said Cindy Cunningham, assistant professor of clinical nutrition at UT Southwestern.

-- Okra This staple of Southern cuisine is naturally low in calories and a good source of soluble fiber. It also provides some vitamin A. "It can be cooked whole until tender, then marinate it for about three hours in a small amount of vinegar in the refrigerator," said Joyce Barnett, clinical assistant professor of clinical nutrition at UT Southwestern. "Top the drained okra with chopped onions and tomatoes for an out-of-the-ordinary salad."

Source

Labels: Green veggies, healthy diet, nutrition, vegetables