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Did you know that cabbage, like bok choy, is great for losing weight? One cup of raw bok choy contains only 22 calories while supplying you with a wealth of health-promoting nutrients.

Like its other cruciferous cousins, broccoli, kale and mustard greens, cabbage is not only an excellent source of vitamin C and dietary fiber, but also contains many unique sulfur-containing phytonutrients, such as indole-3-carbinole (I3C) and sulforaphane. I3C and sulforaphane help activate and stabilize the body's antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the liver's ability to produce enzymes that neutralize potentially toxic substances.

Cabbage is easily available, inexpensive, and easy to prepare.

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Labels: bok choy, broccoli, cabbage, cruciferous vegetables, Green veggies, healthy diet, Kale, sulforaphane

Did you know that the wealth of vitamin K (122% daily value) found in green beans plays an important role in bone health?

Although calcium and vitamin D are often the nutrients highlighted in discussions on bone and prevention of bone-related disease, current research is increasingly revealing the importance of vitamin K. Although much of the research has focused on the K2 form of the vitamin, the K1 form found in greens beans has also been associated with better bone mineral density and decreased risk of bone-related diseases.

So, green beans can now join in with a variety of vegetables (including kale, spinach, collard greens and mustard greens) which are excellent sources of vitamin K1 and provide welcomed support for our bones. But the benefits of green beans do not stop here. They're also a rich source of other vitamins and minerals, many of which can act as powerful antioxidants that help combat the free radical activity associated with increased risk of both cancer and heart disease.

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Labels: bones, eating healthy, green beans, green leafy vegetables, Green veggies, healthy diet, Kale, spinach, strong bones, Vitamin K

A recent study claims that young adults are not drinking enough milk -- that is, if you read what the media reports. But if you really read the study according to the lead author Nicole Larson, it's calcium they're lacking.

Labels: calcium, Collard Greens, cows, eating healthy, green leafy vegetables, Green veggies, healthy food, milk, sesame seeds, turnip greens

Cabbage is the featured Food of the Week and is available and affordable year-round. Although there are hundreds of varieties of cabbage, we primarily feature red, green, napa cabbage and bok choy. They are all great additions to your Healthiest Way of Eating however they do provide different nutritional benefits.
Comparing green and red cabbage: While both are comparable in folate, fiber and vitamin A, red cabbage has twice the amount of vitamin C while green cabbage has ten times more calcium and three times more beta-carotene.

Did you know that cabbage is great for losing weight? One cup of cooked cabbage contains only 33 calories while supplying you with a wealth of health-promoting nutrients. Like its other cruciferous cousins, broccoli, kale and mustard greens, cabbage is not only an excellent source of vitamin C and dietary fiber, but also contains many unique sulfur-containing phytonutrients, such as indole-3-carbinol (I3C) and sulforaphane. I3C and sulforaphane help activate and stabilize the body's antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the liver's ability to produce enzymes that neutralize potentially toxic substances.

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Labels: cabbage, cancer, cruciferous vegetables, detox, eating healthy, Green veggies

Green leafy vegetables Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.

Lemons You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that's easily flushed away.

Watercress Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.

Garlic Add it to everything -- salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out junk.

Green tea This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.

Broccoli sprouts Get 'em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.

Sesame seeds They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that's a staple of Asian cooking.

Cabbage There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Coleslaw, anyone?

Psyllium A plant that's rich in soluble fiber, like oat bran, but more versatile. It mops up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon, or have psyllium-fortified Bran Buds for breakfast.

Fruits, fruits, fruits They're full of almost all the good things above: vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.

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Labels: detox, detoxify, fruits and veggies, Green veggies, greens, Holistic Health, liver, nutrition, Vitamin C

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."

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Labels: Green veggies, healthy diet, nutrition, vegetables