Vegetables That Make
Your Body Happy
Written & Published by Diet Bites
Our Healthy Vegetable List
Diet Bites list of superior vegetable choices that not only make the body happy - but also healthier.
Almost-all vegetable are exceptionally low in calories.
A few exceptions include: corn, white potatoes, sweet potatoes, and winter squash. However, even these contain a low amount of calories per serving - about 100 calories.
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Superior Lean & Green Vegetable Choices
Spinach - packed with iron and contains only 7 calories per cup. Easy to grow; plant in the fall and you'll be enjoying a fresh spinach salad in no time! A quick recipe: mix a few cups of spinach with dried cranberries and a bit of low fat balsamic vinegar salad dressing. Great for snack time, too!
Lettuce - all varieties! And there are so many to 'pick' from. Lettuce is easy to grow at home. Simply use a container pot and plant during the fall. Lettuce adds bulk to the digestive system - assisting in sweeping toxins from the body. All varieties of lettuce contain 5-10 calories per cup. Enjoy freely.
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Turnip, Mustard, Beet, Collard & Other Greens, Kale - Eat these lean and green-greens and you will probably experience bloating - but the bloat will go away quickly without adding unwanted pounds. Serve with roasted turnips, new potatoes or a side of pinto beans.
Superior Mellow-Yellow Vegetables
Summer Squash - Easy to grow and can be prepared in a multitude of ways in your humble kitchen. One of my favorite recipes is to cook the squash, blend - then add a bit of milk OR you can use Half & Half lightly. Add your favorite seasonings. I'm a simple gal so I just add salt & pepper. This is a delicious soup. You can also add other vegetables - such as roasted red bell peppers and onion.
Corn - This versatile vegetable can also be prepared in so many different ways - from fire roasting, to grilling, to boiling, to soups, to stuffing into a myriad of other delectable recipes. Humans should rejoice for the day that 'corn was born'.
Orange Ya Glad You Picked Orange Vegetables?
Carrots - beautiful orange color and because of their beta-carotene content and Vitamin A benefits - you may be seeing your daily diet a lot clearer going forward due to carrots being fantastic in supporting eye health.
Butternut Squash - It's a winter vegetable but many grocery markets carry butternut squash year-round. Look for a firm specimen. It should taste slightly sweet when cooked. I adore a dash of honey on mine with a sprinkle or two of ground cinnamon.
Red-dy, Taupe, Go!
Beets- If you pick these straight from the garden, they should have a buttery flavor. My father was an avid gardener and could grow almost anything. Every year I looked forward to enjoying his beet crop.
My mother would work during this time, canning them for future use as daddy always grew more than we could consume before they went bad. Mother would pickle them at times and they were delicious.
Red Potatoes - Pop a few in the oven, allow them to cool and then store them in the fridge. Later in the day, grab one - break it open and add salt & pepper. What a wonderful, healthy snack that's an excellent source of potassium.
Mushrooms- Grab a package of the big-old-portabella mushrooms. After brushing them clean, add them to a skillet which contains a mix of chopped onion and an assortment of bell peppers - which have been cooked until tender.
Cook the mushrooms until they are fork tender - about 5 minutes or so. Remove and stuff with wild rice OR white rice. Top with a thin slice of your favorite cheese. Delicious!
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Or, stuff with a mixture of lean ground beef that has been seasoned to your desire and mix that with cooked rice of your choice.
Healthy Black & White Vegetables & a Purple People Eater
Mushrooms - Yes - they also arrive at the market in white. The little button mushrooms are divine when grilled or when prepared in a mushroom soup.
Eggplant - Purple or at times, almost black in color, these babies are fabulous when sliced, dipped in egg white, dredged through Panko breading and placed in a 350-degree oven until golden brown. Baking keeps down the calorie count.
Parsnips - These have an acquired taste, but oh baby - so healthy for the body. They often replace potatoes, pasta, rice and couscous at meal time.
Healthy Buttery Brown Vegetable Choices
Russet Potatoes - Available year round but best purchased during the cooler months of the year.
Sweet Onions - They are available in a multitude of colors - from sweet white to sweet yellow to red to buttery brown. Add to a skillet and add just a Tablespoon of butter - to one small sliced onion. Allow to cool until tender and then add about 1 Tablespoon of sugar. Wonderful caramelized onions!!
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