2023-12-15 17:30:00
DMany winter vegetables are real assets for our health. We are going to decipher three of them, which are not the most popular and, yet, they deserve to be on our plates.
First, kale: this vegetable is renowned for its richness in numerous micronutrients. It provides twice as much calcium as milk. Three to four times more folic acid – also called vitamin B9 – than eggs, and twice as much vitamin C than oranges.
Many of the chemical compounds found in kale are considered nutraceuticals, which are ingredients capable of exerting therapeutic effects. Even if I don’t like to talk about a superfood, I highly recommend this vegetable. It is an ally for our health.
Beware of pesticides
To preserve its benefits, steam it. Cooking for too long would cause it to lose a good part of its vitamins. Finally, it should be noted that kale is a vegetable that is highly contaminated with pesticides. It is one of the products that I particularly recommend that you choose untreated.
READ ALSO Should we favor frozen vegetables and fruits?My second choice is salsify! They provide more protein than the average vegetable. Be careful though, they are quite rich in carbohydrates, around 15 g per 100 g. For comparison, pasta and rice provide 20 g per 100 g! This is why on a plate, if you are used to combining a vegetable and a starch, the salsify will play both roles!
Another characteristic of salsify is their inulin content. Inulin is an undigested carbohydrate, therefore a dietary fiber. Like all soluble fibers, it serves as a prebiotic, meaning it feeds beneficial bacteria in the digestive system. But inulin is also known for its favorable impact on blood sugar regulation. Clearly, salsify, despite its relative richness in carbohydrates, is not a problem when you are diabetic. I recommend them to you.
Tips for Brussels sprouts
However, they can cause digestive upset in some people, especially when consumed in large quantities. This is mainly due to the inulin content. In this case, don’t stop eating them but reduce the quantities!
READ ALSO Is soup (really) good for your health? My third choice is Brussels sprouts. They have an excellent nutritional composition, and they are said to have anti-cancer effects. Unfortunately, Brussels sprouts are also often heavily contaminated with pesticides. It is prudent to choose them as untreated as possible. If you don’t like them, if you find them bitter, it’s probably genetic in origin. There are tips to remove this bitterness when cooking. I recommend you to try.
There are many other winter vegetables. We often talk about forgotten vegetables: parsnips, rutabaga, Jerusalem artichoke. Why not try them. The important thing, winter and summer, is to consume around 250 g of vegetables per day!
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