12 powerhouse veggies to incorporate into your diet with ease

By Kimberly Blaker, May 2019 Issue.

(Editor’s note: We will resume in June with restaurant reviews but for now, please enjoy this series on healthy food habits for day-to-day life.)


know how vital veggies are to our health, whether we like vegetables or not.

But not all vegetables are created equal. Each vegetable comes with its unique

combination of nutrients and benefits — some, in particular, are a powerhouse

source of nutrition.

If you’re not a fan of vegetables, it’s all

the more reason to try a broad variety. There’s bound to be a couple of veggies

you’ll dig if the vegetables are prepared just the right way. If those

vegetables happen to be some of these all-stars, it’s all the better.

Butternut squash. This winter squash is

loaded with vitamin A, in fact, four times the recommended daily allowance

(RDA). It also contains double the RDA of vitamin C and packs more potassium

than a banana.

To become a butternut squash fan, first,

cut it in half, and remove all the seeds. Then fill a glass baking dish about

3/4” high with water and place the pieces of squash with the skin facing up.

Bake at 400 degrees for one hour. Allow the squash to cool enough to handle it,

then scoop all the squash out of the peel, and top it with butter. If that

doesn’t suffice, try adding a touch of brown sugar.

Kale. This dark green leaf packs a

whopping 684% of the RDA of vitamin K, and well over the RDA of both vitamins A

and B6.

If you like salad, just add a mix of kale

to the lettuce. If you’re not a salad eater, kale makes a great addition to


Sweet potatoes. Vitamins A, B5 and B6,

riboflavin, thiamin, niacin, and carotenoids are the nutritional makeup of

sweet potatoes.

The good news

is, Thanksgiving isn’t the only time of year you can eat them. Sweet potatoes

make yummy French fries, which can even be baked rather than fried. Just look

for one of oodles of baked sweet potato fry recipes out there.

Peas. These contain a long list of

nutrients. Of particular note, peas are very high in vitamins B1, C, and K,

manganese, copper, phosphorus, and folate.

Fortunately, peas are one vegetable most

kids and adults will eat. Add peas to a variety of soups, stews, and

casseroles. Another tasty option is to add them to macaroni and cheese.

Bell peppers. Red, orange, yellow, or

green, bell peppers are nutritious whatever the color. All are high in vitamin

C, with red bell peppers containing 169% of the RDA. Also, bell peppers are

high in vitamin A and carry a good dose of other nutrients, as well.

Do you live by the motto “everything tastes

better with ranch?” If so, try bell pepper slices for dipping. Bell peppers

also go great on pizza and sautéed to top hot sandwiches.

Brussels sprouts. Vitamins K and C are

what Brussels sprouts are particularly noted for. But this veggie carries

numerous other nutrients in decent amounts, too.

Still, what some of you may be wondering is

how you’ll acquire a taste for Brussels sprouts. If you’re not a big vegetable

eater, it may be a challenge. But try what one mom did, Monica Kass Rogers, as

she revealed in her article, “How I Got My Kid to Eat Brussels Sprouts.” Rogers

says to cut them in half, then stir-fry them in sesame oil with other

vegetables. Another trick she recommends is to roast them with olive oil and

salt. If kids can learn to love them, so can you.

Asparagus. Folic acid is what asparagus is

especially noted for because it contains 60% of the RDA. But asparagus also

contains a healthy amount of vitamins K and C, as well as several other

essential nutrients.

Grilled asparagus is a tasty side. Before

grilling, brush them lightly with olive oil then add salt and pepper. Place the

spears on the grill for 10 minutes, turn them, then give them a few more

minutes until they’re lightly blackened.

Spinach. Now here’s an RDA that’s

impressive. Spinach contains 987% of the RDA of vitamin K. Spinach is also an

excellent source of vitamin A, manganese, folate, magnesium, iron, copper, and

several other nutrients.

You can add spinach to both smoothies and

pizza. Spinach quiche and spinach pie are also dishes many people love.

Broccoli. Here’s another vegetable that’s

a rich source of vitamin K packing 245% of the RDA. Broccoli also exceeds the

RDA for vitamin C and is an excellent source of chromium, folate, and fiber.

Mix broccoli into most any cheesy dish, and

it’s easy to gobble it up. Broccoli cheese soup, broccoli smothered in cheese,

and other cheesy pasta dishes with broccoli added are good options.

Avocado. Although not a powerhouse of any

particular vitamin or mineral, avocado still carries an adequate amount. What’s

particularly notable about avocado is it’s an excellent source of healthy fats,

polyunsaturated and monounsaturated, and can be used to replace unhealthy fats.

Guacamole is an all-time favorite. It’s

also good mixed with egg salad or a tossed salad.

Pumpkin (canned). This is an outstanding

source of vitamin A, containing 2 ½ times the RDA, not to mention a fair amount

of a host of other vitamins and minerals.

Numerous desserts can be made from pumpkin.

So, the next time you’re in the mood to bake, make something with a little

added nutritional value. Try making pumpkin pie, bread, cookies, or cheesecake.

Scallions. Also known as spring onions, these pack 172% of

the RDA of vitamin K. They’re also known for their antioxidants and are a good

source of vitamin A.


can be grilled just like asparagus. Brush them with oil, add salt and pepper,

then toss them on the grill until they’re lightly browned. If that doesn’t work

for you, try wrapping them in bacon.

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