One would have to be living under a rock to not be aware of the overwhelming evidence proving that vegetables are good for us. They help all body systems function better, from eyesight, hair, skin, digestion…and the list goes on and on. And I’m pretty sure we have all heard, at least somewhere, how veggies are high in antioxidants. It is all around us. With movements like #meatlessmonday, going vegetarian, even part time has never been easier or more popular. But how do you know you’re getting the most out of your vegetables? For one thing eating your veggies raw or gently steamed is the best way for your body to absorb the most amount of nutrients (and yes antioxidants) from them. You can eat them alone, as a side dish, or make a huge batch to mix with quinoa or rice throughout the week. Choosing your vegetables for their nutritional content in addition to their taste is not hard-here are a few powerful vegetables to incorporate more often!

KALE

It seems like all anyone can talk about in the health food realm lately is Kale. And for good reason- this dark leafy green has a rockstar nutritional profile- packed with Vitamin A,K and C, Iron, and Protein. It’s also full of anti-inflammatory properties that can help with such ailments such as arthritis and heart disease.

The best way to enjoy kale is to steam it or massage it gently and marinate it with a healthy vinaigrette. Massaging your greens may sound a little hippy dippy, but it helps make the leafy wonder easier to digest and taste less bitter. You can also throw pieces of kale into soups, stir fries, or pop them in the oven with some coconut oil for a quick kale chip. For more on this amazing veg, as well as a simple kale chip recipe check out my post here: Trendy Kale + Recipe

SWEET POTATOES

Oh sweet potatoes, how I love thee. Root vegetables can satisfy those carby cravings in a healthy way. High in fiber, complex carbohydrates, potassium, protein, vitamin c, iron and calcium, these morsels of joy can help us with eyesight, immunity, nerve function and red and white blood cell production. Also they taste like heaven.

Super versatile, these babies are great baked, roasted, steamed, pureed, grilled- you name it. For a simple meal try baking a sweet potato and topping with a healthy dressing or tahini sauce, beans, hummus, or anything else you have in your fridge. The loaded baked potato gets a healthy makeover! Or, my favorite way of eating them, as a healthier version of french fries! Try this delicious recipe (from Sally’s Baking Addiction) for sweet potato fries.

GARLIC

While calling garlic a vegetable may be a bit of a stretch, it had to be a part of this list. If you aren’t eating raw garlic regularly, you should start. In addition to helping with inflammation and heart health, some studies claim that garlic’s anti-bacterial properties can help protect you from food poisoning!

Try crushing or slicing up cloves of raw garlic a few minutes before adding them to dips and sauces. This gives the enzymes a chance to release- and then the raw garlic can be added to guacamole or spaghetti sauce. Try this yummy recipe (from Oh She Glows) for a raw avocado and garlic sauce, which you can add to your favorite pasta for an easy #meatless monday meal 🙂

BROCCOLI

Along with Kale, Broccoli is a member of the cruciferous family. It’s high in fiber, alkalizing, high in vitamin K and Calcium. Which means it can do wonders for your bone health and prevention of osteoporosis.

Broccoli is at it’s most nutritionally available after a quick steam, so try steaming it, and adding a dash of sea salt for a super simple side dish. You can also make a quick broccoli puree for a healthy alternative to those highly processed “cream of broccoli’ canned soups. Try the recipe below. Play around with the amounts of almond milk and garlic to find a taste that works for you.

5 Minute Broccoli Puree
Puree the following ingredients in a strong blender or food processor:

• 2 cups steamed Broccoli
• ½-1 cup unflavored, unsweetened almond milk, to taste
• 1-3 Cloves raw garlic, to taste
• Sea salt & Pepper ,to taste

What are your go-to vegetables to keep you going? Do you prefer steamed or raw? I’d love to hear your thoughts, or any of your own favorite veggie recipes. Please feel free to share any of them on my Facebook or Twitter page!