Vegetables forms a major part of our diet. Some of them can be consumed in raw form, others can cooked. There are hundreds and thousands of vegetable dishes cooked and served around the globe. A major portion of vitamins and minerals has been found in vegetables which are essential for leading a healthy life. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease. Vegetables are also rich in fibers, that plays a crucial role in maintaining the health of our digestive system.
Vegetables are low in fats and carbohydrates. Phytochemicals (biologically active substance) in vegetables provide protection against a number of diseases like cancer, diabetes, stroke, cardiovascular diseases, hypertension etc. According to a study, individuals who eat more than five servings of fruits and vegetables each day have an approximately twenty percent lower risk of developing coronary heart disease or stroke than those who eat less than three servings.
There are a number of families of vegetables including Leafy green (lettuce and spinach), Cruciferous (cabbage, cauliflower, Brussels sprouts and broccoli), Marrow (pumpkin, cucumber and zucchini) and Root (potato and yam). Stems of some plants are also edible like celery and asparagus.
Few things should be kept in mind while cooking the veggies. They should be consumed uncooked if possible. Avoid over cooking because it can reduce nutrient level in them. A variety of dishes can be made for lunch and dinner using colorful vegetables with ever unique taste.
Grilled vegetable salad
Various vegetables (asparagus, red onion, sweet corn, red bell peppers, yellow squash, zucchini, grape or cherry tomatoes) are grilled and drizzled with lemon, finalized with cheese, gives you a healthy and appealing salad.
Roasted Red Cabbage-and-Collard Green Slaw
Cabbage along with other collard greens is a good source of vitamin K, vitamin C and dietary fiber. Drizzled and roasted with olive oil, seasoned with salt and pepper and with the addition of sweet and spicy sauce , an amazingly healthy lunch is ready.
Roasted root vegetables
Root veggies are an excellent choice for side dish. Seasoned vegetables can be roasted preferably using olive oil in a large sheet plan. Add your favorite spices for delicious taste. This can be served with grilled chicken to add more flavor.
Lemon Parsley Cauliflower Rice
Cauliflower rice is a low carb, gluten free and healthy side dish which can be make more flavorful by the addition of roasted salmon or grilled chicken. In a food processor, break down the heads of cauliflower into smaller pieces, making a rice like texture. Cook the cauliflower rice in olive oil until it gets brown. Drizzled with lemon juice and salt and freshly ground black pepper to taste. Throw some roasted salmon or grilled chicken on top and you have the easiest weeknight meal.
Roasted Brussels Sprouts with Sweet Fish Sauce Dressing
Brussels sprouts are rich in vitamin C, vitamin K, vitamin B6, essential minerals and dietary fiber. They can be steamed, pan fried and grilled but roasted Brussels sprouts in olive oil have unique and finger licking flavor. Seasoned with salt and black pepper and dressed with fresh herbs and fish sauce roasted Brussels sprouts is an amazing dish on your dining.
