The most underrated vegetables
Fruits and especially vegetables should be part of the daily diet. Plant-based foods provide the body with important vitamins and minerals, among other things. But some vegetables are too rarely on the table. Experts explain which vegetables are particularly underestimated and how they are prepared.
Of course: vegetables should not be missing from the daily menu. But some vegetables are underestimated and are far too rarely on the table. (Image: Alexander Raths / stock.adobe.com)
Do you primarily rely on vegetables like broccoli, spinach, and carrots when cooking at home? If so, you’re missing out on the health benefits of some important vegetables. In an article from the famous Cleveland Clinic (USA), nutritionists recommend trying these six vegetables:
“Well-prepared Brussels sprouts are a huge addition to your vegetarian options,” says nutritionist Laura Jeffers. “It is a great source of vitamins C and K and also provides fiber.”
Unfortunately, the smell created by chemicals containing sulfur and nitrogen when cooking, which many people find unpleasant, cannot be completely avoided.
Cooking Brussels sprouts, also called “Brussels sprouts” for too long, not only creates a stronger smell, but also deprives them of its nutritional benefits, warns the expert.
For optimal nutrition, cut the Brussels sprouts into quarters and steam for less than five minutes. Add a little garlic or lemon and enjoy!
A lot of people don’t know what to do with watercress, but this cruciferous vegetable shouldn’t be missing on the menu.
“Study after study documents the amazing benefits of watercress,” says nutritionist Kristin Kirkpatrick. For example, researchers have found evidence of a cancer prevention and control effect.
“The big prize came in 2014 when watercress was named the best vegetable for antioxidants.”
Preparation tip: Watercress is a simple type of vegetable, she says. Add it to salads and pasta dishes, or place it on a nice piece of wild fish.
“Artichokes are a versatile vegetable – you can eat both the hearts and the leaves,” says nutritionist Kate Patton. “Artichokes are extremely rich in antioxidants and are a good source of folic acid, potassium and many other vitamins and minerals.”
Plus, they’re low in calories (just 45 calories in a cup of boiled hearts) and high in fiber (five grams).
Preparation advice: Steam the artichokes and eat the tender ends of the leaves. “Steaming vegetables is quick and easy,” Ms. Patton said. “Then dip it in olive oil, hummus, olive dip or Greek yogurt dip. You can also thaw frozen artichokes and add them to a green salad, tuna salad, or pasta salad. “
“Don’t be fooled by its pale color – cauliflower is packed with nutrients,” says dietitian Anna Taylor. Like other cruciferous vegetables (Brussels sprouts, cabbage, kale, pak choi, and broccoli), cauliflower is high in glucosinolates. Scientific research has proven that glucosinolates break down carcinogens and thus protect against cancer.
“I love frying vegetables – not only because of the taste, but also because it’s so easy!” Says Ms. Taylor. Her advice: spray a baking sheet with olive oil and spread the prepared cauliflower florets on it. Then spray olive oil again, add the garlic, black pepper or Parmesan cheese and cook at about 200 degrees for 10-20 minutes until the vegetables are tender.
Wild broccoli (wild broccoli)
Everyone knows broccoli, but wild broccoli (or wild broccoli) is still far too underrated, says nutritionist Brigid Titgemeier. Wild broccoli is extremely nutritious and rich in iron, calcium, zinc, vitamins A, C and K, she explains. Like other cruciferous vegetables, it contains potentially cancer-fighting glucosinolates.
According to the expert, not enough dark green vegetables – like wild broccoli – are eaten. “It’s important to try new foods and add variety to your diet,” including wild broccoli.
Preparation tip: Lightly fry the leaves, buds and stems of wild broccoli with extra virgin olive oil, lemon juice, garlic and cashew butter. “The best way to get the nutrients from cruciferous vegetables is to prepare them raw, lightly steamed or sautéed,” says the expert.
“Cucumbers may not be as nutritious as other vegetables, but given that they only contain 16 calories and 4 grams of carbohydrate per cup,” they shouldn’t be underestimated either, says nutritionist Julia Zumpano.
Cucumbers are a good source of vitamin K, potassium, pantothenic acid (vitamin B5), phosphorus, copper, and manganese.
Preparation tip: “Cucumbers can be used in so many ways – as a snack with hummus or a Greek yogurt dip, in a salad or sushi, as a substitute for chips or crackers, for the guacamole to add flavor.” with water and mixed drinks, ”explains Ms. Zumpano.
Raw vegetables to snack on
Having raw vegetables ready to snack on is good for your waistline and your health. “It pairs perfectly with a Greek yogurt dip – anytime, anywhere!” Says Ms. Jeffers.
Ms. Zumpano adds: “Eating raw vegetables optimizes the diet and minimizes the prep work.”
Roasting cauliflower, sliced fennel, asparagus, Brussels sprouts, carrots and other vegetables is also a snap. “I love the way the frying makes the vegetables crispy and tasty,” Ms. Taylor said. “And tidying up is child’s play!” (Pub)
Author and source information
This text conforms to the requirements of specialized medical literature, medical directives and current studies and has been verified by health professionals.
Cleveland Clinic: The 6 Most Underrated Vegetables And How To Benefit From Them, (Accessed September 30, 2020), Cleveland Clinic
This article is provided for informational purposes only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.