VARIETY NOT ONLY SPICE OF LIFE
IT'S GOOD FOR YOUR HEALTH, TOO

Eating a variety of leafy green and orange vegetables adds spice to mealtime, gives us many vitamins and minerals and maybe even provides some disease-preventing substances.

"Most of these vegetables are high in vitamins A and C as well as calcium and iron and other nutrients necessary for good health. The darker the leaves of green vegetables, the more nutrients they contain. Equally important, many vegetables contain substances, called 'phytochemicals,' that research indicates might reduce the risk of certain cancers, high blood pressure and heart disease," said Sandra Bastin, food and nutrition specialist at the University of Kentucky College of Agriculture.

Bastin said members of the cruciferous family of vegetables are especially high in phytochemicals and should be eaten at least two to three times a week. These vegetables include all types of cabbage, broccoli, cauliflower, Brussel sprouts, kale and broccoflower. Spinach and turnip greens, among other vegetables, also contain phytochemicals.

Cooked greens like spinach, Bok choy (Chinese cabbage) or Swiss chard are best when their bright green colors are maintained so cook them for the shortest time possible and as close to mealtime as possible to prevent over-cooking. Use as little cooking liquid as possible to prevent nutrients from leaching out and provide a superior texture, flavor and color.

Many vegetables also add variety to meals because they can be served in many ways, including fresh, steamed, wilted, braised, poached or stuffed, according to Bastin.

"When preparing a tossed salad, use a variety of mixed greens, especially dark green varieties, because they provide more vitamins and minerals," she said. "For more variety, add reddish-orange vegetables such as carrots, butternut squash, sweet potatoes or beets.

"Regionally, several vegetables give dishes distinctive flavors, colors and textures, including beet tops, kale and various greens such as collards, turnips, mustard and even dandelion. Since these vegetables have a strong flavor, blend them with foods that have a complementary taste."

Writer: Ellen Brightwell
(606) 257-1376

Source: Sandra Bastin
(606) 257-1812