A man from time immemorial includes in food many of the most different types of leafy vegetables. After all, they have not only a bright taste, but also are a real source of vitamins and minerals. How to cook green vegetables, and what kind of food will keep all their useful properties?
Healthy food: the benefits of green for the human body
Leafy vegetables are a large food group that includes: lettuce, spinach, sorrel, parsley, dill, nettle, quinoa, fennel, celery, and more. Various types of cabbage (white, cauliflower, Brussels sprouts, kale, kohlrabi, bok choi) are also attributed to them. All of these plants have excellent taste characteristics and contain their unique set of trace elements.
It is no secret that the inclusion of plant foods in the diet – a great way to replenish the supply of useful, nutrients. Experts say that by adhering to a diet rich in leafy green vegetables, you can significantly improve your body condition:
improve digestion (in particular, to establish a chair and intestinal peristalsis);
maintain the health of the organs of vision (adequate intake of potassium in the body is the prevention of eye diseases);
to normalize the level of cholesterol in the blood and to clear the vessels of cholesterol deposits;
improve the condition of the skin (regular inclusion in the diet of vegetables allows you to maintain the natural level of skin hydration, improve complexion, and reduce the risk of developing acne);
reduce the likelihood of developing iron deficiency anemia (due to the high content of mineral substances);
stimulate hair and nail growth (seasonal vegetables are an excellent source of vitamins and minerals needed to maintain their health);
to normalize the weight (high content of plant fibers and low calorie vegetables allow them to be included in a diet for weight loss).
What kind of food can be arranged with leafy vegetables?
Many people find it difficult to answer, what kind of food can be arranged with different types of leafy greens? Because not everyone knows how to cook them. But thanks to the observance of simple rules for the preparation of these products, you can get a lot of tasty and healthy dishes for the whole family.
Experts in the field of proper nutrition recommend to pay attention to the fact that most leafy vegetables (lettuce, arugula, spinach, broccoli) are a valuable source of vitamin C, which quickly collapses during intensive heat treatment. Therefore, a long time to cook or simmer these products is not worth it.
The best way to cook is delicate steaming (for example, in a double boiler). However, its duration should not exceed 7-10 minutes.
Fast frying with a small amount of vegetable oil is also allowed. In this case, the body will receive additional benefits in the form of receipt of fat-soluble vitamins A and E.
In addition, it is recommended to extinguish sorrel and spinach with the addition of tomato juice. This combination will allow you to better assimilate iron, which is rich in green leafy vegetables.
In order to understand what nutrition can be used to improve health, it is necessary to find out whether the basic products are prepared correctly. For example, not everyone knows how to preserve the nutritional value of different types of cabbage, which is a traditional vegetable crop for our compatriots.
Meanwhile, experts note that representatives of the cruciferous family contain a lot of useful substances, among which indol and sulforaphane should be noted. These compounds are necessary for the prevention of diseases of the organs of vision, liver and blood vessels. And some scientific studies confirm their important role in the fight against cancer.
But these compounds react differently to an increase in temperature. Sulforaphane under its influence is destroyed, and it is beneficial for the indole. Therefore, it is quite difficult to choose the best way to cook some types of cabbage.
Experts in the field of nutrition have found that it is possible to preserve the most beneficial composition of such crucifers as broccoli, Brussels sprouts and cauliflower using blanching. This technology involves short-term (30 seconds) immersion of vegetables in boiling water, after which they are sent to ice-cold water to stop the heat treatment process. This method not only preserves the benefits of the products, but also improves the appearance of the cooked dish.
Summer diet: dish ideas with green leafy vegetables
Summer gives not only generous sun and warm sea, but also an abundance of fruits, herbs, and vegetables on the shelves of stores. Therefore, the summer diet traditionally includes a lot of light and tasty dishes with seasonal products.
Below are a few recipes that will certainly appreciate the adherents of various diets for weight loss and all those who seek to eat for the benefit of the body.
Cut into arbitrary slices 3 green apples and 6 celery stalks. Crush 1 bunch of parsley, spinach, and 0.5 bunch of basil. Skip all ingredients through a juicer. Add one lime to the drink. On request, you can add a few ice cubes to the smoothie. Serve in tall glasses.
Cucumber and basil sorbet
Put in a blender 0.5 kg of cucumbers (if the skin is hard, then it should be removed). Add a small bunch of green basil and 6-8 tbsp. l honey Optionally, you can add 1 tbsp. l Roma. Beat all ingredients until smooth. Transfer the cucumber mixture into an airtight container and place in the freezer. When the sorbet freezes slightly, it should be whipped again in a blender and frozen again. Serve, decorated with sprigs of mint.
Risotto with basil and mint
To prepare this refreshing risotto, it is necessary to finely chop 3 onions and fry in a deep frying pan in a mixture of butter and olive oil until transparent. Add a cup of rice (arborio, rum or baldo). Stir and fry for another 3-5 minutes. Pour 400 ml of hot broth. Boil for 30 minutes, stirring occasionally. When the liquid has evaporated – add more (it should take about 800 ml of broth). Important: rice should not be dry or boiled! Separately chop a bunch of mint and basil as much. Mix them with cream (150 ml), grated parmesan (20-50 g), juice of half a lemon and a pinch of lemon zest. Stir the contents of the saucepan. Salt, pepper. Continue cooking for 2-3 minutes. Submit to the table, decorated with greens.
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