DECEMBER
SEASONAL VEGETABLES
Get set for these cruciferous vegetable
which are in-season during this time of the year. The end of the year
highlights celebration of the birth of the baby Jesus, sharing the festivities
with family and friends and ringing in a new, hopeful and uplifting year.
All over the world celebrations generally feature
delicious festive foods for Christmas, Hanukkah, Kwanzaa and New Year’s. Perhaps
you will want to add some of these high fiber vegetables to your festive menus.
The list below features vegetables available during this time of year. These
cruciferous vegetables are featured in North America and other cold climate
countries.
Eating seasonal foods insures nourishing
your family with the maximum nutrients available which are vital during the
cold weather months.
Cruciferous vegetables are beneficial in
many areas of health they are high in phytochemicals, minerals, fiber and
vitamins. Cruciferous vegetables have been linked as some of the foods that are
protective against cancer. In an article published by the American Dietetic
Association it was revealed that the benefits of cruciferous vegetables combats
cancers such as liver, lung, colon, cervical, breast and uterine lining and
those challenged with prostate cancer.
Cruciferous Foods that share
their nutrients
during December are
cabbage, Brussels
sprouts, kale, bok Choy, broccoli and cauliflower all of which can be eaten
raw, fermented or cooked.
Cruciferous
vegetables are a rich source of vitamins chose kale to enhance your vitamin A
intake, broccoli to enjoy high amounts of vitamin C and Brussels sprouts for vitamin
C and folic acid. All of these vegetables are more nutritious when eaten raw as
they retain their enzymes which support a healthy digestion. To receive the
maximum amount of enzymes in raw/living foods it is very important to pick
fresh from the garden, or the foods you purchase needs to have as little hang
time on the shelf as possible. It is for this reason I am
constantly recommending the local farmers market where the food has less travel
time and is picked on the day of or just a day or so before market. Choose raw fermented foods with their preserved
phytochemicals which are so beneficial to the body’s health and wellness
environment.
Commit to yourself to make an effort to add
at least one live dish to each meal. You can choose fresh fruits or smoothie at
breakfast, a live soup made from sprouted greens and beans at lunch, a fresh
vegetable salad at dinner or perhaps a fresh vegetable juice as a snack or even
a sprouted grain or pulse terrain or pate. Support a healthier body environment
by choosing these foods each day. Grow your consistency to increase and
strengthen your improved health and wellness.
Many of the vegetables mentioned above find
their way onto the dinner table during the holiday season with such delicious
dishes as kale salad, Brussels sprouts
with almonds and cranberries, roasted beets with onions and garlic, cauliflower
soup and so many other recipes that celebrate this festive time. There are
many recipes to choose from so be sure to add them to your menu this December
to enhance your festivities.
A note
of caution here, wash your vegetables thoroughly but do not allow them to soak
in the water for any length of time. Water leaches away many of the vital
nutrients, especially vitamin C from fruits and vegetables.
Below is
a list of vegetables that are widely available during the month of December.
LIST OF
DECEMBER VEGETABLES:
BEETS supports a healthy liver and
cleanses the blood. They are also rich vitamin and minerals content especially
vitamin B and iron which supports women who are pregnant. It is an excellent
detoxification food and is used as a super food in the prevention of cancer.
BELGIAN
ENDIVE slightly bitter these leafy vegetables are excellent addition to
salads. They are high in vitamin A which supports a healthy skin, they are rich
in vitamin K to support a rich healthy blood.
BOK CHOY vegetable
used mostly in stir fry’s provides vitamins A and C. Imagine just 1 cup of bok
Choy provides 100% of daily allowance of vitamin A and 2/3 of the vitamin C
recommended for daily allowance. (Remember heat destroys vitamin C so it would
be more beneficial to use in a salad).
BROCCOLI is
packed with powerful antioxidants necessary to protect the body from damaging
free radicals that damages the body of a healthy environment damaging cells and
deteriorating wellness. Broccoli is known to support people challenged with
high blood sugar which causes a buildup of inflammation in the lining walls of
the blood vessels.
BRUSSELS
SPROUTS just ½ cup is high in fiber accounting for 2g of the recommended
daily allowance of 25g for women and 38g for men. High in potassium this small
½ cup serves up 247mg to support healthy blood pressure.
CABBAGE also a cruciferous vegetable
is high in vitamin K packing a walloping 85% of the required daily allowance
plus rendering 54% vitamin C, plus added B6 and fiber. Vitamin K is known for
its prevention of Alzheimer’s disease.
CARROTS very
high in vitamin A, just one carrot provides over 200% of the daily allowance.
Carrots are known for their support of healthy eye sights. They are high in
fiber and low in calories.
CAULIFLOWER this
white vegetable is high in fiber and vitamin B. Cauliflower is high in
antioxidants known for their fight against cancer.
CELERY juice
used as an excellent source in lowering blood pressure, while Celery is high in
vitamin A, C and K, boast high mineral content of potassium and is known as a
rich source of antioxidants and phyto-nutrients.
COLLARD
GREENS a cousin to the cruciferous vegetables is known for its
anticancer benefits. Collard greens are closely connected to its support of
reducing lung, colon, bladder, and breast cancer as well as ovarian and
prostate cancer. This dark green leafy vegetable helps to correct cholesterol
levels, increases the immune system with high levels of vitamin C, a good source
of vitamin E and is also high in fiber. This amazing vegetable also shares
powerful anti-inflammatory vitamin K as well as omega 3 fatty acids.
ESCAROLE its
rich fiber dietary content has been reported to support lowering of high blood
pressure, reduces heart disease, lowers diabetes, and helps to with stroke
prevention. 1 cup of escarole shares 4000 IU of vitamin A, and between 60% - 74%
of vitamin K.
FENNEL its
high vitamin C content provides benefits in fighting free radicals and reducing
inflammation in the body. The entire vegetable has many health beneficial
properties. Its leaves are known for their nutrients in the form of vitamins
such as vitamin B6, niacin, riboflavin and pantothenic acid. It also sports antioxidants
which will prevent infections, reduces the effects of aging and other
neurological health challenges.
KALE known
as one of the super-foods, this cruciferous dark leafy green vegetable is super high
in essential amino acids and some non-essential amino acids. It is high in
protein, fiber and carbohydrates. One cup of kale contains 134% vitamin C, plus
206% of vitamin A as well as 9% calcium and 9% iron.
LEEKS this vegetable family to onions
and garlic has a high vitamin B complex value. This vitamin B complex otherwise
known as folate supports healthy cardiovascular health and wellness. B complex
vitamins protect the heart and supports cardiovascular health. Leeks contain a
high amount of antioxidants which serves as protection for the blood vessels
and blood cells.
MUSHROOMS there
are many of these little wonders that are extremely beneficial for different
areas and health issues. Shiitake
mushrooms are a popular favorite for reducing high cholesterol levels in the
blood. They are also known for their anticancer and antiviral properties. Enoki mushrooms helps to build the
immune system and fights cancer. Another favorite is Maitake popular in Japanese foods also builds the immune system,
has anticancer properties and has antiviral effects and supports health blood
pressure while it reduces blood sugar levels.
MUSTARD
GREENS these vegetables steamed will support lowering of LDL cholesterol
levels research shows the benefits of steamed cruciferous vegetables such as
mustard greens and Brussels sprouts the two highest ranking cruciferous
cholesterol fighters. For best results chose mustard greens and other
cruciferous families five times per week with two cup servings.
ONIONS are known as part of the
allium family which includes garlic, leeks, scallions and chives. Their
medicinal properties are used to support better health and wellness lowering
the risk of cancer, boosting mood swings and increasing health skin and hair.
Potatoes nutritional values for one
medium baked potato has a high glycemic index and daily nutrient value: vitamin
B6 is 32%, potassium 26%, copper 22%, vitamin C 22%, manganese 19%, phosphorus
17%, fiber 15%, vitamin B3 15% and pantothenic acid 13%. This is certainly one
of the foods that will support your daily nutritional intake.
Radicchio this robust red and white vegetable is high in vitamins A
and C powerful antioxidants. They are also a good source of calcium and dietary
fiber. 3.2oz or 100g serving Radicchio is a high source of vitamin K with 243%,
is a good source of potassium with 302mg 6% of daily requirement, and share 15%
of vitamin E 2.26mg and 1.43g protein per serving.
Radish is high
in antioxidant vitamin C these little spicy vegetable gives 8.6mg or 14% of the
recommended daily allowance. Vitamin C helps to rejuvenate damaged cells
preventing the growth of cancer and other illnesses in the body. This vegetable
is high in fiber serving up 4% of the required daily allowance in just ½ cup.
Fiber is reported to reduce the risk of diabetes, heart disease, colon cancer
and diverticulitis.
Rutabaga is a brassicas high in
antioxidant vitamin C cancer fighters, immune system builders and cell
protectors. They are a good source of iron which supports healthy blood, which
prevents the destruction of healthy cells from free radicals. A serving of
rutabagas provides 5% of the daily requirements of iron which helps to build
healthy blood.
Spinach has been reported to prevent
prostate cancer. This green leafy vegetable has 987% vitamin K, 105% vitamin A,
84% manganese, 66% folate, 36% iron, 39% magnesium, 34% copper. This nutrient
rich vegetable is high in vitamin B2 with 32%, vitamin B6 26%, vitamin E 25%,
calcium 24%, vitamin C 24% and potassium 24%. The list continues boasting 17%
fiber, 14% phosphorus, and 12% zinc. It is a rich source of protein and a good
source of omega-3 fatty acids and choline. It also provides significant levels
of vitamin B3, selenium and pantothenic acid all these nutrients in just one
cup of slightly steamed spinach.
Sweet
Potatoes are a rich source of vitamin C and vitamin A with 47% and 15%
respectively form just 1½ cups shredded sweet potatoes. It has 5% Potassium, 8%
dietary fiber and 4% calcium.
Sweet potatoes are high in beneficial antioxidants and anti-inflammatory
properties. Studies have shown that the steaming method in preparation of sweet
potatoes achieves lower glycemic index. High in beta carotene it is suggested
to use one tablespoon of healthy fat with a serving 3.5 grams of fat to
increase the absorption of the beneficial nutrient beta-carotene.
Swiss chard is a
dark green leafy vegetable. In just one cup of chopped Swiss chard is more than
300% of vitamin K. It is low in calories and is high in dietary fiber, it is a
good source of minerals in magnesium, iron and potassium. This rich green leaf
is a tremendous source of vitamin K, A and vitamin C. And for those who are
dieting an extra bonus it is very low in calories. N.B. Because of it high
oxalate content the body is diminished in its absorption of calcium, leading to
the development (Swiss chard continued) of kidney stones.
Turnip the
nutritional benefits of one cup of cubed turnip supports healthy weight loss
sporting 3grams of fiber 12% of the daily requirements. It is low in sodium and
has 8 grams of carbohydrate 1 gram of protein and 5 grams of sugar. This
vegetable is a vitamin C power house rendering 30% of the day’s allowance with
just 34 calories with 2% iron and 5% calcium.
Winter
Squash caution is to be exercised when purchasing. Since this
vegetable is planted to mobilize contaminants from the soil. For this reason it
is extremely important to purchase certified organic vegetables only for your
dinner table. Winter squash serves up a high amount of nutrients beginning with
vitamin A sporting 59% in one cup serving. Also available is vitamin C 26%,
fiber 23%, vitamin B6 19%, manganese 19%, copper 19% and potassium 14%. However
the list continues with vital nutrients beginning with 11% vitamin B2, 10% pantothenic
acid 10% folate, and 10% vitamin K. Also present in this vegetable are omega-3
fatty acids, magnesium and vitamin B3. Winter squash is a good source of anti-inflammatory,
anti-bacterial and anti-viral properties. Studies have shown this vegetable to
be prominent in the prevention and treatment of prostate, colon, breast and
lung cancers.
REFERENCES
- Bahado-Singh PS, Wheatley AO et al. Food processing methods
influence the glycaemic indices of some commonly eaten West Indian
carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006.
·
Agricultural Research
Service United States Department of Agriculture
·
Agricultural Research Service United States Department of Agriculture
·
Agricultural Research Service United States
Department of Agriculture
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Ambrosone
CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of
nutrigenetics.
Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
·
Agricultural Research Service United States Department of Agriculture
National Nutrient Database
for Standard Reference Release 27
·
Agricultural Research Service United States Department of Agriculture
Basic Report: 11507,
Sweet potato, raw, unprepared
- Cofield N, Schwab AP and Banks
MK. Phytoremediation of polycyclic aromatic hydrocarbons in soil: part I.
Dissipation of target contaminants. International Journal of
Phytoremediation. Boca Raton: 2007. Vol. 9, Iss. 4-6; pg. 355-370. 2007.
