Top 9 Winter Vegetables to Add to Your Diet

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Top 9 Winter Vegetables to Add to Your Diet

If you are wondering how to avoid winter gain, eat more vegetables to maintain a healthy weight. 

There is no denying the facts that eating vegetables offer innumerable health benefits. Vegetables provide a perfect blend of nutrients, fibre, antioxidants, vitamins, and minerals vital for your overall well being. Incorporating vegetables into your diet plan is a healthy decision to fulfill your nutritional needs and keeps you satisfied for long. In fact, vegetables are the healthiest snack that can avoid winter weight gain. So, if you want to deal with your hunger pangs during winter months, eat more winter vegetables to feel satisfied and look better.

You can make the most of seasonal veggies and stay satisfied in the cooler months. Here I have listed top 9 winter vegetables that you can add to your diet to satiate your hunger pangs this winter and stay healthy.

 

  1. Kale

This leafy green is considered as the healthiest and nutritious vegetable that contains a healthy dose of fibre that can boost your heart and digestive health. The nutrient-dense kale has an amazing power to control blood sugar level, blood pressure and promote bone health. Adding this exceptionally nutritious and versatile green to your winter diet can provide you a healthy dose of vitamin A, C, K and B, and a variety of minerals including magnesium, copper, calcium, and potassium.

This super healthy, leafy greens, kale can offer a lot of health benefits, including:

  •         Lower blood pressure
  •         Control blood cholesterol level
  •         Good for your cardiovascular health
  •         Help you lose weight
  •         Promote healthy skin and hair

Let’s check out some healthy Kale recipe ideas to prepare delicious soups, pastas, chips, sides and desserts from this amazingly nutritious leafy green.

  •         Spicy Sausage, Kale, and Goat Cheese Pizza
  •         Salmon burgers with kale salsa
  •         Arugula-Kale Harvest Salad
  •         Sweet Potato Cakes with Kale and Bean Salad
  •         Beetroot & squash Wellingtons with kale pesto
  •         Chicken, kale & mushroom pot pie
  •         Sweet potato and kale crisps with garlicky dip
  •         Steak with Kale and White-Bean Mash

 

2. Brussels Sprouts

Brussels sprouts belongs to nutrient-loaded cruciferous vegetable family that are rich in fibre, vitamins, minerals and powerful antioxidants.  that can be a healthy addition to your diet. Brussels sprouts produce during the winter season; you can make the most of it by making seasonal winter dishes. Brussels sprouts can provide you with a healthy dose of vitamin K, A, B, C and important minerals, including potassium and manganese. You can also get enough fibre and antioxidants that are good for your gut health and prevent you from cardiovascular issues.

Let’s find out the benefits of consuming this winter vegetable, brussels sprouts.

  •         Promote heart health
  •         Inhibit cancer cell growth
  •         Increase satiety
  •         Improve stool consistency and frequency
  •         Encourage digestive health
  •         Good for your bones
  •         Maintain blood sugar levels

You can enjoy brussels sprouts in any form – baked, roasted, boiled and sauteed. Do you want to add brussels sprouts to your diet? Try these scrumptious ideas:

  •         Pan-roasted sprouts with anchovy butter
  •         Macaroni with sprouts, Parmesan and pine nuts
  •         Brussels sprouts with Gorgonzola
  •         Chicken tagine with spiced Brussels sprouts & feta
  •         Brussels sprouts with bacon & chestnuts
  •         Cheesy sprout fondue Brussels sprouts with pancetta
  •         Sprout salad with citrus & pomegranate
  •         Sizzled sprouts with pistachios & pomegranate

 

3. Spinach

Spinach is one of the healthiest leafy greens that is known for its incredible nutritional profile and health benefits. This vegetable has an amazing property to restore energy, improve the quality of the blood and promote healthy digestion. Spinach is rich in iron, fibre, vitamin K, A, C and B 12.

This low-carb, high-fibre, extremely nutrient-rich leafy green can produce numerous health benefits, including:

  •         Improve eye health
  •         Normalize blood pressure
  •         Promote heart health
  •         May prevent cancer

There are many healthy ways to prepare spinach, try these creative ideas and take maximum advantage of this amazing veggie.

  •         Spinach & feta-stuffed chicken
  •         Buttered spinach with feta
  •         Salmon & spinach with tartare cream
  •         Creamy lentil & spinach soup with bacon
  •         Stir-fry prawns with peppers & spinach
  •         Pasta with chilli tomatoes & spinach
  •         Green spinach pancakes with soured cream, smoked salmon
  •         Cheese pie with spinach and artichoke
  •         Bacon, spinach & Gorgonzola pasta

 

4.  Parsnip

Image result for Parsnip

Parsnips are a type of root vegetable that are nutrient-rich, have an earthy, nutty taste and offers unique health benefits. Add parsnips to your winter diet as it contains an incredible amount of soluble fibre, antioxidants, vitamin B, E, C, potassium, folate and magnesium.

Here are some health benefits of this incredibly nutritious winter vegetable:

  •         Good for your cardiovascular health
  •         May treat diabetes
  •         Reduce cholesterol level
  •         Lower blood pressure
  •         Promote gastrointestinal health
  •         Promote weight loss
  •         Boost immunity
  •         May prevent tumor growth

Are you ready to bring unique taste to your winter dishes? There are many creative and healthy ways to add parsnip to your diet. Try these delicious parsnip recipes and make your winter more flavorful.

  •         Parsnip pilaf
  •         Honey-mustard parsnip & potato bake
  •         Curried parsnip mash
  •         Parsnip pancakes with honey & mustard dressing
  •         Parsnip soup with parsley cream
  •         Pan-fried steak & parsnip salad

 

5.  Carrots

Carrots are one of the best winter vegetables that is loaded with powerful source of vitamin A, beta carotene, vitamin K, potassium and antioxidants. This crunchy, delicious and nutrient-packed winter vegetable contains soluble fibre, biotin, and several B vitamins that are good for your overall well being. Incorporating this versatile, sweet and nutritious winter vegetable to your diet can provide the following health benefits.

  •         Improve eye health
  •         Help you lose weight
  •         Lower cholesterol levels

One of the best things about carrots is that they can be cooked in a number of creative ways – creamy, crunchy, caramelized, baked and more. Here are some winter food ideas to try with this orange root vegetable:

  •         Roasted carrot, rocket & lentil salad
  •         Vegan carrot cake
  •         Buttered baby carrots
  •         Stir-fried cumin carrots
  •         Spiced carrot and lentil soup
  •         Roasted baby carrots with citrus
  •         Carrots glazed with star anise
  •         Carrot and cardamom pilaf
  •         Carrot and cumin soup with fresh coriander
  •         Crushed pea & mint dip with carrot sticks

6. Cauliflower

It belongs to the cruciferous family of vegetables that is rich in fibre, B vitamins and antioxidants. Cauliflower is also a significant source of calcium, magnesium, vitamin C, potassium, vitamin K, folate, iron, magnesium, and phosphorous.

Consuming cauliflower can reduce your risk of developing many health problems, including:

  •         Obesity
  •         Diabetes
  •         Stroke
  •         Coronary heart disease
  •         Gastrointestinal diseases
  •         Hypertension
  •         Chronic inflammation
  •         Osteoporosis

Cauliflower can be steamed, roasted, baked, or fried, or can be used in many other innovative ways. Try these delicious, healthy recipe ideas and take maximum advantage of this nutrient-dense veggie.

  •         Spiced whole cauliflower & warm chickpea salad
  •         Spiced cauliflower with chickpeas, herbs & pine nuts
  •         Baked cauliflower pizzaiola
  •         Moroccan spiced cauliflower & almond soup
  •         Cauliflower & macaroni cheese
  •         Crunchy cauliflower, apple & blue cheese salad
  •         Jerk cauliflower steaks with rice and peas
  •         Cauliflower & cheese fritters with warm pepper relish
  •         Cauliflower & chickpea pilaf
  •         Roasted cauliflower steaks with romesco and fried eggs
  •         Cauliflower & carrot salad

7.  Parsley

This, low-calorie, nutrient-dense, aromatic herb is mainly used for garnishing or enhancing the flavor of many recipes. But do you know this herb is packed with a healthy blend of vitamins and powerful nutrients that can help you shed some pounds? Parsley possesses the most powerful disease fighting properties and has potential to treat conditions such as allergies, high blood pressure and inflammatory conditions. Parsley is loaded with antioxidants, vitamin C, K, A, folate, potassium and other healthy nutrients. Adding parsley to your diet is beneficial for your health and produce following positive effects.

  •         Good for your bone health
  •         May provide cancer-fighting benefits
  •         Improve your eyes health
  •         Promote heart health
  •         Boost immunity

You can add this versatile, flavoring agent to a variety of foods, such as soups, stews, and sauces. It would be a great addition to many seafood recipes, and salad dressings. Here are some scrumptious ideas to use parsley and add an extra touch to many dishes.

  •         Parsley gnocchi with goat’s curd and hazelnuts
  •         Blue Cheese-Stuffed Shrimp
  •         Lemon curd and parsley meringue pie
  •         Buttered parsley pilaf with peppered hake
  •         Broad bean, blue cheese and parsley pizzas
  •         Parsley and paprika tempura
  •         Ham with parsley sauce
  •         Chicken with Citrus Chimichurri Sauce
  •         Cheese and Fresh Herb Quiche
  •         Lemony Parsley Baked Cod

8. Radish

It is one of the healthiest root vegetables that is famous due to its crunchy texture and spicy flavor. Radishes can be a perfect healthy snack to suppress your appetite while reducing your calorie intake. They are a powerful source of vitamin C, K, B6, and provide many essential minerals including calcium, zinc, magnesium, phosphorus, copper, sodium, potassium, and copper.

Consuming radishes can prevent you from many health problems, such as:

  •         Gastrointestinal problems
  •         Suppress the growth of cancer cells
  •         Help treat skin problems and vascular issues
  •         Prevent cell damage

You can try these radish recipes and add some flavor to your diet:

  •         Brown butter basted radishes
  •         Turkey, pea guacamole & radish wrap
  •         Radish confetti with salsa Verde
  •         Crisp sea bass with minted fennel & radish salad
  •         Warm halloumi with radish, apple & pecan salad
  •         Lemony radish & fennel salad

 

9. Cabbage

Cabbage belongs to the cruciferous vegetable family that has a strong nutrient profile. This extremely healthy vegetable gives you a healthy dose of vitamin C, K and A. Cabbage is an extremely rich source of B vitamins, potassium and manganese. The high antioxidant content makes it a healthier choice for people with heart diseases.

Some other health benefits of cabbage include:

  •         Improve your digestive health
  •         Good for your heart health
  •         Control your blood pressure
  •         Lower your bad cholesterol levels

Adding cabbage to your diet is extremely easy. This super healthy and versatile winter vegetables can be eaten raw or used in a myriad of dishes such as salads, soups and stews. Try these healthy cabbage recipes and make the most of this cruciferous vegetable.

  •         Halloumi & red cabbage steaks
  •         Chorizo & cabbage stew
  •         Sausages with braised cabbage & caraway
  •         Savoy cabbage with shallots & fennel seeds
  •         Crunchy detox salad
  •         Spring cabbage with mustard seeds
  •         Shredded Chinese cabbage, cashew nut and duck salad
  •         Red cabbage, pear, carrot and celery slaw with a lemon and maple dressing
  •         Creamy lemon & cabbage pasta with garlic crumbs
  •         All-in-one cabbage with beans & carrots

Adding these winter vegetables to your diet can keep you healthy and satisfied during cooler months. 

 

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