If you visit your local farmers market this time of year, you may be noticing some summer favorites like tomatoes and cucumbers being replaced with dark leafy greens, and winter squashes like acorn and butternut. Fear not, because these cool weather vegetables are both nutritious and delicious and the perfect addition to your ketogenic diet in Springfield Missouri.
What are some vegetables you should put on your next grocery list you might ask? Here is a simple list with descriptions of the nutritional benefits of each vegetable:
1) Broccoli is high in Vitamin C, and K and folic acid. It has anti-cancer properties due to its antioxidant value. It’s also good source of calcium for people who do not eat dairy products.
2) Brussel Sprouts are anti-inflammatory. They have cancer fighting properties and are high in vitamin C providing 124% of the daily value of recommended vitamin C. Brussel sprouts are also high in potassium, which promotes cardiac health.
3) Beets are high in nitric oxide, which is a natural vasodilator to help increase blood flow and lower blood pressure.
4) Butternut Squash is a great source of B vitamins, vitamin E and C, as well as potassium. Fun fact: Butternut squash has more potassium than a banana at 582 mg per serving.
5) Cauliflower is a good source of collagen, which is necessary for bone health, and it helps prevent deterioration of the bone matrix. Some other benefits include improving immunity, helping the body detox from toxins, and can help lower blood pressure.
6) Carrots are high in beta carotene, which is important for vision, growth, and immunity. Carrots are also high in Vitamin C and are a good source of fiber if eaten raw.
7) Kale is actually a protein rich vegetable providing 3 grams of protein per serving. Kale is also high in folic acid, which is important for brain health, as well as omega 3 fatty acids which are anti-inflammatory.
8) Parsnips are low calorie, fibrous option to replace a carb source like potatoes for a side with dinner coming in at 55 calories. They are also delicious.
9) Sweet Potatoes are high in vitamin A, B vitamins, and are low sodium. Sweet potatoes are a great alternative for white potatoes and are very versatile for making various dishes.
10) Spaghetti Squash is a super low calorie vegetable providing a great alternative to rice or pasta. Spaghetti squash can be cooked and topped with tomato sauce, or your favorite toppings for a low calorie lunch or dinner.
Some people are hesitant to buy vegetables like beets, parsnips, and spaghetti squash because they are unsure how to prepare them. Fortunately there are a lot of great recipes out there that utilize these yummy veggies and provide easy instructions as to how to best prepare them.
The easiest method is to simply roast them in the oven. You can chop them up, slice them or make squash boats and stuff them with meat, cheese, and, or other veggies for a great low calorie meal. Cool weather vegetables provide so many nutritional benefits, so be encouraged to step out and purchase some from your local farmers or your local grocery store, and cook away.
Nutritional education is a key part of knowing and understanding what foods your body needs to be at the peak point of performance and good health. If you are struggling with food choices, or how to pick the correct diet for you, please give us a call to set up an appointment with Kare Health and Wellness. Our providers take time to analyze and assess your diet needs followed by our medical team which provides education and recommendations of how achieve your diet goals.
