Hey guys, mother was right! Veggies are good for you and, if you’re not eating them you really need to get into the habit. Research has shown that eating vegetables, especially GREEN ones, gets down to the nitty-gritty- they increase testosterone (the male hormone) levels.
Why? The scientists found that magnesium is at the core of every chlorophyll molecule and that’s what makes green veggies green. Popeye the Sailor man was oh-so-right when he promoted eating spinach. Spinach is a super veggie that can be eaten any time and goes well with any meal. Bonus factor- one cup of spinach is only 5 calories per cup, is very filling, and has the roughage (fiber) the digestive system needs. Try using it in omelets, salads, wraps, and side dishes. Be creative with its use.
Focus on cruciferous vegetables
Ounce for ounce, cruciferous vegetables like broccoli, cauliflower, kale, cabbage, bok choy and Brussels sprouts have more fiber than other veggies. They’re also loaded with phytonutrients that you can’t get from grains, are very low in calories and extremely low on the glycemic scale, which is important if you’re cutting carbs or having insulin issues.
You want to eat these with the fibers as intact as possible, so raw is best. If you do need to cook them, steam them, or sauté just enough to tenderize them a bit but still leave them crisp. This leaves it up to your digestive system to do most of the work breaking down the fibers. That means slower absorption of the carbs and fats in your meal as well.
Because of the high fiber content in cruciferous vegetables, plus their generally high volume, you can eat a lot of these veggies for few calories and feel full and satisfied much longer.
Travel Tip and More
When travelling and eating in restaurants you typically find the vegetable servings are sometimes small – a few stalks of asparagus or a tablespoon or two of broccoli. Not only can you ask to replace the starch at your meal with veggies, you may ask for extra vegetables, too. It’s an excellent way to get more nutrition and feel satisfied without overdoing your calories.
You tough guys may want to tackle an “Alligator Pear” or avocado. They taste great, are easy to prepare, contain healthy fats, other nutrients, and fiber. You can use them in a gajillion ways- in wraps, sandwiches, salads, and, of course, avocados are the main ingredient in guacamole. Try dipping broccoli, carrot and celery sticks, zucchini slices, or cucumber spears into guacamole instead of chips and you’ve got a real powerhouse to snack on while watching your favorite sporting event on TV. Regardless of the outcome of the game or match, you’ll become the real winner. Hooray for the ‘home’ team- yay!
Authentic Guacamole Recipe
- 4 large Hass avocadoes or 1 large Florida avocado
- Juice of 2 large limes
- 1 medium white onion (diced)
- 1 large tomato, diced
- 3⁄4 cup loosely packed fresh cilantro, finely chopped
- ¼ tsp. Salt
- finely chopped fresh jalapeno (optional)
- Slice avocados in half. Discard the seed. Scoop out of shell with a spoon. Place in bowl.
- Add juice of one fresh lime immediately to prevent browning. Use a fork or potato masher and mash to desired consistency.
- Add chopped onions, tomato, and cilantro. Stir gently to mix ingredients.
- Add juice of second lime and then salt to taste. Stir just slightly, until incorporated.
- Add jalapeño to taste.
- Serve with your favorite tortilla chips for a dip, or use with your favorite Mexican dish.
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Check out the 90-DayGlycemic Index Cookbook for delicious, mouth-watering recipes that will have you enjoying the healthy way of eating. You’ll be glad you did!