Eat Your Vegetables – Mama Said.
Some vegetables, flavors intensify as the plant matures, which is why the so-called baby versions have wider taste appeal with just as many health benefits. Experiment with baby artichokes, turnips, squashes, and carrots (the ones sold in bunches, with greens still attached not those sold in plastic bags, which are simply regular carrots, trimmed down.
You can find the babies at larger supermarkets, specialty grocers, and farmers’ markets such as younger brussels sprouts, can even be bought frozen. Not only do many people find baby vegetables more flavorful and less bitter, but they prefer the texture, too. Younger vegetables are more tender and require less cooking, so says Barbara Klein, PhD, professor of foods and nutrition at the University of Illinois.
Oil them up judiciously using fats especially heart healthy ones like olive oil can go far in helping you love your veggies. When fat binds with seasonings and spices, it can transform vegetables from a duty diet item to something downright yummy. The link between vegetable avoidance and certain cancers is strong enough to justify the extra calories.
Raw veggies probably aren’t the first thing you crave when a snack attack strikes, but you’ll be much more tempted to eat them when they’re dunked in hummus, low fat dip, or your favorite salad dressing. Try munching at work, in front of the TV or when surfing the internet. Snacking on veggies away from the dinner table makes eating them feel like less of a health chore.
The poor lonely onion family, which includes leeks, shallots, and garlic, is rich in compounds suspected to fight cancer, says nutritionist Valerie Green, MPH. But for onion haters, the sharp flavors and strong smells can be almost nauseating. Try slow roasting onions, which brings out the sweetness and cuts the sharpness. Brush leeks or sliced onions with a little olive oil,(or ‘real’ butter) wrap in foil packets, and toss on the grill to mild down take the sting.
Tomato’s little secret is making sure you buy those that are vine ripened which eliminates almost all the bitter flavors, says Autar Mattoo, PhD, a molecular biologist with the USDA.
Over mature eggplants are bitter, but the size of this fiber and potassium packed vegetable isn’t your best clue. If your thumb leaves an indent that doesn’t bounce back, the eggplant will be spongy, tough, and bad tasting, even if it’s a little one. To further improve taste, check out its “belly button” at the blossom end, eggplants have either an oval or round dimple. Buy only the ovals.
To reduce eggplant’s bitter tendencies even more, after you slice it, sprinkle it with salt, then wait about half hour, rinse, and proceed with your recipe. Salt draws out water, which contains the bitter tasting compounds.
Eggplants are worth the trouble. The insides of these veggies are high in cancer fighting polyphenols the same chemicals that make apples so good for you.
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