Annette Sym
Annette Sym Contributed

Ordinary vegetables have extraordinary health benefits

SPRING means loads of great vegetables coming into season. 

We all know that vegetables are really healthy and good for us but did you know that some of the most ordinary vegetables have extraordinary benefits?

For example if you have been taking fluid tablets for some time you will need to add some potassium into your diet and the best way to do this is naturally with vegetables high in potassium such as beetroot, cauliflower, white onions,pumpkin and spinach.

Spinach really is the wonder food with loads of vitamin C, A, folate, some fibre, magnesium, calcium, iron and potassium.

If you have a farmers market nearby then I would recommend you visit them regularly.

I believe the vegetables sold at these types of markets seem to be fresher, more colourful and cheaper.

I would recommend that you buy what's in season as you not only get the vegetables at their peak but you also buy them cheaper as well.

>>More Easy Eating

Did you know…

  • Asparagus is a good source of folate, vitamin C, E and dietary fibre
  • Broccoli provides an excellent source of vitamin A, C and folate
  • Cabbage has loads of vitamin C and fibre
  • Cauliflower is an excellent source of vitamin C and fibre, some folate and potassium
  • Leeks which are in season right now provide vitamin C and A
  • The humble lettuce offers folate, vitamin C, A and fibre
  • Mushrooms boost our health with riboflavin, niacin, fibre and some B12
  • Pumpkin, a popular vegetable has vitamin A, C, folate and potassium
  • Tomatoes are a bonus with vitamin C, A, folate and fibre
  • and finally the good old zucchini which has vitamin C, folate and fibre.

Okay we know they are good for us but I have a couple of ways for you to add flavour and also make vegetables more interesting.

Chopping up some carrots, broccoli, onion and crushed garlic and cook them in a wok, add some spices or fresh herbs that you like such as Moroccan or Cajun seasoning and serve this as a side dish, much more interesting than boiled veg.

Or top your veggies with low fat white sauce then sprinkle light grated cheese over the top and place under the grill until browned. YUM!

The more vegetables you eat the healthier and less hungry you will feel so "veg up" and reap the benefits.

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagencies or visit Annette's website www.symplytoogood.com.au for more recipes, tips and to check out her new 'Symply Slim & Healthy Mentoring Program'.

 

Warm Lamb Salad with Roasted Vegetables
SERVES: 4, RECIPE FROM SYMPLY TOO GOOD TO BE TRUE BOOK 7

DRESSING

  • ½ cup Dijonnaise sandwich mayo (Praise®)
  • 1 teaspoon soy sauce 43% less salt
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon brown sugar
  • 1 teaspoon crushed garlic (in jar)

SALAD

  • ½ cup canned no-added-salt chickpeas (optional)
  • 2 cups new potatoes cut in quarters
  • 2 cups pumpkin diced
  • cooking spray
  • 500g lean lamb leg steaks
  • 1 teaspoon crushed garlic (in jar)
  • 3 cups iceberg lettuce
  • 3 cups baby spinach leaves
  • ½ cup low-fat sundried tomatoes cut in half
  • ⅓ cup shallots sliced
  • ½ cup fresh green beans cut in 2cm slices

Preheat oven 220ºC fan forced.

  • Step 1: Dressing: Combine all dressing ingredients and refrigerate until required.
  • Step 2: Salad: Drain and rinse chick peas then leave to one side.
  • Step 3: Microwave quartered potatoes in a little water on high for 4 minutes. Drain, then place potatoes and raw diced pumpkin onto a flat baking tray that has been coated with cooking spray. Spray tops of vegetables then bake 20-25 minutes or until vegetables have browned. Remove from oven and leave to one side.
  • Step 4: In a large non-stick frypan that has been coated with cooking spray, panfry lamb with garlic. Cook to your liking then remove onto a plate to rest while making salad.
  • Step 5: Cut lettuce into large chunks then place lettuce and spinach leaves into a large mixing bowl.
  • Step 6: Add sundried tomatoes, shallots, beans and chickpeas.
  • Step 7: Pour dressing over salad, then gently mix together using your hands until well-coated.
  • Step 8: Fold in roasted potato and pumpkin pieces then transfer salad onto a large flat serving plate.
  • Step 9: Cut lamb on an angle into strips and place lamb strips on top of salad.

Variations: Replace lamb with 500g lean rump steak, 500g skinless chicken breast or 500g firm tofu sliced, or replace new potatoes with diced orange sweet potatoes.

No need to microwave, instead place in oven with pumpkin, as per instructions above.

Not suitable to be frozen.

DIETITIAN'S TIP: With the added chickpeas and all the other vegetables, the fibre content is 5g. To help prevent colon cancer, 30g daily is recommended.
 

NUTRITIONAL INFORMATION

PER SERVE

LAMB

RUMP

CHICKEN

TOFU

FAT   TOTAL

4.4g

4.9g

4.5g

7.6g

         SATURATED

1.5g

1.6g

1.0g

0.3g

FIBRE

5.0g

5.0g

5.0g

5.0g

PROTEIN

35.8g

36.5g

35.5g

17.3g

CARBS

29.0g

29.0g

29.0g

33.0g

SUGAR

9.7g

9.7g

9.7g

10.7g

SODIUM

486mg

468mg

474mg

412mg

KILOJOULES

1121 (cals 267)

1153 (cals 275)

1121 (cals 268)

890 (cals 213)

GI RATING

LOW

LOW

LOW

LOW


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