properties, varieties and how to cook them

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The consumption of green vegetables and greens is a guarantee of health. Its color is due to chlorophyll, a compound that provides benefits. Take them every day.

Variety of vegetables and greens

Photo credit: Getty Images

Photo credit: Getty Images

They are living foods, which have collected the energy of the sun and the earth. In their color are the vitamins they provide.

  • Asparagus. It acts as a diuretic due to its high potassium and asparagine content. Rich in fiber, minerals and vitamins, they have laxative properties,
    diuretics, antioxidants. Ideal for scrambled eggs, stews, quiches and salads. Consume it in a few days, as they deteriorate and harden quickly. (Recipe: Asparagus tart with phyllo dough).

  • avocado Fruits and vegetables at the same time keep the heart healthy thanks to its oleic acid content. This fresh fruit is packed with healthy monounsaturated fats, just like that of olive oil. In addition to being raw, it is perfect for sweet desserts and savory dishes. Helps control bad “cholesterol”. Replace it with butter on toast. (7 Fun Facts You Should Know About Avocados).

  • artichokes. With a sweet and bitter taste, it contains substances, such as cynarin, which help protect the liver. They are delicious battered, candied and baked, with garlic, salt or lemon. Prepare them with different fillings. Purifying, it is, among other things, ideal for preventing and treating conditions such as high cholesterol or hypertension. It is delicious cooked with a splash of oil and lemon, breaded … (Recipe: Artichokes with rice).

  • Garlic or tender garlic. They improve blood circulation and have antibiotic properties. It is used in stews and salty fried foods.

  • Basil. Aromatic herb, popular in Italian cuisine: in pasta, pizza and with ricotta. It is also delicious in potato tortillas, meat soups, fillings … (Did you know that basil helps reduce stress).

  • Peppers. Roasted, fried, stuffed or raw in salads, it is a vegetable rich in vitamin C, as 100g gives nearly the optimal total of 60mg per day. Excellent source of micronutrients and fibers. Green, red or yellow, it is a great all-rounder in the kitchen: roasted, raw in salads or preserved as a side dish … (Ideas: 15 tasty and colorful pepper-based recipes).

  • Cucumber. Antioxidant and anti-inflammatory properties; Helps improve stomach pH and fight reflux. It is purifying and diuretic, due to its high potassium content. Its freshness is ideal to be consumed in salads, cold soups, creams, sauces. It also supports cooking. (Recipe: Cucumber Smoothie).

  • Cabbage. Rich in fiber, it regulates intestinal transit and gives good flavor to broths. It can be eaten fermented, like sauerkraut, or raw (Recipe: Pasta di Cabolo).

  • Broccoli. It protects against cancer and is very rich in vitamin C: a 200 g serving covers the daily requirement of an adult; Plus, it has very few calories. It is delicious steamed, in salads with turmeric and peppers vinaigrette (be careful not to overdo the heat so as not to eliminate the properties of the nutrients). (Recipe: Baked Broccoli Croquettes).

  • Brussels sprouts. Rich in fiber, they help purify the body and oxygenate it better. They are delicious steamed, stewed, baked in foil or even sautéed. (Recipe: Brussels sprout tart).

  • Lettuce. It is alkalizing, mineralizing and rich in beta-carotene, which helps prevent the onset of cancer. Use it in soups, vegetable creams and tortillas.

  • spring onions. With a sweet and delicate flavor, it is rich in vitamin C and mineral salts (iodine, iron, potassium …). They are good golden grilled with a few drops of oil.

  • beets and spinach. Reserve them for tortillas, creams and fillings – if you combine them, their flavors are balanced. Take advantage of the white and fleshy leaves of the chard to make them in batter, alone or stuffed.

INFORMATION. Cooking them with plenty of water and starting cooking with the uncovered pot minimizes the loss of chlorophyll they contain, which determines their brilliant color.

Photo credit: Getty Images

Photo credit: Getty Images

INFORMATION. If you want to improve your diet, include a plate of green leafy vegetables every day. It can be for lunch, dinner or between meals, even in the form of a smoothie.

HOW TO WASH THE VEGETABLES PROPERLY

  • Leafy vegetables. Lettuce leaves and other vegetables should be washed individually, discarding the external ones if they are ugly. Eliminating excess moisture is essential, so you have to dry them very well with kitchen paper or a specific centrifuge.

  • Vegetables with a firm consistency. Their cleaning is guaranteed by washing under cold running water. If necessary, the “creases” can be gently scrubbed with a brush. And finally, dry.

  • the cabbage For varieties like broccoli and cauliflower, or brittle vegetables, it’s best to soak them in water for a couple of minutes. Then, just rinse them well with a jet of water, directly under the tap, and finally dry them.

LETTUCE: THE QUEENS OF SALADS

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Photo credit: Getty Images

DID YOU KNOW … Chlorophyll activates the cellular mechanism, detoxifies the body and purifies the blood.

To eat raw. All varieties of lettuce: romaine, trocadero, iceberg … as well as its varieties: escarole, lamb’s lettuce, watercress, rocket … are delicious as it is. Take note of these recipes from Carlos Arguiñano.

endive with pineapple and avocado:

  1. Wash the escarole, dry it and chop it.

  2. Peel and dice the pineapple.

  3. Do the same with the avocado, cut it into wedges and add it.

  4. Add the chopped hazelnuts. Season with oil, vinegar and salt.

Canons with fresh cheese and beetroot:

  1. Wash the cannons and dry them.

  2. Cut the beets and cheese and spread them on top.

  3. Season with salt and pepper and season with olive oil and vinegar; serves.

Don’t miss out on these delicious and fresh gourmet salads.

A garden on the terrace

Photo credit: Getty Images

Photo credit: Getty Images

Can you imagine being able to eat directly what you produce at your home? If you want to try, the easiest green leafy vegetables to grow are peppers, spinach, broccoli, basil, cucumber …