Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 3 – Cabbages, Carrots, Cauliflowers (Purple), Celeries, Collard Greens – What is? Nutrition, Health Benefits, Recipes, How to Eat Best; Videos and Images/Photos/Pictures

A photo of assorted vegetables arrangement including cucumber, cabbage, celeries. Photo credit: Freepik 

Best Healthy Foods – Vegetables Healthy Living and Wellness Lifestyles | Nutrition | Recipes | Benefits | Cabbages | Carrots | Cauliflowers | Celeries | Collard Greens

10 Colourful Healthy Foods Drawings to Enhance Your Healthy Eating Habits

1. Cabbages:

What is Cabbage?

Cabbages, botanical named Brassica oleracea var. capitata, Brassicaceae family, are round, compact heads of leaves with smooth or crinkled textures, mildly sweet, crunchy, and sometimes peppery and they range in color from green to purple. They belong to the cruciferous vegetable family, have origins in the Mediterranean region and are cultivated globally, with major production in China, India, Russia, and European countries.

Nutritional Value/Nutrients:

• High in vitamin K and C.
• Good source of fiber, folate, and antioxidants.

Nutritional Facts/Nutrition per serving (one cup, shredded):

• Calories: 22
• Carbohydrates: 5g
• Sugars: 2.5g
• Fiber: 2.2g
• Proteins: 1.3g
• Fats: 0.1g
• Vitamins (%DV): Vitamin K (85%), Vitamin C (54%), Folate (10%).
• Minerals (%DV): Manganese (7%), Potassium (6%), Calcium (4%)

Health Benefits:

• Supports bone health and blood clotting due to high vitamin K.
• Antioxidants may help protect against certain cancers.
• Fiber aids in digestion and promotes a feeling of fullness.

3 Healthy Recipes:

1. Cabbage Stir-Fry: Sauté shredded cabbage with garlic, ginger, and soy sauce for a quick and flavorful side dish.
2. Cabbage and Apple Slaw: Mix shredded cabbage with sliced apples, raisins, and a yogurt-based dressing for a refreshing coleslaw.
3. Stuffed Cabbage Rolls: Fill cabbage leaves with a mixture of lean ground turkey, brown rice, and herbs, then bake in tomato sauce until cooked through.

How to Eat Best:

Enjoy cabbage in salads, stir-fries, soups, or as a crunchy side dish.

Healthy Foods – Vegetables Photos: 1. photo of a freshly harvested cabbage (green). Photo by Dan Cristian Pădureț on Unsplash

2. Carrots:

What is Carrot?

Carrots, botanically named Daucus carota subsp and of sativus, Apiaceae family, are root vegetables with a tapered, orange taproot. They come in various colors, including purple, red, yellow, and white. Daucus carota, are believed to have originated in Central Asia and are cultivated in various regions, with significant production in China, Russia, the United States, and Europe.

Nutritional Value/Nutrients:

• High in beta-carotene (provitamin A).
• Good source of vitamin K, fiber, and potassium.

Nutritional Facts/Nutrition per serving (one medium-sized carrot):

• Calories: 25
• Carbohydrates: 6g
• Sugars: 3g
• Fiber: 2g
• Proteins: 0.6g
• Fats: 0.1g
• Vitamins (%DV): Vitamin A (204%), Vitamin K (6%), Vitamin C (7%).
• Minerals (%DV): Potassium (7%), Calcium (2%), Iron (1%)

Health Benefits:

• Beta-carotene promotes eye health and supports the immune system.
• Antioxidants may help reduce inflammation and protect against chronic diseases.
• Fiber aids in digestion and promotes a healthy gut.

3 Healthy Recipes:

1. Carrot Ginger Soup: Blend cooked carrots with ginger, garlic, and vegetable broth for a comforting and nutritious soup.
2. Roasted Carrot Salad: Roast carrot sticks with olive oil and spices, then toss with arugula, feta cheese, and balsamic vinaigrette.
3. Carrot and Chickpea Stir-Fry: Sauté sliced carrots with chickpeas, broccoli, and a sesame-soy sauce for a quick and protein-packed stir-fry.

How to Eat Best

Enjoy carrots raw as a snack, in salads, or as a colorful addition to various dishes. Cooked carrots can be roasted, steamed, or included in soups and stews.

Healthy Foods – Vegetables Photos: 2. A photo of freshly harvested orange carrots in a wooden brown crate. Photo by David Holifield on Unsplash

3. Cauliflowers (Purple):

What is Cauliflower?

Cauliflowers are mild, slightly sweet, and nutty vegetables. Botanically names Brassica oleracea var. botrytis, Brassicaceae family, cauliflower (purple) is a variety of cauliflower with vibrant purple florets. It belongs to the cruciferous vegetable family. It has its origins in the Mediterranean region. Cauliflowers, including purple varieties, are grown globally. Major producers include China, India, the United States, and European countries.

Nutritional Value/Nutrients:

• High in antioxidants, including anthocyanins.
• Good source of vitamin C, fiber, and folate.

Nutritional Facts/Nutrition per serving (one cup, chopped):

• Calories: 27
• Carbohydrates: 5g
• Sugars: 2g
• Fiber: 2.5g
• Proteins: 2g
• Fats: 0.3g
• Vitamins (%DV): Vitamin C (69%), Folate (14%), Vitamin K (11%).
• Minerals (%DV): Potassium (9%), Manganese (8%), Phosphorus (5%)

Health Benefits:

• Anthocyanins may have anti-inflammatory and cardiovascular benefits.
• High in fiber, which supports digestive health and weight management.
• Provides a range of vitamins and minerals for overall well-being.

3 Healthy Recipes:

1. Purple Cauliflower Mash: Steam purple cauliflower and mash it with garlic, olive oil, and a touch of Parmesan for a colorful twist on mashed cauliflower.
2. Roasted Purple Cauliflower: Toss cauliflower florets with olive oil, cumin, and paprika, then roast until golden brown.
3. Purple Cauliflower Salad: Combine blanched purple cauliflower with quinoa, cherry tomatoes, and a lemon-tahini dressing for a vibrant and nutritious salad.

How to Eat Best:

Enjoy purple cauliflower roasted, steamed, or raw in salads for a visually appealing and nutritious addition to your meals.

Healthy Foods – Vegetables Photos: 3. A photo of fresh purple cauliflowers. Image by georilla from Pixabay

4. Celeries:

What is Celery?

Celery is a green, crunchy stalk with leaves and has a mild, slightly peppery flavor and has crisp, mildly sweet, and slightly bitter taste. Botanically named Apium graveolens of Apiaceae family. Celery, Apium graveolens, has its origins in the Mediterranean region and is cultivated in many countries, with significant production in China, the United States, India, and France. It belongs to the parsley family.

Nutritional Value/Nutrients:

• Low in calories and a good source of dietary fiber.
• Contains vitamin K, vitamin C, and folate.

Nutritional Facts/Nutrition per serving (one medium-sized stalk):

• Calories: 6
• Carbohydrates: 1.2g
• Sugars: 0.6g
• Fiber: 0.6g
• Proteins: 0.3g
• Fats: 0.1g
• Vitamins (%DV): Vitamin K (18%), Vitamin C (3%), Folate (2%).
• Minerals (%DV): Potassium (3%), Calcium (2%), Magnesium (1%)

Health Benefits:

• Low in calories, making it a healthy snack for weight management.
• Provides dietary fiber, promoting digestive health and regular bowel movements.
• Contains antioxidants that may have anti-inflammatory properties.

3 Healthy Recipes:

1. Celery and Peanut Butter Snack: Spread natural peanut butter on celery sticks for a satisfying and nutritious snack.
2. Celery and Apple Salad: Combine sliced celery with diced apples, walnuts, and a yogurt dressing for a refreshing salad.
3. Creamy Celery Soup: Blend cooked celery with onions, garlic, vegetable broth, and a touch of cream for a velvety soup.

How to Eat Best:

Enjoy celery sticks with dips, add to salads, soups, or enjoy as a low-calorie snack with nut butter.

Healthy Foods – Vegetables Pictures: 4. A picture of a green celery. Image by ptanpm from Pixabay

5. Collard Greens:

What is Collard Green?

Collard greens are large, dark green leaves with a slightly bitter taste. They belong to the cruciferous vegetable family and tastes mildly bitter, earthy, and hearty. Botanically named Brassica oleracea var. viridis of Brassicaceae family. Collard greens, Brassica oleracea, are believed to have originated in the eastern Mediterranean region and are widely grown in various regions, with major production in the United States, Brazil, Nigeria, and Portugal.

Nutritional Value/Nutrients:

• High in vitamins A, C, and K.
• Good source of fiber, folate, and calcium.

Nutritional Facts/Nutrition per serving (one cup, cooked):

• Calories: 63
• Carbohydrates: 11g
• Sugars: 0.5g
• Fiber: 7.6g
• Proteins: 4g
• Fats: 0.7g
• Vitamins (%DV): Vitamin A (59%), Vitamin K (630%), Vitamin C (21%).
• Minerals (%DV): Calcium (27%), Iron (9%), Potassium (15%)

Health Benefits:

• Supports bone health and blood clotting due to high vitamin K.
• Rich in antioxidants that may help reduce inflammation.
• Fiber promotes digestive health and helps regulate blood sugar levels.

3 Healthy Recipes:

1. Sautéed Collard Greens: Sauté collard greens with garlic, onions, and a splash of balsamic vinegar for a flavorful side dish.
2. Collard Green Wraps: Use collard leaves as wraps, filled with hummus, shredded carrots, and avocado.
3. Collard Green and White Bean Soup: Combine collard greens with white beans, tomatoes, and vegetable broth for a hearty and nutritious soup.

How to Eat Best:

Enjoy collard greens sautéed, steamed, or used as wraps for a nutritious and versatile addition to your meals.

Healthy Foods – Vegetables Pictures: 5. A picture of collard greens. Image by WikimediaImages from Pixabay

Best Healthy Foods – Vegetables to Eat Everyday Videos and Photos: 1, 2 and 3

Healthy Foods – Vegetables Photos: 7. A photo of assorted arrangement of healthy green vegetables. Photo credit: Freepik. 

”Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 3 – Cabbages, Carrots, Cauliflowers (Purple), Celeries, Collard Greens – What is? Nutrition, Health Benefits, Recipes, How to Eat Best; Videos and Images/Photos/Pictures”