1. Boiled Potato:
A Good Source of Energy and Vitamins
The boiled potato is one of the most popular foods among children and adults alike because it provides energy, vitamins, minerals, fiber and other nutrients. However, if you are looking for a quick source of nutrition or just want something to eat on the go then you might consider eating some fresh vegetables instead.
A boiled potato contains all the essential vitamins and minerals needed for good health. They include thiamin (vitamin B1), riboflavin (B2) and niacin (B3). It also provides a small amount of iron, magnesium, potassium, phosphorus and copper.
Boiled potatoes contain no fat or cholesterol. They are low in calories but high in carbohydrates such as glucose and fructose which provide energy for your body. Boiled potatoes are also very rich in dietary fiber which helps lower blood sugar levels.
Although they are not considered a complete protein, they do contain all the amino acids necessary for building proteins. One cup of cooked white potatoes contains only about 7 percent water while whole raw potatoes have a higher moisture content of about 10 percent. Because of their high water content, boiled potatoes tend to be slightly sweeter than raw ones.
How Do You Cook a Boiled Potato?
Boiled potatoes are easy to make. All you need is one large potato. First, wash the potato with warm water and scrub it gently using a vegetable brush. Do not peel the skin as the nutrients are mostly found just under the skin.
Once you have washed the potatoes, place them in a saucepan and fill it with enough tap water so that the potatoes are covered by at least one or two inches of water. Set the saucepan on high heat and once the water starts to boil, add about one tablespoon of salt (optional) then reduce the heat to low and let them simmer for at least 20 minutes.
While the potatoes are cooking, check their water level from time to time and add more tap water if necessary. Once they are cooked, drain the water then peel off their skin and you have cooked potatoes that are soft enough to eat.
A Good Source of Vitamin C, Folate and Fiber
Broccoli is a green vegetable belonging to the cabbage family and it has been enjoyed as a healthy food for over 2,000 years. Native to southern Europe, it is rich in essential vitamins and minerals that your body needs on a daily basis.
It is rich in vitamins A, C, and K. In addition, it contains antioxidants such as lutein and zeaxanthin that promote eye health. Broccoli consumption can also lower the risk of developing certain types of cancer.
One cup of raw broccoli contains 29 calories while 100g has 20 calories. It provides you with 7% of your daily vitamin C requirements and 6% of your daily fiber needs. It is also a good source of vitamins B1, B2, B3, B5, and B9 (folate), as well as vitamin A, calcium, magnesium, and potassium.
How do you Cook Broccoli?
To prepare it for cooking, cut off the florets from the thick stems and discard the latter. Place the florets in a bowl of warm water with a small amount of dish detergent then rinse thoroughly with clean water. Drain thoroughly then place in a microwave-safe bowl and cook on high for about 2 minutes.
You can eat it plain, or you may add a small amount of olive oil, salt, and pepper to taste. Another way is to steam cook it for about 5 minutes or until it turns soft. You can eat it as usual, but only as a side dish since a cup of cooked broccoli only contains about 29 calories.
You can also cook it in a saucepan using the same method as with potatoes. Cook the broccoli for about 10 minutes, then drain and eat as usual.
It is an excellent addition to pizza, providing you with a healthy dose of fiber and nutrients that will keep your hunger at bay for a long time.
Add some vegetables such as peppers, mushrooms, or onions to make it even more nutritious.
High in Vitamin A
Carrots are crunchy, sweet vegetables that come in a variety of colors such as orange, purple, and yellow. Native to Afghanistan, these edible roots are 92% water and rich in vitamins and minerals. They have been enjoyed by humans since the Middle Ages where they were widely cultivated in Europe as a staple food crop.
One cup of chopped carrots contains about 50 calories and provides you with just over half the amount of your daily vitamin A needs.
Vitamin A is an essential fat-soluble vitamin necessary for maintaining healthy skin and vision, and also supports the immune system.
You can cook the carrots in a microwave for about 2 minutes or until they turn soft. You can also boil them for about 8 minutes or until a fork can easily pierce the vegetable.
You can eat them boiled or mashed as a side dish, or even add a small amount of butter and honey to taste.
You can also cut them into sticks and fry them with some salt, pepper, and garlic for a delicious snack.
High in Antioxidants
Cauliflowers are white-colored vegetables that resemble the flower of the same name. Native to Italy, these members of the cabbage family are a good source of important vitamins and minerals.
One cup of chopped cauliflower contains about 34 calories and provides you with over 20% of your daily vitamin C and vitamin K needs.
It is also an excellent source of vitamin B6, and a very good source of dietary fiber, folate, potassium, phosphorus, and manganese.
You can eat it as it is for a snack or boiled as a side dish. You can also make delicious sauces and dips using this vegetable such as mashed ‘cauliflower mashed potatoes’.
Another idea is to add some extra flavor by lightly frying them with some curry powder and salt.
Good for Kidney and Bladder Health
Asparagus is a spring vegetable that has been grown in American gardens since 1780. It is the green shoots of a species of perennial flowering plant belonging to the genus Asparagus, which grows up to 15 centimeters tall.
It contains about 30 calories per 6-inch stalk and is rich in vitamins, minerals, and dietary fiber.
It is an excellent source of vitamin K, and a very good source of vitamin A, vitamin C, vitamin E, vitamin B5, folate, pantothenic acid, minerals like manganese and copper.
This vegetable is also high in antioxidants such as glutathione that may help reduce the risk of some types of cancer.
It has been found to be effective for improving kidney function and reducing kidney stones.
Sources & references used in this article:
Microbiological hazards and emerging food-safety issues associated with seafoods by K Gunnars – 2017
Lose Your Final 15: Dr. Ro’s Plan to Eat 15 Servings A Day & Lose 15 Pounds at a Time by ES Garrett, ML Jahncke… – Journal of food …, 1997 – meridian.allenpress.com
The Last 15: A Weight Loss Breakthrough by RM Brock – 2016 – books.google.com
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Survival: Black/White: Pergamon General Psychology Series, Volume 15 by WJ Stadelman – Poultry Science, 1999 – Elsevier