Dino kale is absolutely amazing. Its best season is late Fall because the leaves are sweeter. Because of its rich, dark green color it is high in vitamins K & A and is a decent source of dietary fiber. Plus, it is just so tasty and nourishing. There are many simple and fast recipes out there. My favorite is sauteed with sweet yellow onions and a few dashes of low sodium soy sauce served over red or white quinoa. Delicious!!! You can always find dino kale at your local Whole Foods Grocer.
Not only is quinoa high in protein, but the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.
All types of beans, whether they are pinto, kidney, black, great northern, garbanzo or soy, they are loaded with nutrition and protective benefits. They are rich in protein, fiber, B-vitamins and several minerals. Because they contain so many disease-fighting phytochemicals, research has shown that beans may help protect against heart disease, cancer, infections and osteoporosis.
Leeks, a cousin of the onion family are root vegetables. Their flavor is onion-like but much milder. People who avoid leeks because they don’t like onions should try them — their flavor is mellow and not overpowering, and many onion-haters love leeks. Leeks are a great souce of fiber and may help lower chlolesterol. They also pack important vitamins and minerals that included potassium. If you want an avenue to increase your potassium intake as well as add a ton of flavor to your food, try out some leeks.
The winter squash group consists of pumpkin, butternut, acorn and spaghetti. Because this vegetable group is so rich in color they provide an excellent source of carotenes. A diet that is rich with carotenes help protect against cancer, type 2 diabetes and heart disease.
Summer squash, due to its high water content, is less nutrient dense as its winter partners. But, they do help with dehydration and carry their fair share of vitamin C, potassium and carotenes.