We all know that having fresh vegetables is essential for our well being. They benefit us immensely because of their nutrition value as well as the dietary fiber content. Vegetables are full of minerals, antioxidants, Vitamins and other useful compounds. The major problem we face when trying to consume more veggies is the preparation. It is cumbersome and time consuming to prepare vegetables.
Many people can eat raw vegetables which is the ideal way to eat them. But my problem is I do not like to eat vegetables in raw form. I find many of them too hard to chew. For example Broccoli is sometime difficult to eat raw. I suspect most of you will also agree that eating raw vegetables is not the most pleasant experience unless it is carrots or cucumber.
How to Eat More Vegetables Without Cooking Too Much
The solution to eat more vegetables for me is to steam them. Steaming the vegetables makes them mushy and soft. At the same time they also retain most of their nutrients intact. Steaming also kills many microbes which may be present in the veggies. Hence you also reduce the risk of falling sick. The other day I prepared a steamed vegetables mix and also added boiled eggs. This is how it looked.
This combination contains the following vegetables – Carrots, french beans, corns, peas, broccoli, cauliflower florets. On top of these I added two tablespoons of Ghee, black pepper powder and some salt.
To cook the vegetables first wash the vegetables. Then take a rice cooker and add some water. Put the vegetables in the rice cooker steamer and put it on the rice cooker. Let the vegetables steam till the carrots are mushy and soft. Once the carrots are soft take out the vegetables and mash them. Then add the ghee, black pepper and salt to taste.
I also added two boiled eggs. This was awesome combination of good and tasty food.
Health Benefits of the Ingredients
All the above ingredients are really good. They contain a healthy mix of protein, healthy fats and dietary fiber. If you eat this for you will not feel hungry and the cravings will be reduced for long time. Here is the synopsis of the benefits of the ingredients –
Green beans are an excellent source of vitamin K, Vitamin C, folate and vitamin B1 & B2. They are a very good source of manganese and dietary fiber. In addition, green beans are a good source of copper, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A (in the form of carotenoids), niacin, protein, omega-3 fatty acids, iron, vitamin B6 and vitamin E.
Carrots contains one of the most famous nutrients called beta-carotene in very good quantity. While they can be an outstanding source of this phytonutrient, carrots actually contain a fascinating combination of phytonutrients, including other carotenoids (especially alpha-carotene and lutein); hydroxycinnamic acids (including caffeic, coumaric, ferulic); anthocyanins (in the case of purple and red carrots); and polyacetylenes (especially falcarinol and falcarindiol). Carrots are an excellent source of vitamin A (in the form of carotenoids). In addition, they are a very good source of biotin, vitamin K, dietary fiber, molybdenum, potassium, vitamin B6 and vitamin C.
Broccoli is an excellent source of vitamin K, vitamin C, chromium and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.
Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein.
Ghee is a type of clarified butter. It’s more concentrated in fat than butter because its water and milk solids have been removed.
It has been used in Indian and Pakistani cultures for thousands of years. The term comes from the Sanskrit word meaning “sprinkled.”
Ghee is more concentrated than butter. Gram for gram, it provides slightly more butyric acid and other short-chain saturated fats. Test-tube and animal studies suggest that these fats may reduce inflammation, promote gut health and inhibit cancer growth.
If you are vegetarian or vegan you can ignore the eggs. I like eggs hence add them. Eggs contain protein and many nutrients and minerals in the yolk. They also enhance the taste.
Why I like the above Food
The above food is very close to pure food and it is easy to digest and great at keeping blood glucose levels under control. If you take these steamed salad for few weeks in lunch and dinner you are sure to reduce extra weight and will also be have more energy all through out the day. If you have liked this food then give it a shot and try it at your home tonight. I am sure you will like the taste and the get benefitted.