Part 3: Tomatoes, Cruciferous Veggies, Legumes, Avocado, Asparagus, Artichoke
Bases on the book "Eating on the Wild Side" by Jo Robinson
Finishing out our veggies list, their recommended varieties and produce tips, I present to you tomatoes, cruciferous veggies, legumes, artichokes, asparagus, and avocados.
Recommended Tomatoes:
Cherry
Grape
Currant
Tips:
Deep red tomatoes have more lycopene and overall antioxidant activity than yellow, gold, or green tomatoes
The smaller the tomato the more lycopene and sugar it has
On the vine are not field ripened tomatoes
Processed tomato products can be more flavorful and nutritious than fresh tomatoes….the heat process increases the absorption of lycopene
Store fresh tomatoes at room temp to preserve flavor
Cooking tomatoes converts lycopene into a form that is easier to absorb
Use everything but the stem of the tomato for maximum benefit
Recommended Cruciferous veggies:
Green and purple broccoli
Red cabbage and savoy cabbage
White and colorful cauliflower
All varieties of kale
Tips:
Once harvested, broccoli loses its sugar and nutrients very rapidly, eat this within a day or two
Shop for brussel sprouts in season
Cut cabbage and steam it briefly to reduce odor and increase nutritional value
White cauliflower has more cancer fighting compounds, but the colorful varieties have more antioxidants…make sure there are no spots or mold growth before buying and steam it rather than boil it
Kale is the most bitter and beneficial of the cruciferous veggies and better raw
Recommended Legumes:
Pod peas
Dried peas
Fresh or frozen edamame
Lentils
Common dried beans like black, red, kidney, and pinto in that order (the most nutritious is canned)
Tips:
Choose pod peas over shelled garden peas for more fiber and nutrients
Frozen is not as nutritious as fresh
Dried peas and beans are very high in phytonutrients
Steam or pressure cook dried beans to retain their antioxidant level, canned are even higher
There are ways to help with digestibility…choose varieties low in oligosaccharides like lentils and pinto beans, and discard the soaking liquid before cooking them
Recommended Artichokes, Asparagus, Avocados:
Green globe and purple artichokes
All green and purple varieties of asparagus
Tips:
Artichokes are high in antioxidants and fiber...get the freshest ones you can find or get them jarred
Asparagus does not keep well, again, get the freshest you can find and consume or cook within a few days, look for short, straight spears with tightly closed tips
Avocados contain soluble fiber and amazing fats..hass avocados are the most common and most nutritious….you can ripen firm avocados in a paper bag with a banana to speed up the process
