Gillian is a keen advocate of vegetables, which she calls ‘nutritional superstars’. They are indeed powerful adjuncts to health – and their immune-boosting antioxidants, vitamins, minerals and phytochemicals not only help you look and feel good, but also offer protection against many disorders and reduce the risk of diabetes, heart disease and some cancers. The question is, are you getting enough?
A is for Alfalfa Sprouts
Rich in: immunity-boosters, protein, enzymes, fibre and super antioxidants.
Great for: eating raw or in sandwiches, sprinkling over salads or adding to hot dishes just before serving.
B is for Broccoli
Rich in: vitamin C and soluble fibre.
Great for: eating boiled or steamed with a main dinner, or using raw with dips or in salads.
C is for Carrot
Rich in: vitamin A (betacarotene), dietary fibre, antioxidants and essential minerals.
Great for: giving texture and colour in salads or adding to soups and stews.
D is for Dandelion Greens
Rich in: vitamin C, iron, calcium, potassium and vitamin A.
Great for: adding to salads.
E is for Eggplant (otherwise known as aubergine)
Rich in: vitamin C and potassium.
Great for: serving in a casserole, such as the Greek dish moussaka. It can also be roasted in its skin until charred, the pulp removed and blended with other ingredients. Alternatively, it can be stuffed with meat, rice and other vegetables, then baked.
F is for Fennel
Rich in: fibre and niacin (vitamin B3), calcium, iron, copper, potassium
and manganese.
Great for: using raw in salads as well as in coleslaw. Or, roast the fennel and add it to a vegetarian medley dish.
G is for Garlic
Rich in: vitamin C, vitamin B6, manganese and selenium.
Great for: using as a seasoning or condiment, in many Italian dishes or pairing up with tomato and onion in savoury dishes. Alternatively, coat heads of garlic with olive oil and simply roast.
H is for Haricot Bean
Rich in: protein, iron, B vitamins and dietary fibre. Haricot beans support kidney-adrenal function, metabolism and regulation of blood sugar levels.
Great for: scattering over salads, adding to root vegetable stews or using in slow-cooked casseroles, especially pork recipes.
I is for Iceberg Lettuce
Rich in: fibre, though it has less nutrients than darker salad leaves.
Great for: eating raw in salads, sandwiches and taco dishes.
J is for Jerusalem Artichoke
Rich in: iron, protein and vitamin C.
Great for: serving raw in salads, or steamed, stir-fried, sautéed, braised or roasted, and served as a side dish. Often used as an ingredient in soups.
K is for Kale
Rich in: vitamin C, magnesium, iron, folic acid and chlorophyll, and reasonably high in calcium. This super veg is one of Gillian’s faves!
Great for: snacking on or for providing an intense addition to salads, soups and stews.
L is for Leek
Rich in: manganese, vitamin B6, vitamin C, folate and iron.
Great for: using raw in salads, or simmered in soup recipes.
N is for Neep (otherwise known as swede)
Rich in: vitamin C and fibre, and reasonably high in folate and potassium.
Great for: everything! Swede can be served in just the same ways as potatoes. It can be added to soups, stews and casseroles, and even made into fritters and pancakes.
M is for Mangetout
Rich in: vitamins A, C and K, and a good source of fibre.
Great for: tossing in salads, steaming or stir-frying. It can also be eaten raw with dips.
O is for Onion
Rich in: fibre (mature, dry onions), and vitamin A (green onions).
Great for: its versatility! Can be used for making gravy and sauces, adding to stir-fries, making stuffing or as a pizza topping.
P is for Pepper
Rich in: vitamins A and C, as well as potassium.
Great for: using in stir-fries or eating raw in salads. Try stuffing a pepper with rice and grilling it, or roast in the oven and serve as
a side dish.
R is for Rocket
Rich in: vitamin C and iron.
Great for: adding to green salads or pasta dishes, or using as a garnish. It’s really tasty mixed with Mediterranean ingredients such as Parmesan cheese and pine nuts.
S is for Spinach
Rich in: iron, vitamins A,
C, E and K, magnesium and several vital antioxidants. It is high in nutrients, especially when eaten fresh, steamed or quickly boiled.
Great for: adding raw to salads, or serving steamed or boiled.
T is for Turnip
Rich in: vitamin C, phosphorus and fibre.
Great for: roasting alongside meat or poultry, or boiled or steamed. Baby turnips can be used whole and they’re also good grated raw in salads.
U is for Upland Cress
Rich in: magnesium, iron, calcium and folic acid.
Great for: adding to sandwiches and salads.
W is for Water Chestnuts
Rich in: fibre and vitamin B.
Great for: adding to stir-fries, salads and soups.
Y is for Yam
Rich in: vitamin C and B6, dietary fibre, potassium and manganese.
Great for: serving baked, boiled or made into mash.
Z is for Zucchini
Rich in: vitamin C and folate.
Great for: eating raw with a drizzle of olive oil, or baked.
Did you know...?
Red and yellow peppers have four times as much vitamin C as oranges.Avocados provide heart-healthy vitamin E, folic acid and potassium. They are high in fat, but most of this is the healthy unsaturated type.
Eating at least five portions of a variety of fruit and vegetables a day could reduce the risk of deaths from cancer by up to 20%.
Cabbages are made up of 90% water so they are extra low in calories.
Tomatoes are a type of berry. In the 16th century they were called ‘love apples’.
All women of childbearing age are advised to increase their intake of foods rich in folate, such as broccoli and savoy cabbage, as this nutrient is important in foetal development.
All types of fruit and vegetables, whether fresh, frozen, dried, juiced or canned, will count towards the recommended five servings a day.
Shop smartly
Buy FRESH vegetables when they’re in season. You’ll find they are cheaper, higher in nutrients and more likely to be locally produced, so you can live in a more eco-friendly way.Buy out-of-season produce FROZEN, which will ensure you not only eat a good selection of fruit and vegetables, but also gain all the necessary nutritional benefits.
But remember – freezing vegetables for longer than recommended will decrease their quality. Most vegetables will maintain their goodness for 12 to 24 months.
Gillian Says...
‘Cabbage or sauerkraut are fabulous for the liver and for keeping the gut in good order. Broccoli is a good veggie source of calcium and I also recommend eating sprouts, such as alfalfa sprouts, chickpea sprouts, clover sprouts, sunflower seed sprouts – they can be added to all meals providing a powerhouse of nutrients.’
