I'm a huge fan of throwing together random vegetables for a meal. Of course, it helps that I'm a vegetarian. I like to take pics of what I cook so I can share with others. I'm not a chef, I just like to cook healthy meals for myself.
Today I decided to sautee minced garlic in olive oil, then added kale. I set it aside and sauteed baby carrots, squash zucchini, and tofu then mixed it all together. There are so many health benefits to this combination. It's filling, satisfying and very energizing
Here are just some of the benefits of the ingredients:
Kale is rich in ß-carotene, lutein and zea-xanthin, vitamin A, vitamin-K; vitamin B-6 (pyridoxine), thiamin, pantothenic acid and essential minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.
Carrots are rich in anti-oxidants, vitamins and dietary fiber; carotenes and vitamin-A, poly-acetylene antioxidant falcarinol,vitamin C; folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, and minerals such as copper, calcium, potassium, manganese and phosphorus.
Zucchini is a good source of dietary fiber, contains a high anti-oxidant value and isrich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zea-xanthin, folates, potassium, vitamin A, vitamin C, thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.
Squash contains many vital poly-phenolic anti-oxidants. Contains high levels of vitamin A as well as α and ß-carotenes, cryptoxanthin-ß, lutein, folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid as well as iron, zinc, copper, calcium, potassium, and phosphorus.
Tofu contains protein, isoflavones, and fiber, all thought to provide health benefits. Soy is an excellent source of dietary protein, including all essential amino acids. Soy is also a source of lecithin or phospholipid. Soy isoflavones and lecithin have been studied scientifically for numerous health conditions. Soy contains protein, isoflavones, and fiber, all thought to provide health benefits. Soy is an excellent source of dietary protein, including all essential amino acids.
Garlic is thought to help improve iron metabolism and is a good source of selenium. Garlic has cardioprotective benefits due to its production of hydrogen sulfide gas. Our red blood cells can take sulfur-containing molecules in garlic (called polysulfides) and use them to produce this gas which in turn helps our blood vessels expand and keep our blood pressure in check. Some research shows that garlic consumption may actually help to regulate the number of fat cells that get formed in our body. Garlic is also thought to be a natural antibiotic and good for helping deal with high blood pressure and high cholesterol.
Olive oil protects from heart disease, promotes healthy digestion, eases symptoms of ulcers and gastritis, lowers gallstone formation and balances fatty acids in the body. Olive oil is a monounsaturated fat, and is considered a good fatty acid which helps protect against bad cholesterol. It contains vitamin K, vitamin E, phenols which are known to be anti-inflammatory, anti-oxidant and anticoagulant, oleocanthal which is a non-steroidal anti-inflammatory and anti oxidant, squalene which is a natural organic compound that regulates sebum which is secreted through our pores and forms a coating ont he skin that inhibits the grown of microrganisms and lubricates skin and hair, and chlorophyll which is a photosynthetic pigment found in plants and algae which is an anti-aging substance that promotes the healing of skin sores and wounds.
There you go....all those benefits in just one meal. Being creative with vegetables can be fun and good for your health!