Don’t try and get through the winter without these vegetables

At the moment, you can find all sorts of winter vegetables out there in your grocery store, your local open market, everywhere you look -- spinach, leeks, cabbage, cauliflower, potatoes and celery. You can’t really get through winter without the help of these vegetables.

Leeks to aid digestion

Leeks are a veritable depot of vitamins C, K and B. They are also rich in potassium, calcium, iron and magnesium. When consumed with olive oil, leeks are great at making sure your intestines work regularly, making them a favorite for those with constipation problems. Leeks also raise good cholesterol (HDL) levels, while lowering bad cholesterol (LDL) and reducing blood pressure, thereby also decreasing the risks of strokes and heart attacks. When consumed twice a week, leeks protect the body against toxins that could cause cancer. Leek juice is also known to stop coughing.

How to eat leeks

Sauté your leeks with fennel and then eat them sprinkled with thyme and lemon juice.

Add very finely chopped leeks to your salads. When leeks are consumed raw, they have more vitamins.

Use leek juice in your stewed vegetables and stews to add more flavor to your food.

Sautéed leeks enhanced with fennel and mustard greens are a perfect garnish for certain meat, fish and chicken dishes.

Cabbage for a healthy weight

Cabbage is rich in vitamins B and C. It is also an indispensible food for those who are trying to lose weight. The vitamin B in cabbage has the effect of suppressing appetite. You can make salads, pickled dishes and stuffed dolmas from cabbage. You could also just eat it raw. Cabbage reduces blood sugar levels and helps rid the body of built-up toxins. It is known to be helpful against jaundice as well as asthma. It has a calming effect, especially as it slows down the working of the thyroid glands. The selenium contained in cabbage extract makes skin look and feel fresher.

How to eat cabbage

Boil cabbage and other vegetables together for a soup.

A great winter favorite is pickled cabbage.

Chop up cabbage finely and make a hot dish with it, “kapuska,” or cabbage stew with meat.

Chop it into long strips, mix with walnuts and yoghurt and serve as a side dish to your main meal.

Celery, friend of the liver

Many people overlook celery, due to its strong smell. But we forget that it is a great friend of the liver. Celery protects the liver, which itself boosts circulation, the digestive system, blocks blood clots and regulates hormone circulation. Actually, due to these characteristics, no other vegetable quite measures up to celery. Experts also note that the consumption of celery once a week for people with hepatitis B and C is critical as it helps ward off cirrhosis.

How to eat celery

You can add celery stalks to your salads and soups.

Cook up your chicken with celery.

Boil celery and chop it up into small pieces, serving it as a garnish to your main dish.

Spinach for strength

Spinach is very rich in iron and helps boost the production of red blood cells. Thanks to the vitamins A and C it contains, spinach helps prevent people from getting colds and also helps stop tooth decay. Spinach juice is known to strengthen cardiac muscles. When you eat spinach raw, it meets your body’s need for fiber. And thanks to the folic acid it contains, it helps reduce the chances of getting Alzheimer’s. Spinach is also rich in vitamin K, which is needed for proper bone development. It also helps reduce the chances of developing lung cancer.

How to eat spinach

You get the most out of the vitamins in spinach by simply eating it raw in your salads.

You can cook up your spinach and serve it with a béchamel sauce.

Make spinach soup.

Eat cauliflower, calm your mind

Cauliflower is the perfect answer to fatigue for both body and mind. Cauliflower is rich in vitamins and minerals, aiding the function of the intestinal system and helping the body to rid itself of toxins. With its vitamins C, B1 and B2, cauliflower brings down levels of bad cholesterol and helps fight constipation. It contains high levels of calcium, potassium, phosphorus and iron and is good for joint pain.

How to eat cauliflower

Boil cauliflower and serve it up with garlic yoghurt and tomato sauce.

Make a hot stew of cauliflower with meat and tomato sauce.

Place lightly blanched cauliflower in a baking dish, cover in béchamel sauce and place in the oven to cook.

Potatoes

People tend to love potatoes, which are rich in vitamins from A to Z. But of course, the frequent consumption of potatoes may not always be good. Potatoes contain everything from calcium and iron to vitamins such as B1, B2, and B6. The vitamin B compounds contained in potatoes are great for the nervous system. Potatoes give you energy that lasts through the day. Also, potatoes renew cells damaged by pollution and radiation, as well as agricultural and industrial pesticides. And thanks to the magnesium in potatoes, they make the skin look better, too.

Dried legumes and the dried white bean

Dried white beans are a very important source of protein. This protein is important for strengthening the bones. Of course, if beans are not prepared properly, you could risk losing much of their potential nutritional benefits. They need to be soaked for at least eight hours before cooking, and you need to remove the bubbles that rise to the top of the water as they cook. Soaking them in water also helps reduce the gas they cause.

Lentils, a legume with a high nutritional value, are wonderful for both body and mind. They are a source of vitamins A, B1, B2 and B3. They are rich in protein and carbohydrates. They reduce bad cholesterol levels in the blood and lower the risk of heart attacks as well. They are a very important food for diabetics, as lentils have high levels of fiber. They bring down levels of insulin and blood sugar. They contain high amounts of folic acid and iron and thus help prevent anemia. They also reduce blood pressure due to their potassium content.