Tag Archives: vegetables

Vegetables to not eat raw

Vegetables You Should Not Eat Raw

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Chances are you know that eating raw meat, especially raw seafood, can carry significant health risks. Raw eggs these days are also not recommended due to the high potential for salmonella in the United States food system.   And there tends to be a fair amount of controversy over the consumption of raw milk.  But did you know that even some vegetables should not be consumed raw?

I’ve been reading the book Consider the Fork: A History of How We Cook and Eat by Bee Wilson. It is a wonderful read, fascinating and thought-provoking while sharing how changes in food preparation and tools have impacted our diet.  It’s astonishing to realize how much our food catalog expanded once we learned how to cook.

Some of the things on this list must be cooked because otherwise they are poisonous. Other things on the list are better cooked because it improves their nutritional value.

Vegetables To Not Eat Raw

Asparagus

This wonderful vegetable can be consumed raw however the antioxidant qualities increase after cooking

Broccoli

Although it is fine to eat broccoli in its raw state, cooking improves the amount of glucosinolates, anti-carcinogenic compounds.  It's important to note that those with thryoid issues do best to avoid raw broccoli (and other cruciferous vegetables) due to high levels of goitrogens which interfere with thyroid function.

Chaya

This is a super food that comes from the Yucatán, it’s similar to spinach. However it has cyanide in the leaves which is not neutralized until it’s cooked making it important to not eat this vegetable in it's raw state.

Eggplant

One of the nightshade vegetables and high in the glycoalkaloid solanine, eating eggplant in it's raw state delivers a higher level of solanines.  For those who have issues to arthritis or an HLA-B27 genetic marker eggplant should be avoided in the diet along with other nightshades.

Elderberries

Elderberries are know as a wonderful immune boosting superfood and many people make or take elderberry tonics during the winter.  Raw elderberries are actually quite toxic, it’s only after cooking that they are beneficial for us.

Lima beans

These are another raw food that contains a compound that turns into cyanide, fortunately cooking is the answer to break that down

Mushrooms

Raw these contain chitin which has the potential to upset your digestive system

Potatoes

Raw potatoes contain glycoalkaloids which can upset your stomach, luckily they don’t taste good raw

Tomatoes

In season and fresh, not the insipid grocery store variety, there is nothing quite so delicious as a raw tomato.  It turns out however, they have more of the antioxidant lycopene when they are cooked.

Yucca/Cassava

Cassava flour is a very popular alternative for many who eat gluten-free. This starchy tuber, however, contains cyanide in its raw state.  Cassava requires a somewhat complex processing in order to neutralize it before it can be eaten;  soon after harvesting it needs to be dried, soaked, rinsed, and then cooked.

 

[expand title="Sources"] 

Cardoso, MJ, Nicolau, AI, Borda, D., Nielsen, L., Maia, RL, Møretrø, T, Ferreira, V, Knøchel, S, Langsrud, S., & Teixeira, P. (2021). Salmonella in eggs: From shopping to consumption—A review providing an evidence-based analysis of risk factors. Compr Rev Food Sci Food Saf. 2021 20:; 1−26

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More Greens, Please!

by grocery, health, kale, produce, recipes, vegetables, , , ,

When I mention to people that they should be eating lots of leafy greens I often hear them say, “oh, I eat a lot of salad.”  There are two problems with that statement. One is that salad in and of itself is not a leafy green vegetable, especially not if it's made with iceberg lettuce. Many people like it and it's certainly front and center at the grocery store, but it is nutritionally deficient.

I once heard JJ Virgin, celebrity fitness and nutrition expert, describe it as the twinkie of lettuces; she's got a point there and you should not be eating it. The other issue is that salad alone is not enough dark leafy green vegetables for a healthy diet, even if it's made with spinach which IS a dark leafy green.

Benefits to Adding More Leafy Greens to Your Diet

Brain Health

Cognitive challenges are on the rise. The good news is that a prospective study published in the American Academy of Neurology found that eating 1 serving a day of green leafy vegetables may help slow cognitive decline with aging! 

Healthy Aging

Again, leafy greens can help here too. Many contain beta-carotene which provides a youthful glow and actually is a natural sunscreen that works from the inside out. The beta-carotene stimulates cell turnover which helps with a reduction of fine lines and wrinkles, reduces dullness, and stimulates clearer skin.

Heart Health

A study published in the Journal of Royal Society of Medicine found that a high daily intake of green leafy vegetables significantly reduced the incidence of several types of cardiovascular disease.

Other benefits include improving your inflammatory response, balancing your blood sugar levels, boosting digestive enzymes which can improve your gut health, strengthening the immune system, strengthening your bones, detoxifying toxins, reducing cancer risk, and helping with stress relief. Wow, that is so many benefits – just from 2 to 3 cups a day. Now that you know how powerful they are, let’s look at some leafy greens that can be added to your diet.

Some Leafy Greens That Can Be Added to Your Diet

Kale

A powerful detoxifier which is also known to have anti-cancer properties, especially for breast, ovary, and prostate cancers.   Kale provides high levels of vitamins A, C, and K; very high in fiber it's also supportive to the digestive system. Kale chips are rising in popularity and can be a great way to eat a lot of kale with very little effort. 

Mustard Greens

Another great source of vitamins A, C, and K, plus some folate. Mustard greens tend to have a somewhat peppery flavor making them a better choice for more pungent dishes.

Turnip Greens

High in vitamins A, C, and K, plus folate (are we noticing a trend here?) turnip greens have a very pungent flavor and do best when steamed and served with heartier dishes.

Collard Greens

An anti-cancerous dark leafy green that are an anti-inflammatory food.  And like kale and mustard greens, collard greens are high in vitamins A, C, and K but also have high levels of folate, manganese, and calcium.

Spinach

Extremely nutrient-dense and being an excellent source of vitamin C, K, carotenes, and folic acid. It also is a very good source of manganese, magnesium, iron, and vitamin B2. Spinach has the ability to restore energy, increase vitality, and improve the quality of the blood. The flavor of spinach can be bitter with a slightly salty flavor. Spinach can contain a high amount of oxalates which can be problematic for some. You can check out more about this here. 

Swiss Chard

Both the stalk and leaves are edible and again have a bitter salty taste. Swiss chard is an excellent source of carotenes, vitamins C, E, and K, dietary fiber, and chlorophyll. It is also packed full of minerals such as magnesium, potassium, iron, and manganese. Swiss chard is a powerful anticancer food, especially for the digestive tract. Swiss chard, like spinach, can be high in oxalates.

Broccoli

A member of the cruciferous family and is an awesome source of vitamins A, C, and K as well as folic acid and fiber. Broccoli has anticancer effects, especially in breast cancer. Broccoli can be eaten raw or cooked. Both florets and stems are edible. The stem skin can be rather tough so peeling it can be helpful. You can then slice and sauté or roast.  

Cabbage

Another cruciferous veggie with powerful cancer fighting capabilities. It is packed with vitamin C, B6, potassium, folic acid, calcium, magnesium, and manganese. The phytonutrients in cabbage give it the anticancer properties. Cabbage can be eaten raw, cooked, or fermented (sauerkraut). 

You want to include a wide range of these wonderful vegetables in your diet to get a variety of benefits. You also want to include a larger amount than you are likely to eat in a salad. Try aiming for as much as 2 to 3 cups per day. To avoid confusion, that's measuring them before you cook them. All of these dark leafy greens can be cooked, steamed, sauteed, or added to soups and omelets. Plus, many of these can even be eaten raw.

Recipe

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl.  With the addition of green tea, you're skipping high sugar choices like juice.  By using frozen fruit and avocado, you also don't need ice to get the correct consistency.  

Collard Greens Smoothie Bowl

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Ingredients
  

  • ½ cup chopped collard greens, washed
  • 1-½ cups frozen raspberries
  • ½ cup green tea
  • 3/4 cup pineapple chunks
  • 1/4 cup frozen avocado chunks

Instructions
 

  • Blend all ingredients together.  If needed add a little more green tea.
  • Garnish with your choice of toppings.  Some of my favorites are:
    1 tablespoon shredded coconut
    1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
    1 peeled and sliced kiwifruit
    ½ tablespoon cacao nibs
    1 teaspoon bee pollen

Notes

Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.
 

Leafy greens can be a powerful component to invest in your health, and there are so many to choose from to try. Breakfast, snack, lunch, and dinner are all opportunities to add more leafy greens to your diet. 

[expand title="Sources"] 

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815

 

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

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