5 Vegetables you should be eating

Just because broccoli is on your menu every week and you eat a salad a day doesn’t mean you’re getting all the vegetable-based nutrients your vegan diet needs. We talked with Chef Randy Rabney, attorney turned health-conscious chef, about the healthiest vegetables to put on your plate daily. Here are the five vegetables you should be eating.
Just because broccoli is on your menu every week and you eat a salad a day doesn’t mean you’re getting all the vegetable-based nutrients your vegan diet needs. We talked with Chef Randy Rabney, attorney turned health-conscious chef, about the healthiest vegetables to put on your plate daily. Here are the five vegetables you should be eating.

5 Healthiest vegetables

Broccoli, one of the best known cancer-fighting crucifers, should certainly be included in your weekly vegan meal planning, but Chef Rabney, who is the founder of TheConsciousPlate.com, suggests going with broccoli and beyond. She says, “When most people think of [cruciferous vegetables], they think of broccoli and cauliflower. While these can be delicious, being limited to these well-known family members can get boring.” The healthy chef suggests three other crucifers, which offer as much if not more nutritional value: collards, kale, and mustard greens.

1. Collard greens

Though collards are associated with Southern cooking alongside pork, vegans should be scarfing up collard greens. “Collard greens are a meaningful source of calcium and fiber as well as containing other vitamins and minerals,” says Chef Rabney.

2. Kale

“Kale is also a good source of calcium and fiber. Many people still think of it as a garnish, although with several available varieties it’s starting to gain popularity, especially when made into chips,” explains Chef Rabney, who shares dozens of creative healthy recipes in her new book Delicious for Life: Your Everyday Guide to Making Quick & Healthy Meals.

3. Mustard greens

Mustard greens are another oft overlooked crucifer that has a strong spicy bite. “A small amount of it raw can make a great addition to a salad,” suggests Chef Rabney. If you’re looking for a more subtle flavor, enjoy mustard greens cooked. “As they cook, the spiciness mellows and is especially good when cooked with sautéed onions that are naturally sweet,” the healthy chef adds.

4. Jicama

Jicama, which is not part of the crucifer family, often gets passed by in the produce aisle because of its rather homely appearance. “Jicama is a root vegetable and a great source of fiber. It also provides vitamins and minerals including vitamin C and potassium,” Chef Rabney says. To eat jicama, remove the peel and bite into the white slightly sweet and crunchy flesh. “It’s very popular in Mexico and it is definitely enhanced by a squeeze of fresh lime juice, a pinch of sea salt and even a dash of chili powder,” she adds. Slice jicama and eat it as a low-carb, low-calorie alternative to chips.

5. Sea vegetables

Have you had your fill of seaweed lately? According to Chef Rabney, sea vegetables are loaded with nutrients, including iron, calcium, iodine, zinc, many vitamins, and fiber. “When we think about vegetables, we typically picture a garden but there is a whole other world of vegetables that provide great nutrition, texture and taste,” she explains. “Wakami and nori are probably the most familiar in America as some people eat nori with their sushi and wakami in miso soup in restaurants. Arame seaweed can easily be tossed into a stir fry or pot of grains, kombu can be used when cooking soups and beans and miso soup can be easily made at home using wakame and kombu. Buy a pre-made gamasio which is a blend of seaweed, sesame seeds and sea salt that can be sprinkled on rice or just about anything.”

More vegan lifestyle tips!