But what about the other vegetables that are so often overlooked, passed up or simply ignored? There are many cruciferous, leafy and vitamin- and mineral-packed options for creating a healthy and varied diet -- yet many of us veer away from some very important players in the vegetable genre. Even though many people are aware that a diet rich in a variety of fruits and vegetables is the most effective way to stay healthy and maintain an ideal weight, the tendency is to stick to tried-and-true selections, avoiding anything that may have held that “ick” factor in childhood or simply seems unappealing.
Exploring once-detested vegetables or adding in never-before-tried options is a great way to expand your menu selections for each week and allows you the opportunity to take in vital nutrients you otherwise might not get.
There is a long list of unpopular vegetables, and some popular magazines have even run polls to try to nail down the least-eaten of these vegetables. For example, Consumer Reports conducted a survey that was designed to identify the most commonly rejected veggies. The results included artichokes, bok choy, eggplant, parsnips, Swiss chard, turnips and rutabagas. Other health and fitness magazines, such as Men’s Health or Eating Well also ran similar polls with varying results.
In this article, we’ve identified five important veggies that you should be eating but probably aren’t. Consider adding these to your rotation and sharing them with family and friends. In some cases, even if you still find one or more still possess the “ick” factor, trying a new recipe can help make the vegetable more palatable.
Five Vegetables You Should Be Eating
These five veggies certainly do not comprise an exhaustive list of what you should include in your diet. They do make up a list of unpopular and frequently overlooked sources of valuable nutrients though -- and if they are missing from your diet, you should find a way to include them.
#1. Brussels Sprouts
Possibly the first vegetable on the “ick” list for many people, Brussels sprouts are way too frequently shunned by kids and adults alike. These little green gems, however, offer excellent sources of protein and fiber and can be a healthy, filling, low-calorie side dish or snack. Brussels sprouts also contain indole (a phytochemical) and vitamin C, elements believed by many scientists to protect against cancer. For optimum taste and retention of nutrients, Brussels sprouts should be steamed or cooked on the stove. Slicing the sprouts in half and seasoning with fresh garlic and extra-virgin olive oil can help bring out their best flavor. Be careful not to over or under cook this veggie, though, because proper cooking is a key factor to retaining the nutty flavor and crispness of the sprouts.
#2. Beets
Beets are regularly spotted in salad bars, though their container is typically full. Many people just don’t know what to do with them. They look strange, have an odd texture and possess an earthy taste beyond what many other veggies may have. However, these amazing root vegetables are packed with iron, niacin, calcium and magnesium. They also boast healthy doses of vitamins A and C and have been shown to reduce the risk of colon cancer. Fresh beets can be roasted and added to salads or eaten plain as a snack. There are also recipes available for beet-based salads -- and some even contain bacon! Canned beets are an easily accessible option for grab-and-go snacking or lunch items.
#3. Eggplant
Oblong, purple and shiny, eggplants can be an intimidating veggie option for many people. In addition, if cooked in certain ways, eggplant can take on a somewhat bitter taste and a slimy or spongy texture. However, this veggie is a valuable menu item that, when cooked correctly, also can be delicious. Eggplant offers folate, niacin, fiber and antioxidants including nasunin (a phytonutrient), which is believed to prevent cell membrane damage. Now a popular and excellent meat replacement, eggplant can be grilled like a burger and eaten on a bun. Eggplant parmesan is another popular option in which the eggplant slices are breaded and fried in healthy oil such as olive or grapeseed or baked. Baba ganouj, the traditional Middle Eastern dip is another alternative option for eating eggplant. The options are endless!
#4. Turnips
Despite its artistic coloring, this bulb-like root vegetable usually goes unnoticed by shoppers until the autumn and winter months when it is used in stews. Turnips provide healthy amounts of fiber, manganese, vitamin B5, copper, folic acid and vitamin C. They also pack a nutritional punch with doses of potassium, niacin, magnesium and thiamine. Low in calories, turnips are a good replacement for starchy potatoes. Turnips are great raw, baked, mashed, or sliced into fries and baked.
#5. Okra
Okra is another oddball, often-overlooked veggie -- especially outside the southern part of the United States, where it has more availability and popularity. Okra can feel slimy, and this may contribute to its “ick” factor for many. However, in soups or stews such as gumbo, it is a winner. Okra offers high levels of potassium, magnesium, vitamins A and C, fiber, and protein. It is also a great source of folate and an excellent, low-calorie and highly tasteful addition to many recipes or can be prepared alone for a healthy side dish.
When planning your weekly menu, remember that incorporating a variety of vegetables is important for avoiding boredom while also ensuring you receive the nutrients your body needs. Try many different-colored veggies and experiment with new recipes. If you attempt one eggplant recipe and it isn’t a favorite, try another recipe next week. Enjoy!