Marinated Zucchini and Chickpea Salad

Ingredients 1 pound small zucchini or yellow squash or a combination, halved and thinly sliced 1 1/2 cups cooked chickpeas (or 1 can, rinsed and drained) 1/2 cup chopped red onion 1/2 large red bell pepper, cut into 1-inch long slices 2 cloves garlic, minced 2 tablespoons lemon juice, freshly squeezed 2 tablespoons white balsamic…

Spicy Kasha Vegetable Salad

Instead of kasha, you can substitute 1 cup of quinoa, bulgur wheat, or any whole grain and cook it in the amount of water appropriate to the grain. Ingredients 1 cup buckwheat kasha, medium granulation 2 cups vegetable broth 2 medium tomatoes, chopped fine 1/2 cup green onions, thinly sliced 1/2 cup parsley, chopped 1/2…

Yams

1 boiled=158 Calories Yam is a good source of energy; 100 g provides 118 calories. It’s mainly composed of complex carbohydrates and soluble dietary fiber. Together, they raise blood sugar levels slowly and are therefore recommended as low glycemic index healthy food. In addition, dietary fiber helps reduce constipation, decrease bad or “LDL” cholesterol levels…

Tomato

1=22 Calories The antioxidants present in tomatoes are found to be protective against many cancers including colon, prostate, breast, endometrial, lung, and pancreatic. This veggie contains very good levels of vitamin A, and flavonoid anti-oxidants such as alpha and beta carotenes, xanthin, and lutein. These compounds are known to have antioxidant properties and are essential…

Sweet Potato

1Medium boiled and peeled= 115 Calories Orange-fleshed sweet potatoes may be one of nature’s unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. Purple fleshed sweet potatoes contain important antioxidant and anti-inflammatory properties.…

Cucumber

1=8 Calories Cucumbers are high in vitamin K, providing about 17 mcg of this vitamin per 100 g. Vitamin K has been found to have potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their…

Brussels Sprouts

1 Cup Cooked=38 Calories Like many other green vegetables, Brussels sprouts are thought to contain nutrients that help fight cancer. They are also low-fat, saturated fat-free, very low in sodium, a good source of fiber, and high in vitamins and folate. VITAMINS C AND K: Excellent source. A helping of five sprouts provides more than…

Carrots

1 Large Carrot- 30 Calories Health Benefits Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of antioxidants and other health-supporting nutrients. The areas of antioxidant…