Nutrition

Vegetable Nutrition – Empty Calories or Rich Nutrients?

Every Sunday is like the last, my wife sends me to the store with a list of items for the week. All the basics are there:

  • Milk
  • Eggs
  • Cereal
  • Yogurt
  • Celery
  • Salad

You had the idea. Like a zombie, I mindlessly walk around the store, pick up each item on the list, and bring it home. While unboxing, I start commenting on each item (I should probably write an article on why I shouldn’t) and why we don’t need it.

I’m still hooked on celery and lettuce. They do nothing for me and I see them as an accompaniment to my sandwich or my meal. In fact, I’d rather replace each of them with spinach or broccoli, because I know both of those are healthy (as long as Pop-Eye and my mom aren’t liars).

So this got me thinking about doing some research and writing an article about the nutritional benefits of lettuce and celery. Exciting and upsetting stuff, I know.

Well, I was quite surprised at the minerals and nutrients each contained. For example, did you know that celery is an excellent source of riboflavin, calcium, dietary fiber and contains good amounts of vitamins A, B6, C and K? Neither do I. All of these nutrients and vitamins are essential cogs that keep our bodies functioning at a high level.

What about lettuce? Well, let me break that down as well. Lettuce contains thiamin, vitamins B6, A, C, K and (like celery) are very good sources of dietary fibre, folate and manganese.

So now that you know you know the power of these watery, tasteless vegetables, here are some ways to incorporate them into your daily meals.

Celery, when I think of it, is considered the main course along with a plate of buffalo wings. Well, that might be very true, but have you ever tried adding celery to soup? Your spinach salad? How about mixing it with canned tuna and spreading it on bread for a sandwich? These are all great ways to incorporate celery into your diet without having to eat it raw.

You want your kids to eat more celery. I’m going to try the tried and true ants on a log recipe that the kids have been devouring for who knows how long. Simply cut each stalk of celery into 3 pieces, spread some peanut butter in the space (or almond butter for a healthier option) and add 3-4 raisins (those are your ants) and you’re done !

How about lettuce? Well, just because you buy it for taco night and forget about it until it starts to stink up your fridge doesn’t mean it can’t be used as a flavor enhancer for n any lunch or dinner. Make a turkey sandwich or other charcuterie? Sprinkle lettuce over it. Have a leftover tomato on the counter, cut it into slices and combine it with lettuce for a quick salad.

There are many easy and simple ways to make better use of celery and lettuce. While these two veggies might not be the sexiest (I’m looking at you radish…oh devil), they still provide plenty of vitamins and nutrients and shouldn’t be overlooked when planning meals. .

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