3 Ways to Get the Most from Your Vegetables

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Get the most from your vegetables

Updated Jun 19, 2019 @ 6:37 am

Eat your vegetables—you know, you know, your mom has been saying it since you were little (hi Mom!).

But as with all things nutrition, there’s more to it than that. By taking a few simple steps, you can wring the most nutrients out of those vegetables, to get the maximum benefit from them. Bonus: You get more bang for your hard-earned buck, too. Here are three easy ways to get the most from those greens (and reds, yellows, purples…).

Strawberry peach smoothie

1. Utilize frozen vegetables.

We love fresh vegetables, of course—but sometimes frozen is a better option. One of our favorite ways to get a blast of vegetables simply, conveniently and deliciously: Daily Harvest. Their pre-portioned food (from soups to smoothies) pair foods to maximize nutrition. Their vegetables and fruit are frozen right on the farms within hours of harvest so they’re at their absolute peak of nutrient density. (Did you know that three days after harvest, frozen cauliflower retains 50% more antioxidants than fresh cauliflower?) You can taste the difference in Daily Harvest’s juicy Strawberry + Peach Smoothie, Cauliflower + Leek Soup, and the Mulberry + Dragon Fruit Oat Bowl.

2. Combine them with fat.

Certain important nutrients, such as vitamins A, E, D and K are fat soluble, which means that they are absorbed by the body with dietary fats. Make sure you either cook your vegetables in healthy fat (like coconut oil, avocado oil or grass-fed ghee) or top them with dressings or sauces that contain healthy fat (hi, extra virgin olive oil). Daily Harvest makes it easy by crafting nutritionist-approved recipes that pair fat-soluble nutrients with healthy fats. Plus, added fat makes your food taste better and keeps you feeling satisfied longer. Many of smoothies and Harvest Bowls from Daily Harvest include healthy fats like sesame seeds, coconut oil and avocado to keep them balanced and satisfying.

3. Play matchmaker.

Some vegetables work better when paired strategically. For example, our bodies don’t absorb the type of iron in vegetables (non-heme iron) as well as the type in animal products (heme iron). One thing that can help: Vitamin C. So, to get more iron from foods like spinach, collard greens and beans, have them with C-rich foods. Toss some strawberries into a spinach salad, have red bell peppers in a collard wrap, add lemon juice to a salad dressing. And if you rather have some help making sure all this in taken into account, take advantage of the weekly or monthly plans from Daily Harvest. The vitamin C packed Brussels Sprouts + Lime Pad Thai Harvest Bowl, made with a spicy almond-sesame-ginger-lime sauce, is one of our favorites.

Calling all Clean Plates readers!

You can enjoy $25 off your first box with code CLEANPLATES (Valid for new customers only). Visit Daily Harvest and choose from more than 50 inventive, deeply nourishing recipes you can enjoy any time of day.

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3 Ways to Get the Most from Your Vegetables