Cabbage, Lettuce, Leeks and Greens
Some of the Best Vegetables for Weight Loss
People often call cucumbers and pumpkins vegetables but in fact those are both fruits. Radishes, turnips and carrots are roots but the leafy vegetables like lettuce, cabbage and greens are true vegetables and like your Mom used to tell you – Eat your vegetables.
Okay so leeks are kinda in between because you eat moth root and stem. I suppose turnip is similar in that the root is eaten and so are the leaves.
I just decided that what I really want to grow in my garden plot is turnips.
This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall.
- Heat 2 tablespoons of olive oil in a large pot over medium heat.
- Add celery, onions, bell peppers, and carrots.
- Saute until slightly tender.
- Stir in garlic.
- Pour in chicken broth.
- Stir in tomatoes and cabbage.
- Bring to a boil and then reduce heat.
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.
They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach.
These members of the onion family look like giant scallions, and are every bit as healthful and flavorful as their better-known cousins. They come as close to calorie-free as it gets at a mere 32 calories per cooked cup.
You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs. They also make a good soup.
People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine. It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula, radicchio, dandelion greens, purslane and even parsley to liven up your salads.