You've heard that kale is some kind of superhero of vegetables, you're certainly acquainted with carrots and broccoli, and you know that, like Popeye, you should eat your spinach. But now, it's time to let some lesser known veggies take center stage on your dinner table.
Marjorie Nolan, registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, gave HealthySELF the scoop on three veggies you might never think to add to your shopping cart, but definitely should!
Radishes. These root vegetables are rich in folic acid, antioxidants, zinc, phosphorous and vitamin C, making them an excellent cancer-fighting food and immunity booster, says Nolan. Dieters benefit too, as radishes are very low in calories, carbs, cholesterol and fat. They are high in fiber and water, which is useful for keeping your digestive track regular, and, like their fellow members of the cruciferous family (broccoli, kale and cauliflower), radishes deliver isothiocyanates, which are said to help the liver detoxify. Who knew?
How to eat them: Slice them into a salad (leaves and all!) or cut them in half and snack on them with hummus or low-fat yogurt dip. If you don't care for raw radishes, try cooking them in a stir-fry or roasting them -- Nolan says you'll still get all the nutrition without the bitter taste many people don't like.
Turnips. Another root veggie, turnips are chock-full of vitamin C and the green leaves are a good source of vitamin A, folate, vitamin C, vitamin K and calcium. Turnip greens are high in the cancer-fighting carotenoid lutein.
How to eat them: Turnips are extremely versatile, and can be baked, boiled, sauteed, steamed or eaten raw in salads. Nolan says most people will agree that turnips are not scrumptious as leftovers, so only make enough for one meal at a time. Also, smaller turnips tend to be sweeter in taste.
Mustard Greens. Nolan says mustard greens actually have more vitamin A, vitamin C, vitamin K and antioxidants than many more commonly consumed fruits and veggies. They are higher in vitamin K than all other leafy greens and provide almost 50 percent RDA of folic acid!
How to eat them: Mustard greens are best eaten when stir-fried or steamed and mixed with other greens, or mixed into meatier dishes with pork or ham. Yum!