Fruit and vegetables are an important part of a healthy diet that can help protect you from chronic conditions such as heart disease, bone loss, type 2 diabetes, high blood pressure, some cancers (such as colorectal cancer); they can even increase your lifespan!
Living longer, healthier lives is top of mind for many people and a life-long diet rich in fruits and veggies can help get you there. In fact, a study published in the American Journal of Clinical Nutrition reported that fruits and vegetables—especially cruciferous veggies—may lengthen your lifespan and decrease heart disease risk.* Cruciferous veggies include broccoli, kale, collards, cabbage, cauliflower, bok choy, Brussels sprouts and rapini.
Foods loaded with “superpower” antioxidants have also been found to help prevent chronic disease. Try these …
- Berries – blueberries, cranberries, strawberries, raspberries and blackberries (don’t forget the dried versions of fruits such as dried cranberries, raisins and apricots – these are ideal for on-the-go snacks)
- Beans – especially red and black beans
- Other fruits and veggies such as artichoke hearts, plums, red bell peppers, sweet potatoes, onions and apples
Cauliflower & Broccoli Gratin w/Goat Cheese
Makes: 4 Servings
Cook time: 10 minutes
- 2 cups cauliflower florets
- 2 cups broccoli florets
- 4 ounces soft goat cheese
- ½ cup fat-free plain yogurt
- ¼ cup sliced almonds, toasted
- Preheat broiler
- Place 1 inch of water in a saucepan and bring to a simmer over medium heat. Place the cauliflower and broccoli in a steamer basket and add to the pan. Cover and steam for 5 minutes, or until tender. Transfer to an oven-proof gratin dish.
- In a small bowl, mix the goat cheese and yogurt to remove and lumps. Spoon over the vegetables. Broil for 3 to 5 minutes, or until the cheese begins to brown. Sprinkle with the almonds and serve.
169 Calories; 11g Fat; 5g Saturated Fat; 1g Polyunsaturated fat; 4g Monounsaturated; 15mg Cholesterol; 150 mg Sodium; 410mg Potassium; 9g Carbohydrate; 2g Fiber; 11g Protein
Recipe Source: LiveBetterWellness.com