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"Country Fresh Foods
from the American Heartland”

Dollies Food

5 Super Nutritious Vegetables

All vegetables have nutrition, but some pack a bigger nutrient punch than others. We all know by now that we’re supposed to eat at least five half-cup servings of vegetables and fruits each day. If you’re trying to reach that goal of five or more servings each day, why not choose the majority of those servings from the most nutritious offerings?

Spinach. Vitamins A, B6, C, E, and K, Niacin, Zinc, Thiamin, Riboflavin, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, Manganese, Fiber and Protein - who knew one food had that much nutrition? If a mound of cooked spinach on your plate doesn’t excite you, mix raw spinach with strawberries in a salad, thrown into a big Minestrone soup, or whirled into a pesto instead of basil.

Sweet potatoes. These potatoes are full of Carotenoids, Vitamins A, B6 and C, Potassium, Fiber and Manganese. Cut them into strips for oven-baked sweet potato fries, bake them whole in the oven, or turn them into latkes.

Broccoli. Raw or cooked (steaming is better than cooking in water), broccoli has Vitamins A, B6, C, E, and K, plus Thiamin, Riboflavin, Calcium, Iron, Magnesium, Phosphorus, Potassium, Manganese and Fiber. If you’re looking for a new way to prepare it, try Parmesan-Roasted Broccoli.

Red pepper. A good piece of advice, “eat your colors.” Green vegetables are always a great choice, but adding other colors to your plate varies the nutrients.  Vitamins A, B6, C and E, plus Thiamin, Riboflavin, Niacin, Potassium, Manganese, Fiber and Folate are all in red pepper. Eat raw or blend into hummus.

Carrots. Crunchy and sweet, carrots have Vitamins A, B6, C and K, plus Thiamin, Niacin, Folate, Manganese, Potassium and Fiber. They’re a great help when trying to kick the chips habit on the side of a sandwich. You get all the crunch, none of the fat and calories. For a dinner side dish, cook up some glazed carrots.

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5 Super Nutritious Fruits

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