Vegetable Matters. Why it’s Better to Steam or Stirfry & NOT Peel and Boil!

Vegetable Matters. Why it’s Better to Steam or Stirfry & NOT Peel and Boil!

Everyone knows that consuming fresh fruit and vegetables can help us lead
long and healthy lives. But most people don’t know that, when it comes to
nutrition, all produce isn’t created equal. Indeed, some fruit and
vegetables are much more nutritionally dense than others. Given that we tend
not to eat all of the fruit and veggies that we should, it’s important to
make sure that those we choose pack the biggest nutritional bang possible.
Here are some that always come out on top:

Vitamin A: When it comes to Vitamin A, which plays a critical role in many
of the body’s functions, including vision, bone growth, and the immune
system, carrots always win the race. A half-cup of carrot juice provides
450% of the recommended daily allowance (RDA) of Vitamin A; one raw carrot
will give you 175% of the RDA. Spinach, kale, cantaloupe, pumpkin, and
apricots come in a respectable, though distant, second. There’s only one
food that beats out carrots: beef liver. Really, which would you rather

Vitamin B6: To a large extent, we get most of their B vitamins from
fortified cereals. The Vitamin B group is critical to many cell functions,
and is instrumental in, for example, carrying oxygen to tissues. Good
sources of Vitamin B6 include potatoes (35% RDA) and bananas (34% RDA).
Folate, another B vitamin, can be found in spinach, asparagus, mustard
greens, green peas, and broccoli.

Vitamin E: Vitamin E is known for its antioxidant properties and protects
cells from the effects of free radicals. Spinach and other leafy green
vegetables, broccoli, kiwifruit, and mango are all good sources of Vitamin

Iron: This abundant metal is critical in delivering oxygen to tissues, as
well as in cell growth. Legumes (like beans and lentils) are great sources
of iron, as is spinach. Popeye needed to keep the blood flowing to his
muscles, right?

Magnesium: About half of the body’s magnesium is in the bones, but the other
half helps keeps organs functioning smoothly, the metabolism humming along,
and tissues healthy. When it comes to fresh produce and magnesium, the
greener the better. That’s because the molecules that give green vegetables
their colour contain magnesium. However, bananas, potatoes, and avocados
also contain magnesium.

Vitamin C: Vitamin C is crucial for a healthy metabolism and is has
wonderful antioxidant properties. Although we often association the vitamin
with citrus fruits like oranges, there are many other fresh fruit and
vegetables that have higher concentrations of Vitamin C. Guava, red peppers,
and blackberries are wonderful sources of Vitamin C, as are broccoli and

It’s important to keep in mind that, if you want to get the most vitamins
and minerals from your produce, you should eat it raw. Cooking vegetables
drastically reduces their nutritional content, so if you must cook them, try
stir-frying or steaming. Likewise, because many nutrients sit close to the
skins of vegetables, try to avoid peeling them. Instead, give them a quick
scrub with a veggie brush and some water, and eat the skins and all.

Before I GO….


Kristen Suzanne is an accomplished Raw food chef and former competitive
bodybuilder. Through radio, television, books, classes, and her blog and email newsletter, Chef Kristen
Suzanne helps people live life to the fullest with the healthiest cuisine in
the world.

Kristen is based in Scottsdale, AZ, and offers the following services:

Raw Recipe Books

Kristen’s Raw Recipe Books & Ebooks

Kristen Suzanne’s EASY Raw Vegan Entrees

Here are the recipes you get in this ebook:

  • My 7 Basic Raw Recipes

o Nourishing Rejuvelac

o Nut/Seed Milk (regular)

o My Basic Raw Mayonnaise

o Date Paste

o Raw Mustard

o Crème Fraiche

o Sweet Nut/Seed Cream (thick)

  • Entrees

o Sun-dried Tomato Puree

o Essence of Sweet Rose Dish (Fat-Free)

o Olive Caper Extravaganza

o Cajun Portabellas with Wild Rice

o Tuscan Sun-Dried Tomato Pesto

o Moroccan Pesto-n-Pasta

o “Take Me to India” Pesto-n-Rice

o Island Coconut Burgers

o Nutty Butter & Sweet Berry Jam Sandwich on Chocolate Bread

o Kristen Suzanne’s Raw Italian Mix

o On-the-Go Raw Cheese

o High Energy Banana-Romaine Sandwich

o No Pigs in This Blanket

o Simple Sun-Dried Tomato Pate

o Sun-Drenched Italy Pate

o Kristen Suzanne’s Famous Marinara with Pasta

o Marinara #2 (fat-free) with Zucchini Pasta

o No-Meat Rawvioli

o Basil My Broccoli (or any veggies!)

o Hurry My Curry Vegetables

o No-Vodka Sauce with Zucchini Pasta

o Amalfi Coast Pizza

o Mexican Fiesta Pizza
– Includes Cheezy Nacho Sauce recipe
– Includes Fresh Salsa recipe

o Exquisite Cilantro Ginger Pesto

o Indian Marinara Entree

o Caribbean Jerky

o Left-Over Wrapped Lunch

o Beach Front Wrap

o Creamy Curry Sauce with Vegetables

o Twilight Pecan Shallot Pate

o Gourmet Italian Quiche Tarts

o Savory Protein Stuffed Mushrooms

  • Breads, Crackers, and Bars

o Basic Chia Seed Crackers

o Kristen Suzanne’s Addictive Savory Mustard Bread

o Banana Hemp Protein Bars

o Vanilla Hemp Protein Bars

o Chocolate Snack Bread

o Garlic Basil Flax Crackers

o Sweet-n-Savory Bread

o Coconut Tortilla Wraps

Kristen Suzanne’s EASY Raw Vegan Desserts

Here are the recipes you get in this book or ebook:

  • My 7 Basic Raw Recipes

o Nourishing Rejuvelac

o Nut/Seed Milk (regular)

o My Basic Raw Mayonnaise

o Date Paste

o Raw Mustard

o Crème Fraiche

o Sweet Nut/Seed Cream (thick)

  • Desserts

o Simple Banana Smash Pudding

o Cranberry Candy

o Cinnamon Banana Candy

o Isle of Capri Chocolate Mousse

o Peppermint Chocolate Mousse

o Sweet Dragon Puff Mousse

o Sexed Up Spicy Chocolate Mousse

o Banana Nut Cookie Dough Bites

o Orange Blossom Chocolate Mousse

o Fresh Lemon Pudding

o Key Lime Pudding

o Vanilla Caribbean Pudding

o Oatmeal Date Maple Cookies

o “I Must Be in Hawaii” Dessert

o Key Lime Perfect Parfait

o Fruit – Gourmet Style

o Pineapple Strawberry Ecstasy

o Peach Caramel Pie

o Richly Rewarding Caramel Apple Pie

o Bananas Foster

o Carnival Caramel Apple

o Fun Chocolate Applesauce

o Gourmet Georgia Stuffed Peaches

o Sinful Cherry English Trifle

o Chocolate Mint Chip Parfait

o Simple Cheesecake Crust

o Oh My! It’s Vanilla Cheesecake

o Raspberry Vanilla Cheesecake

o Decadent Chocolate Hazelnut Cheesecake

o Summer Fresh Lemon Cheesecake

o Out of this Galaxy Chocolate Brownies

o Summer Strawberry Cobbler

o Insanely Good Fiesta Cobbler

o Cinnamon Peach Cobbler

o Green Smoothie & Fruit Popsicles

o Smiling Girl Frozen Fudgies

o Frozen Grapes

o Kristen Suzanne’s Famous Heavenly Cookies

o Orange Blossom Sweet Stuffing

o Sweetly Southern Vanilla Peaches

o Sesame Seed Candy

o University of Michigan Blueberry Banana Pie

o Swanky Seed-N-Nut Balls

o The Crazy Good Bar

  • Ice Cream

o Raw Vanilla Bean Ice Cream

o Vanilla Rose Ice Cream

o Awesomely Rich Chocolate Almond Ice Cream

o Southern Cinnamon Peach Ice Cream

o Summer Strawberry Ice Cream

o Chocolate Hazelnut Ice Cream

o Coconut Pineapple Ice Cream

o Quick Strawberry Carob Ice Cream

o Raw Vegan Banana Splits!

o Sexed Up Spicy Frozen Fudge Bites

  • Sauces, Coulis & Glazes

o Carob Glaze

o Delectable Apricot Sauce

o Black Forest Sauce

o Peppermint Chocolate Sauce

o Super Star Vanilla Sauce

o Sweet Cashew Cream Cheese Frosting

o Lemon Curd Glaze

o Sweet Rose Sauce

o Smooth Blueberry Sauce

o Vibrant Berry Coulis

Kristen Suzanne’s EASY Raw Vegan Salads & Dressings

Here are the recipes you get in this ebook:

  • My 7 Basic Raw Recipes

o Nourishing Rejuvelac

o Nut/Seed Milk (regular)

o My Basic Raw Mayonnaise

o Date Paste

o Raw Mustard

o Crème Fraiche

o Sweet Nut/Seed Cream (thick)

  • Dressings

o Sweet Capri Dressing

o “Basil Is Love” Dressing

o Delicious Citrus Dressing

o Guacamole Salad Dressing

o Jolly Green Dressing

o Open Sesame Dressing

o Yin-Yang Dressing

o Kumquat Dressing

o Cayenne Tahini Dressing

o Easy Garlic Avocado Dressing

o Deviled Mango Dressing with Cosmic Carrots

o Tomato Extravaganza

o Easy Fruit and Oil Dressing

o Bella’s Pepper Dressing

o Monsoon Mayonnaise

o Cowgirl Marinade and Dressing

o Light-N-Lively Tahini Parsley Dressing

o Essence de l’Orange Date Sauce

o Cinnamon Thyme Dressing

o Raspberry Prune Vinaigrette

o Vitality Lime Shallot Dressing

o Latin American Fiesta Vinaigrette

o Peppery Lemon-Lime Vinaigrette

o Secret Garden Herb Dressing

o Jamaican Me Hot and Crazy Dressing

o Tarragon Lime Affair

o Cherry Cream Dressing

o Strawberry Ginger Dressing

o Zesty Italian Avocado Dressing

o Creamy Tahini Dressing

o Going Guacamole Dressing

o Creamy Kickin’ Dressing

  • Salads

o Carrot Celery Celebration

o “Go-Big or Go-Home” Fresh Herb Salad

o Artful Gourmet Salad

o Fun Leeks

o Olive Vinaigrette Dressing

o Black and White Salad

o Black Hummus

o Earthly Salad

o Salsa Fresca

o Easy Raw Carrot and Onion Salad

o Butterfly Radish Salad

o Taboul-“Live”

o Celery Picnic Salad

o Kristen Suzanne’s Rockin’ Kale Salad

o Avocado Cucumber Smish-Smash

o Asian Sesame Cucumbers

o Fancy Arugula Salad

o Italian Bread Salad

o Jicama Soul Slaw

o Bok Choy Power Salad with Black Orient Dressing

o “Tennessee Volunteers” Slaw

o Sprout Power Mix Salad

o Summer Picnic Slaw

o The Best Chopped Salad Ever

o Crunchy Walnut Leek Salad

o Grapefruit-Jicama Salad with Creamy Avocado

o Zucchini and Squash Lunch

o Colorful Spanish Cabbage Soiree

o Parthenon Salad

o Raw Fattoush-Flax Cracker Salad

o Orange Radish Sky

o Living Style Peperonata

o Delicate Fennel Salad

o My Spicy Vegetable Tango

o Apple Cabbage Slaw

o “The Devil Made Me Do It” Salad

o Garlic Grapefruit Salad

o Sunrise Pineapple Breakfast Slaw

o Dazzling Italian Shredded Cabbage

o Super Sprout-n-Veggie Salad

o Kristen Suzanne’s Passion Salad

o Tomato Corn Salsa