盤點：蔬菜中的四大營養之王
1. Brussels sprouts
球芽甘藍
While I love eating this popular cruciferous vegetable whole with a little ghee and sea salt, my new favorite involves steaming shredded Brussels sprouts with a little coconut oil and nitrate-free bacon. However you prepare them, they're nutrient rock stars.
對於這個廣受歡迎的十字花科蔬菜，吃的時候，雖然我喜歡把整個甘藍加一點酥油和海鹽，但我最近愛上的吃法是在蒸碎的球芽甘藍加里一點椰子油和不含硝酸鹽的培根。無論你怎麼做，這個菜都超級有營養。
"When it comes to nutrients, Brussels sprouts earn an A+," writes Rachel Levine. "Containing sulforaphane (hello anti-cancer properties), vitamin C (goodbye oxidative stress), plus good sources of dietary fiber, vitamin A, folate, potassium and manganese, whether you're eating this dish for breakfast or as a main meal side, know you're starting off on the right foot."
瑞秋·萊文寫道：“提到營養，球芽甘藍可以得A+，它富含蘿蔔硫素（具有抗癌功效）、維C（消除氧化壓力），還有膳食纖維、維生素A、葉酸、鉀和錳，無論是早餐吃還是做主餐的配菜，你選這個菜就對了。”
2. Kale
羽衣甘藍
Drew Ramsey calls kale "a delicious green snack filled with vitamins, minerals, fiber, and plant-based antioxidants." Kale proves fabulous steamed or raw.
德魯·拉姆齊把羽衣甘藍稱爲“一種富含維生素、礦物質、纖維和植物抗氧化劑的美味綠色點心。”羽衣甘藍蒸着吃或着生吃味道都不錯。
3. Spaghetti squash
西葫蘆
Seeing this gargantuan vegetable whole, you would never guess what its insides contain. Spaghetti squash provides way more nutrients for fewer calories, is incredibly easy to make, and tossed with some low-sugar impact marinara sauce, can become the perfect substitute for your pasta-craving family.
看到這一整個的巨型蔬菜，你可能永遠猜不到它裏面有什麼。西葫蘆的營養價值在於熱量低，烹飪起來非常容易，配上一些低糖的番茄大蒜調味汁，可以成爲意大利麪愛好者家庭的完美替代品。
4. Spiralized zucchini
綠皮西葫蘆
This nutrient-loaded, odd-shaped summer squash makes a perfect side sliced and sautéed. Zucchini can take the main stage as a pasta dish. Zucchini noodles make for fabulous lightened-up versions of your favorite pasta dishes.
這個富含營養、形狀古怪的夏季產西葫蘆是完美的切片醃製配菜。綠皮西葫蘆可做意大利麪的主菜。綠皮西葫蘆麪條是你最所鍾愛的意大利麪中味道最棒的。
