Overdrive Magazine | Trucking Business News & Owner Operator Info
Issue link: https://read.dmtmag.com/i/85450
Fall veggies HEALTH Raw, steamed or otherwise, these side items are perfect for the road By Kathleen Buccleugh Though they're packed with nutritional value, sometimes you just need a break from broccoli, carrots and peas. Available through the year, the following four vegetables peak in autumn and are therefore fresher – and usually less expensive – during these months. Keep in mind that vegetables retain their health benefits most effectively when raw or lightly steamed. Also, below are suggestions for these vegetables as side dishes. Pair one or two of these with a 6-ounce chicken breast. For more detailed recipes and information about these vegeta- bles, scan this QR code with your smartphone or tablet. Or search "fall vegetables" at OverdriveOnline.com. Cabbage Health benefits • Fiber, beta-caro- tene and vitamin C. • Member of the cruciferous family of vegetables, which reduces risk of some forms of cancer. Storage • An unwashed head of cabbage will keep in a plastic bag in your in-cab fridge for up to two weeks. If eating raw, use within a few days. Preparation • Raw: Finely chop and add to salad. • Cooked: Using in-cab cooking gear, melt half a pat of butter, add leaves of washed cabbage, and cook with basic spices such as onion powder, garlic and pepper. Will taste and smell less than appe- tizing if overcooked. Note: Cook red cabbage with vinegar to prevent discoloration. Leeks Health benefits • Fiber, vitamin K, vitamin A. • Part of the allium family of vegetables, which reduces risk of Type 2 diabetes, obe- sity and some types of cancer. Storage • Store unwashed, raw leeks in plastic bag for no longer than one or two weeks. Preparation • Raw: Finely chop and add to salad. • Cooked: Heat low-sodium chicken broth, add leeks and sauté. Top with salt, pepper and a table- spoon of olive oil if available. Beets Health benefits • Folate, which can work against the chance of heart dis- ease and anemia. • Soluble and insol- uble fiber, which are good for intestinal health and blood- sugar and blood- cholesterol levels. Storage • Separate green tops from beets, leaving about an inch of the stem attached to beets. • Carefully wash both parts, pat dry and store in paper- towel-lined plastic bags in fridge for up to a week. Preparation • Raw: Top salad with finely chopped beet greens and beets. • Cooked: Sauté the greens using a low-sodium broth. If you have a steamer in your cab, prepare greens and beets in it and flavor with olive oil, garlic pow- der, salt and pepper. Note: Be careful when preparing because beet juice can stain hands and clothing. Exfoliate hands with table salt and water to remove stains. Sweet potatoes Health benefits • Vitamin A, vitamin C. • Digestive tract health (irritable bowel syndrome), anti-inflammatory nutrients and blood clotting nutrients. Storage • Keep in a paper bag (poked with air holes) in a venti- lated, cool, dark area of the cab for up to 10 days. Preparation • Steam if you have the equipment. • Otherwise, micro- wave or boil and mash. Top with a pat of butter and some salt and pepper. Note: Always serve sweet potatoes with a small amount of fat (nuts, butter) to help your body absorb nutrients. October 2012 | Overdrive | 53