Hi! I'm Elena, your nutrition expert from Castellon, and today we'll look at a key topic for your health: vegetables. We often simply call them "greens," but technically the term greens refers only to green leaves, while vegetables cover a much broader family that includes everything from roots to fruits.
This morning, while organizing my shopping basket, I was thinking about how incredible this food group is. The Spanish Food Code defines them as herbaceous plants that we can eat raw or cooked. They are a pillar of a balanced diet because of their nutritional density, although we sometimes forget how versatile they are.
Types of Vegetables: From Root to Seed
We eat different parts of plants, which allows us to classify them according to their botanical origin:
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Roots: Such as carrot, radish, or beetroot.
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Bulbs: Essential ones like onion, garlic, and leek.
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Leaves: Lettuce, spinach, chard, and endive.
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Stems: Asparagus and celery.
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Flowers and Inflorescences: Artichoke, cauliflower, and cabbage.
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Fruits: Tomato, cucumber, and pepper.
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Seeds: Peas and corn.
Nutritional Properties: Water and Micronutrients
The most striking thing about vegetables is that they are 90% water, which explains their low calorie content. They are not notable for their fats (less than 1%) or proteins, but they are true powerhouses of vitamins and minerals.
Key Vitamins and Minerals
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Vitamin C: Found in large amounts in cabbages and peppers.
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Potassium: The standout mineral, with levels that can exceed 300 mg in beetroot or cauliflower.
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Iron: Especially notable in parsley and spinach. Remember one technical tip: since it is "non-heme" iron, it is absorbed better if you pair it with foods rich in vitamin C.
10 Tips from Elena to Enjoy Vegetables![]()
So you can make the most of their benefits, follow these practical tips:
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Thorough washing: Always remove any traces of soil or fertilizers. A very effective homemade trick is to add a splash of vinegar to the washing water.
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Out of the bag: If you store vegetables outside the refrigerator, take them out of plastic bags so they can air out and not spoil early.
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Avoid prolonged soaking: Water-soluble vitamins are lost in water. Soaking is only recommended in very specific cases, such as patients on dialysis.
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Efficient cooking: Cook with little water, for a short time, and always with the pot covered so you don't "kill" the nutrients.
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The right moment for the water: Add the vegetables when the water is already boiling; that way they will cook faster and lose fewer vitamins.
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Steam, your ideal technique: It is the method that best preserves texture and nutritional value.
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The rule of two: Eat two servings a day: one cooked and one raw. That way you'll get the best of each.
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Seasonality and proximity: Seasonal foods are at their best in flavor and price. If you can, choose organic products to avoid pesticides.
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Color on the plate: Include vegetables of different colors in your main dishes; you'll gain both health and visual appeal.
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Patience with new flavors: If your children (or you) don't like a vegetable, don't despair. Try blending it or hiding it in their favorite dishes; sometimes the palate needs time to get used to it.
Tools to enhance flavor
In Castellon, we believe healthy eating should not be boring.
Flavor without sodium
To bring out the taste of your salads or steamed vegetables without increasing fluid retention, Bonsalt 0% is essential.
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It's the one I choose because it provides the ideal salty touch with 0% sodium.
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In my kitchen there is always an 85 g Small Salt Shaker to add the finishing touch.
Elena's technical warning: Bonsalt 0% Sodium should be used exclusively raw. Heat degrades its technical properties; add it just before eating.
Which vegetable was the one you couldn't stand as kids and now love? Tell me about your experiences!
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