John Myers
There are delicious alternatives to winter vegetables such as kale or savoy cabbage, such as kale, palm cabbage, and pak choi. And instead of potatoes, many like the old Jerusalem artichoke for a change. How healthy are the alternatives to potatoes and traditional cabbage? And how do you prepare them?
Jerusalem Artichoke: Low in calories, good for diabetics
The root vegetable Jerusalem artichoke originally comes from North America and was widespread in Europe. The tubers taste slightly sweet, nutty, and reminiscent of artichokes. But since the Jerusalem artichoke cannot be stored for long, it was supplanted by the potato. Unlike potatoes, Jerusalem artichoke does not contain starch. Among other things, it consists of:
- Inulin: important fiber for the intestinal flora
- Potassium: important for nerves and muscles
- Magnesium: important for nerves and muscles
- Calcium: important for bones and teeth
Jerusalem artichoke is also well suited for diabetics: inulin swells in the stomach and fills you up quickly, but the blood sugar level remains constant.
Important:
- Consuming raw Jerusalem artichoke can cause severe gas and bloat.
- If you suffer from fructose intolerance, you should only try small amounts of Jerusalem artichoke at first.
Kale and palm kale: alternatives to kale
The cabbage varieties red kale and Friesian palm cabbage are healthy winter vegetables – and an alternative for those who don’t like kale. Because the old cabbage varieties have a much finer taste and do not have a bitter aftertaste. They are so tender you can even eat them raw. And they contain a lot of nutrients:
- Vitamin A: important for skin and eyes
- Vitamin C: strengthens the immune system
- Vitamin K: important for bones and blood vessels
- Vitamin B: important for the metabolism
- Calcium: strengthens bones
Pak Choi: Cabbage with the most vitamins
Pak Choi originally comes from China. The vegetable is also called mustard cabbage. It tastes rather sharp, but also sweet and only slightly like cabbage. Pak Choi has more vitamins than all other types of cabbage, hardly any calories, and no fat. An overview of the most important ingredients:
- Vitamin A: important for skin and eyes
- Vitamin B: important for metabolism and nerves
- Vitamin C: strengthens the immune system
- Vitamin E: important for cell metabolism
- Vitamin K1: important for blood clotting and bone metabolism
- Beta carotene: important for the eyes
- Folic acid: important for the brain
- Calcium: strengthens bones
- Potassium: important for nerves and muscles
- Iron: important for cell formation
- Mustard oils: kill germs and bacteria
The leaves of the pak choi can be boiled and used in salads. The broad white stems can be prepared like asparagus.
Pak choi should be small and nicely compact. The vegetables should squeak when cut. The larger the leaves, the more fibrous the pak choi is and the less intense it tastes like mustard.
