5 Health Boosting Seasonal Vegetables
Feeling sleepy recently? You’re probably not alone. October brings with it temperature changes, several blasts of new allergens, and some tiring 6 and 7 day work weeks for most of us in Shanghai. Don’t succumb to junk food and desk naps, seasonal vegetables will naturally boost your immunity system, and get your body and mind ready for winter.
PUMPKIN AND SWEET POTATO
Pumpkin and sweet potato are full of fiber and vitamin A. Vitamin A helps regulate the immune system and protects from infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Increasing fiber helps prevent constipation and control blood sugar. Pumpkin and sweet potato also have a healthy dose of vitamin C which protects against infection by stimulating the formation of antibodies and boosting immunity.
GARLIC
The potency of garlic has been acknowledged for more than 500 years and may stimulate immune function. Garlic can help reduce inflammation and is high in manganese which keeps our bones and nervous system healthy. Garlic's rich photochemical content delivers its potential cholesterol-lowering and cancer-fighting characteristics.
GINGER
Ginger is botanically considered a vegetable, but is often used as a spice in the culinary world. It has been used to treat a wide range of health ailments, from the common cold and digestive problems to vertigo. Ginger is rich in antioxidants such as 6-gingerol, believed to be responsible for reducing nausea and symptoms of vertigo. Ginger root also contains vitamin C, magnesium, and potassium.
CRUCIFEROUS VEGETABLES: CAULIFLOWER, BROCOLLI
AND BRUSSEL SPROUTS
While these vegetables are unique in color, shape, and size they are all considered cruciferous vegetables. Cruciferous vegetables are known for their anti-inflammatory and cancer fighting phytonutrients. Most cruciferous vegetables are rich in minerals such as folate. Folate helps prevents birth defects and is known to influence immune response. This group of veggies is also rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.
… and here is where to find these vegetables in Shanghai !
SAUCEPAN
What better way to enjoy lunch than a super-green teriyaki salmon power bowl with quinoa and crunchy blanched vegetable, including green asparagus, broccoli, edamame and brussels sprouts.
Dish: Teryaki Sumurai
Price: 62.00 RMB
To order: http://saucepan.co/menus/
Phone: +86 21 5218 2175
Deliciously roasted butternut squash blended to a chunky pumpkin soup with exciting flavors including ginger, lemon grass and sage. Simply topped with soy pumpkin seeds, coriander and a splash of Extra Virgin olive oil.
Dish: Roasted PUMPKIN SOUP at Saucepan
Price: 38 RMB
To order: http://saucepan.co/menus/
Phone: +86 21 5218 2175
HAPPY BUDDHA
Two sweet potatos, black bean and brown rice patties seasoned to perfection and topped with slices of fresh avocado. Slathered with house-made BBQ sauce, served on a toasted bun and topped with fresh tomato slices and crisp lettuce, and it comes with a side of sweet potato chips. Only available on Two for One Burger Monday at Happy Buddha's new location at the second floor of 388 Shaanxi Nan Lu.
Dish: The Double Down Sweet Potato BBQ Burger
Price: 58 RMB
Phone: +86 21 5436 6083
Address: 388 Shaanxi Nan Lu, near Fuxing Zhong Lu
GINGER
A sous-vide marinated chicken breast served with a Hainan-inspired ginger and green chive sauce. Served with stir-fried seasonal vegetables and whole grains.
Dish: Hainan-Style NPG Chicken Breast at Sprout Lifestyle
Price: 52rmb
Phone: +86 152 0194 1357
Address: 388 Shaanxi Nan Lu, near Fuxing Zhong Lu
SPROUTWORKS
Sproutworks offer scoops deal, do you remember it? You can compose your plate by picking your favorite dish. Pricing for their healthy sides are 30RMB for 2 scoops, 50RMB for4 scoops and 70RMB for 6 scoops.
Cauliflower: Roasted Cauliflower with Mint and Feta Cheese Sproutworks
One of Sproutworks’ favorite. Slightly spicy, organic cauliflower and chili balances out the mint and feta. Yum!
Brussels Sprout: Shredded Sprout with anchovies
Brussel Sprouts shredded and combined with toasted hazelnuts, lemon, parmesan cheese & anchovies, this dish riffs off of a savory Caesar salad with a special Sproutworks twist
Address: 185 Madang Lu, 100 Zunyi Road , 301 Huashan Road, 168 Lujiazui Xi Road, 84 Taixing Road
Phone: +86 21 6339 0586 /0598/5966/8109/0677
WHEAT
Wheat is also working with a “compose your own” system. This is an opportunity to combine several seasonable vegetables in one dish! WHEAT wants to help you achieve a lifestyle by providing cosmopolitan healthy eating all year round, so where is our selection!
Cauliflower + Pumpkin: Half Teriyaki Chicken
Roasted low fat Chicken doused with Home-Made Teriyaki Sauce, served with roasted paprika pumpkin and delicious low-carb cauliflower rice
Price: 109 RMB
Sweet potato Grass- Fed Argentinean Strip Loin Pork
200 g Pork Strip Loin served with roasted sweet potato, tomatoes & glazed carrots
Price: 149 RMB
Address: 380 Dagu Lu, near Chengdu Bei Lu
Phone: +86 21 633 11798
Contributing Author: Jessica Woodruff, MPH is a US nutritionist and is the current Chief Representative and blogger at Eat Well Shanghai. Jessica has a Master of Public Health (MPH) from Oakland University, MI and a BA in Nutrition and Food Science from Wayne State University in Detroit, MI.