盘点：蔬菜中的四大营养之王

1. Brussels sprouts

球芽甘蓝

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.

对于这个广受欢迎的十字花科蔬菜，吃的时候，虽然我喜欢把整个甘蓝加一点酥油和海盐，但我最近爱上的吃法是在蒸碎的球芽甘蓝加里一点椰子油和不含硝酸盐的培根。无论你怎么做，这个菜都超级有营养。

"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·莱文写道：“提到营养，球芽甘蓝可以得A+，它富含萝卜硫素（具有抗癌功效）、维C（消除氧化压力），还有膳食纤维、维生素A、叶酸、钾和锰，无论是早餐吃还是做主餐的配菜，你选这个菜就对了。”

2. Kale

羽衣甘蓝

Drew Ramsey calls kale "a delicious green snack filled with vitamins, minerals, fiber, and plant-based antioxidants." Kale proves fabulous steamed or raw.

德鲁·拉姆齐把羽衣甘蓝称为“一种富含维生素、矿物质、纤维和植物抗氧化剂的美味绿色点心。”羽衣甘蓝蒸着吃或着生吃味道都不错。

3. Spaghetti squash

西葫芦

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.

看到这一整个的巨型蔬菜，你可能永远猜不到它里面有什么。西葫芦的营养价值在于热量低，烹饪起来非常容易，配上一些低糖的番茄大蒜调味汁，可以成为意大利面爱好者家庭的完美替代品。

4. Spiralized zucchini

绿皮西葫芦

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.

这个富含营养、形状古怪的夏季产西葫芦是完美的切片腌制配菜。绿皮西葫芦可做意大利面的主菜。绿皮西葫芦面条是你最所钟爱的意大利面中味道最棒的。