Fat Flushing favorites you’ll always find in my kitchen.
Even if you grew up eating your veggies last, as a Fat Flusher, I bet now you love—and even crave—them. My plates are always heaping with a variety of choices, each with their own respective health boosting benefits. Nutrient-rich veggies nourish your body, supercharge your weight loss efforts, and aid in critical daily detox. Here are five of my staples that you can enjoy in many cuisines.
Beans
Beans, though not technically considered a vegetable, surprisingly fall into this category as well! They are a fat flush food because they have a unique combination of fiber and protein that fills you up, decreases your appetite and helps you eat less overall. A 2014 meta-analysis found that people who consumed a cup of beans felt 31 percent fuller than those who didn’t. Beans’ primary health benefits come from their power-blend of protein and fiber.
A typical one-cup serving of cooked beans provides a whopping 15 grams of fiber and 15 grams of protein—a dose of protein equal to two ounces of meat, fish or poultry. It’s very rare, if not unheard of, to find this combination of fiber and protein in any other foods, which is why they’re included in my New Fat Flush Plan. Beans have been shown to provide benefits for your heart and digestive systems, and they’re dynamite for blood sugar regulation, which reduces your risk for type 2 diabetes.
I love them in savory soups and they’re also delicious sprinkled on a South of the Border inspired salad!
Asparagus
First cultivated in Greece about 2,500 years ago, asparagus offers a delicate, Fat Flushing flavor and tender texture. Originally, asparagus was used by ancient Greeks and Romans to relieve toothaches and prevent bee stings, but today it is well known as a diuretic. This vegetable’s ability to fight water retention comes from the fact that it is high in potassium and low in sodium and contains an amino acid called asparagine. This trio also helps prevent fatigue by neutralizing ammonia, a substance that can build up in our bodies during the digestive process.
While asparagus may be considered a luxury vegetable, it pays for itself in nutritional benefits. Asparagus contains a special carbohydrate called inulin that is not digested but that helps feed the friendly bacteria in the large intestine. When we consume inulin regularly, these friendly bacteria proliferate, keeping the intestinal tract clear of unfriendly bacteria.
Paired alongside a pasture-raised protein of your choice, asparagus grilled with avocado oil makes for a delicious dinner pick.
Jicama
With its increasing popularity across the America, more and more supermarkets are carrying jicama. Look for a brownish gray root vegetable, shaped something like a turnip—or ask the produce manager to point you in the right direction. Extremely nutritious, jicama is low in sodium and contains no fat, making it a dieter’s delight. A cup of jicama provides nearly 6 grams of fiber, which help to satisfy the appetite and aid the digestive process.
In addition, jicama is bursting with vitamin C. One of vitamin C’s important functions is to keep LDL cholesterol from oxidizing—for only cholesterol that has been damaged by oxidation causes heart disease. Vitamin C may also protect against heart disease by “relaxing” stiff arteries and preventing platelets from clumping together.
Jicama is delightful in salads and stir-fries! I also love to slice it up, drizzle it with lemon and lime, sprinkle it with cayenne, and enjoy it as a refreshing midday snack.
Spaghetti Squash
While research is ongoing, preliminary studies have shown that juice from squash has the ability to assist the body in fighting both cancer like cell mutations and prostate problems. Beta-carotene, one of the most abundant nutrients in spaghetti squash, has powerful antioxidant and anti-inflammatory properties. It can prevent the oxidation of cholesterol in the body, regulate blood-sugar levels, and thwart insulin resistance. The potassium found in spaghetti squash helps to lower blood pressure, and its fiber keeps cancer-causing chemicals from attacking colon cells.
As an added bonus, spaghetti squash is an excellent source of folate, which is needed by the body to break down a dangerous metabolic by-product called homocysteine. Since homocysteine can damage blood vessel walls, consuming plenty of folate can decrease your risk for heart attack and stroke. So, while spaghetti squash has a hard shell that can be quite difficult to pierce, it is definitely worth the trouble.
Try using it in place of pasta in your favorite dishes—it will be your family’s new favorite!
Watercress
Perhaps it’s the pungent flavor, which is reminiscent of mustard, but the refreshing, rather than fiery “bite” makes watercress something of an acquired taste. If you have yet to make the acquaintance of this Fat Flushing vegetable, consider adding it to your grocery list. Watercress is still grown using traditional gravel beds fed by fresh flowing spring water and contains a bounty of blood-purifying phytonutrients. One such beneficial nutrient is the anticancer compound phenylethyl isothiocyanate, or PEITC. Whenever it is crushed, chopped, or chewed, watercress releases a peppery flavor, evidence of the PEITC content. The more pungent the taste, the more PEITC is being released, and the greater the health benefit.
In addition, watercress contains generous amounts of vitamins A and C, along with hefty doses of calcium, folic acid, potassium, and iron. Regular consumption of watercress boosts kidney efficiency and does away with hunger pangs. Best of all, watercress is a superb natural diuretic, serving as a powerful Fat Flushing tool for reducing water retention and bloating.
I am a huge watercress fan myself and adore them as a staple in my salads.
Don’t stop here. For even more delightful, delicious choices to add to this lineup, do pick up a copy of my New Fat Flush Plan.
