Garden fresh vegetables combine to make a hearty meal. Using bok choy adds greens to the dish.
Garlic potatoes, carrots, and green beans is a delicious and easy-to-make side dish that is packed with nutrients and flavor. This recipe combines the earthy flavors of baby potatoes and carrots with the crisp freshness of green beans and baby bok choy.
The addition of minced garlic and sliced scallions adds a fragrant and savory touch to this dish, while a splash of Worcestershire sauce adds depth and umami flavor. This recipe is perfect for a quick weeknight meal or as a side dish to a larger dinner spread.
Power up with Potatoes
Potatoes are a versatile and delicious root vegetable that are widely consumed around the world. They are a good source of carbohydrates, dietary fiber, and several essential vitamins and minerals.
One medium-sized potato (about 150 grams) contains approximately 130 calories, 2 grams of protein, 30 grams of carbohydrates, and 3 grams of dietary fiber. Potatoes are a rich source of vitamin C, with one medium-sized potato providing about 45% of the daily recommended intake. They are also a good source of potassium, vitamin B6, and iron.
When it comes to diabetes, potatoes can be a part of a healthy and balanced diet. Potatoes have a high glycemic index, which means they can cause a rapid increase in blood glucose levels. However, the glycemic load of potatoes can vary depending on how they are prepared and consumed.
Boiled or baked potatoes tend to have a lower glycemic load compared to fried or mashed potatoes. Adding fiber to a potato-based meal can also help to slow down the absorption of glucose and reduce the impact on blood glucose levels.
Picking Your Potatoes
Shopping for potatoes is fairly easy, as they are widely available in grocery stores and farmer's markets year-round. When shopping for potatoes, it's important to select ones that are firm, smooth, and free of any soft spots or blemishes. Potatoes that are wrinkled or have sprouts starting to grow from them are not fresh and may have lost some of their nutritional value.
There are several types of potatoes available, each with their own unique flavor and texture. Some popular varieties include russet potatoes, which are ideal for baking and mashing, red potatoes, which are great for roasting and boiling, and Yukon gold potatoes, which are perfect for frying and making potato salad.
Once you've selected your potatoes, it's important to store them properly to prevent spoilage and maintain their freshness. Potatoes should be stored in a cool, dark, and dry place, such as a pantry or cellar. Avoid storing potatoes in the refrigerator, as the cold temperature can cause the starches in the potato to turn into sugar, resulting in a sweeter taste and a potentially undesirable texture.
To keep potatoes fresh for longer, it's important to store them away from other fruits and vegetables, as they can release ethylene gas, which can cause potatoes to sprout or spoil more quickly. Additionally, it's important to check your potatoes regularly and remove any that are starting to sprout or develop soft spots.
Overall, shopping for, selecting, and storing potatoes is easy and straightforward. By following these tips, you can ensure that your potatoes stay fresh and nutritious, and you can enjoy their delicious flavor and versatility in a variety of recipes.
Carrots: The Sweet and Nutritious Superfood for a Healthy You!
Carrots are a root vegetable that are widely consumed around the world. They are a rich source of nutrients and offer several health benefits.
One medium-sized carrot (about 61 grams) contains approximately 25 calories, 1 gram of protein, 6 grams of carbohydrates, and 2 grams of dietary fiber. Carrots are a rich source of vitamin A, providing about 200% of the daily recommended intake in a single medium-sized carrot. They are also a good source of potassium, vitamin K, and vitamin C.
For people living with diabetes, carrots can be a healthy and nutritious addition to their diet. They are considered a low-glycemic-index food, meaning they have a slower and more gradual effect on blood glucose levels compared to high-glycemic-index foods. The glycemic index of carrots is around 41, making them a suitable choice for people with diabetes. The glycemic load of carrots is also relatively low, which takes into account both the glycemic index and the amount of carbohydrate in a serving of food.
Carrots can be enjoyed raw as a snack or in salads, or cooked in a variety of ways such as roasting, boiling, or stir-frying. However, it's important to be mindful of the portion size when consuming carrots, as they do contain some carbohydrates which can affect blood glucose levels.
Overall, carrots are a nutritious and delicious vegetable that can offer several health benefits, including improved vision, immune system support, and a reduced risk of chronic diseases such as heart disease and cancer.
Get Going on Nutrition with Green Beans
Green beans, also known as string beans or snap beans, are a popular and nutritious vegetable that are enjoyed around the world. They are low in calories and offer several important nutrients.
One cup of raw green beans (about 125 grams) contains approximately 31 calories, 2 grams of protein, 7 grams of carbohydrates, and 3 grams of dietary fiber. Green beans are a rich source of vitamin C, providing about 20% of the daily recommended intake in a single cup. They are also a good source of vitamin K, folate, and manganese.
For people living with diabetes, green beans can be a healthy and nutritious addition to their diet. They are considered a low-glycemic-index food, meaning they have a slower and more gradual effect on blood glucose levels compared to high-glycemic-index foods.
The glycemic index of green beans is around 15, making them a suitable choice for people with diabetes. The glycemic load of green beans is also relatively low, which takes into account both the glycemic index and the amount of carbohydrate in a serving of food.
Green beans can be enjoyed raw as a snack or in salads, or cooked in a variety of ways such as steaming, boiling, or stir-frying. They are a versatile vegetable that can be easily incorporated into a variety of dishes, from soups and stews to casseroles and stir-fries.
Overall, green beans are a nutritious and delicious vegetable that offer several important nutrients and health benefits.
Garlic Potatoes Carrots and Green Beans
- 3 cloves garlic minced
- 3 medium scallions sliced
- 10 oz mini potatoes cut in half
- 3 medium carrots cut in half lengthwise, then cut into 2" pieces
- 1 1/2 cup green beans cut into 2" pieces
- 6 cups baby bok choy trimmed
- 1 tsp Worcestershire sauce
- In a steamer, steam the potatoes and carrots for 3 minutes, then add the green beans and steam for another 5 minutes.
- In a large pan, add 2 tbsp of water and heat, add the scallions and garlic and sauté. Add the bok choy and sauté for 3 minutes.
- Add the steamed vegetables and Worcestershire sauce and mix well. Cook for another 3-5 hours.
- Serve immediately.
Instead of steaming the potato and carrots you can oven roast them before adding the sauté pan.