Fruits & Veggies Monday/Polenta with green vegetables and avocado dip 🥒 🥑🥦🥬

Hello dear vegetable gourmets!

Today I opted for a delicious, healthy vegetable, mainly green in color, with tasty polenta and a fine avocado cream.

Broccoli

• ... pushes the immune system: If you want to prepare yourself for colds with vitamin C, broccoli has great chances of perfect defense: the vegetables score with sensational 115 milligrams per 100 grams. Even a small portion of broccoli delivers more than the daily dose recommended by experts.

• ... prevents cancer: worldwide scientists have been researching positive effects of broccoli in the prevention of cancer for years. The results so far are impressive: certain substances and the entire combination of ingredients in broccoli have been shown to have a preventive effect against numerous types of cancer. New studies also show that the substance sulforaphane attacks the aggressive tumor stem cells and even helps with existing illnesses and can increase the effectiveness of chemotherapy.

• ... strengthens eyesight: with 146 milligrams per 100 grams, broccoli is definitely one of the top suppliers of vitamin A, which is responsible for good eyes and healthy skin in the body.

• ... protects against diabetes: If you eat broccoli frequently, you can reduce your risk of type 2 diabetes by around 14 percent. English researchers came to this result after a study with a total of 75,000 participants.

• ... gets you fit faster: untrained people usually have problems with endurance training. Broccoli is said to help them: US researchers found that it contains a substance (quercetin) that can increase performance by up to 13 percent.

• ... lowers the risk of sunburn: Broccoli contains a substance called sulforaphane, which can reduce the reddening of the skin caused by harmful UV rays by an average of 38 percent. Protection against sunburn is created by stimulating the formation of certain proteins in the skin cells.

Brussels sprouts

• ... offers good ballast: The fiber in Brussels sprouts is not only good for digestion. They also provide long-lasting satiety; they can also bind fat and help you stay slim.

• ... is a fitness maker: If you want to strengthen your immune system with plenty of vitamin C, you get the perfect dose with Brussels sprouts: A whopping 112 milligrams of vitamin C are in just 100 grams of florets - this even exceeds the amount recommended by experts as a daily dose! Also on board: B vitamins and a large portion of vitamin A.

• ... stimulates digestion: the bitter substances in Brussels sprouts are also responsible for stimulating the digestive juices and enzymes in the liver, bile and pancreas.

• ... promotes blood formation: With 1.1 grams of iron per 100 grams, it is not one of the top stars, but still Brussels sprouts provide a considerable amount of the mineral. This makes it particularly interesting for veggies, but also for women who often suffer from iron deficiency.

• ... is good for almost everyone: Even those who usually get flatulence and abdominal pain after cabbage can usually access Brussels sprouts without any problems: Due to its structure and composition, Brussels sprouts are particularly digestible.

• ... protects against cancer: Austrian researchers have shown that Brussels sprouts protect the body cells and can prevent some types of cancer (stomach, intestines and lungs). It is not yet known exactly why. However, it is already a fact that Brussels sprouts make cancer-promoting substances that can form in the body through grilled meat harmless.

• ... is good for the stomach: the bitter substances contained in the Brussels sprouts can soothe an irritated stomach lining; lighter stomach pain can be stopped.

Ingredients polenta

• 175 g organic polenta
• ½ stick of leek
• 1 small carrot
• 400 ml cashew milk
• 100 ml water
• salt
• pepper
• olive oil

Preparation of polenta

Cut the leek into fine rings and the carrots into small cubes. Fry both in olive oil for 2-3 minutes, add some water and let cook until the carrots are tender and the water has evaporated.

Add milk and water, stir in the corn grits with a whisk, bring to the boil and cook for 10-15 minutes on the smallest flame. Season with salt and pepper as needed.

Spread the polenta flat about 1 - 2 cm thick on a baking sheet and let it cool. Cut out the polenta with any shape, or alternatively the polenta can be cut into rhombuses. Fry the cut dough pieces in a pan until golden brown in a little olive oil before serving.

Ingredients green vegetables

• Brussels sprouts
• broccoli
• sugar snap
• zucchini
• vegetable stock
• salt
• pepper
• Pinch of birch sugar
• potato starch
• sour cream vegan
• parsley
• olive oil

Preparation of vegetables

Clean the vegetables, cut the broccoli into small florets, cut the peas in half, cut the zucchini into thin slices and cut in half.

Fry the vegetables in olive oil for about 5 minutes, then add vegetable stock. Cook the vegetables until soft.

Tie the vegetables with potato starch and season with sour cream, salt and pepper. Finally stir in the parsley.

Ingredients avocado dip

• 1 ripe avocado
• half a lemon juice
• 2-3 cloves of garlic
• salt
• pepper

preparation

Halve the avocado, remove the core, scrape out the pulp with a spoon, add lemon juice, pressed garlic and a little sour cream and finely crush everything with a fork or puree with a hand blender. Season with salt and pepper.

A big thanks @lenasveganliving, @plantstoplanks, @vegansofsteemit and @naturalmedicine, without them we would not be able to enjoy it!