If you're looking to add some variety and nutrition to your meals, cooked mixed vegetables are a great option. A 100-gram serving of canned mixed vegetables, which typically includes corn, lima beans, peas, green beans, and carrots, contains just 67 calories. However, this humble serving size packs in plenty of vitamins, minerals, and fiber, making it an excellent addition to any diet.
In addition to their low-calorie count, cooked mixed vegetables are also an excellent source of carbohydrates and dietary fiber. A 100-gram serving typically contains around 15 grams of carbs and 3.6 grams of fiber, which can help you feel fuller for longer and improve your digestive health.
In this article, we'll explore the various health benefits of cooked mixed vegetables, as well as the best ways to prepare and use them in your meals.
Health Benefits of Cooked Mixed Vegetables
Cooked mixed vegetables are not just tasty, but they have numerous health benefits too. Packed with fiber, carbs, and essential vitamins and minerals, they help improve your digestion, lower your blood pressure, and help you maintain a healthy weight. Green beans are an excellent source of vitamin K, which is important for maintaining healthy bones and blood clotting. Peas are rich in vitamin C, an essential antioxidant that boosts your immune system and has a range of other beneficial effects on your body. Carrots contain high amounts of vitamin A which is crucial for maintaining healthy eyesight and skin. The high fiber content of cooked mixed vegetables also helps regulate bowel movements, lower cholesterol levels, and regulate blood sugar levels, making them an excellent addition to any healthy diet.
Carbs and Fiber Content in Cooked Mixed Vegetables
Cooked mixed vegetables contain a reasonable amount of carbs and fiber, making them beneficial to our body. They provide us with the necessary energy and help with our digestion, respectively. For example, a 100-gram serving of mixed vegetables can contain around 15 grams of carbs and 3.6 grams of fiber. The fiber content in the vegetables helps regulate bowel movements, lower cholesterol levels, and regulate blood sugar levels. Additionally, consuming enough fiber rich food helps prevent certain diseases such as constipation, heart diseases, and certain types of cancer. Moreover, the carbohydrate content in mixed vegetables is quite low, making them an ideal option for individuals who are trying to maintain a low-carb diet.
Protein and Fat Content in Cooked Mixed Vegetables
Cooked mixed vegetables contain a negligible amount of protein and fat. This makes them ideal for weight loss diets and individuals who are watching their calorie intake. Moreover, they are an excellent source of essential vitamins, minerals, and fiber.
Cooked Mixed Vegetables Vitamin and Mineral Content
Cooked mixed vegetables contain a wide range of essential vitamins and minerals. They are an excellent source of vitamins A, C, and K, as well as potassium, iron, and calcium. These vitamins and minerals play an important role in maintaining good health and reducing the risk of chronic diseases. For example, vitamin A is essential for maintaining healthy eyesight, skin, and immune system. Vitamin C is an antioxidant that helps boost your immune system, while vitamin K is crucial for maintaining healthy bones and helping your blood clot. Potassium regulates blood sugar and blood pressure while iron is essential for the production of red blood cells. Calcium is important for maintaining strong bones and teeth, making cooked mixed vegetables an excellent addition to any diet.
Sodium and Cholesterol Content in Cooked Mixed Vegetables
Cooked mixed vegetables contain minimal cholesterol and sodium, making them a healthier option than other packaged or canned foods. A 100-gram serving of mixed vegetables usually contains only 30-40 milligrams of sodium compared to the recommended daily allowance of 2,300 milligrams for the average adult. Additionally, they contain no cholesterol or unhealthy saturated fats, making them ideal for individuals with high cholesterol or heart disease.
Ways to Prepare Cooked Mixed Vegetables
There are various ways to cook mixed vegetables, but boiling, steaming, or blanching are the most common. First, decide whether you want to use fresh, frozen or canned mixed vegetables. If using fresh vegetables, wash them thoroughly and chop or slice them into small pieces. Boil them in salted water for 3-4 minutes or until tender. Alternatively, steam them for 5-7 minutes or until tender. Canned mixed vegetables can easily be reheated in the microwave for a quick side dish or added to soups and stews for a filling meal. You can also fry mixed vegetables in a little oil and garlic for extra flavor. Add them to stir-fry dishes or use them as toppings for pizzas for an added crunch.
Cooked Mixed Vegetables as a Side Dish
Cooked mixed vegetables are a popular side dish for many meals. They are easy to prepare and can complement nearly every cuisine. Try mixing them with some herbs and spices for added flavor or roasting them until they are crispy and caramelized. Additionally, adding them to pasta dishes or casseroles can make a filling and healthy meal.
Incorporating Cooked Mixed Vegetables in Main Dishes
Cooked mixed vegetables can be incorporated into many main dishes. They can add flavor, texture, and nutrition to your meals. Try adding them to omelets or quiches for a healthy breakfast, or adding them to tacos or burritos for a vegetarian alternative to meat. They can also be added to soups, stews, and chili to provide additional bulk and nutrition.
Using Cooked Mixed Vegetables in Soups and Stews
Cooked mixed vegetables are an excellent addition to soups and stews. They can add flavor, texture, and nutrition to any dish. Try adding them to chicken noodle soup or minestrone for added nutrition, or adding them to beef stew for a filling and healthy meal. You can also add them to vegetable soups for an additional burst of flavor.
Buying and Storing Cooked Mixed Vegetables
Cooked mixed vegetables are widely available in most grocery stores. You can find them both fresh and canned. When buying canned mixed vegetables, make sure to check the labels for added sodium, preservatives, or other artificial ingredients. Additionally, choose vegetables that are bright in color and free of blemishes or bruises. Store canned mixed vegetables in a cool, dry place and use them before the expiration date. For fresh vegetables, store them in the refrigerator and use them within a few days of purchase.
5 Frequently Asked Questions About 100 G Cooked Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots, Canned)
1. What are the health benefits of 100 g cooked mixed vegetables?
100 g cooked mixed vegetables offer a variety of health benefits as they are packed with essential nutrients like vitamins, minerals, and fiber. They are low in calories and high in antioxidants, which help protect cells from damage caused by free radicals. Regular consumption of mixed vegetables can improve digestion, promote healthy bowel movements, and reduce the risk of chronic diseases like cancer and heart disease.
2. How many calories are in 100 g cooked mixed vegetables?
100 g cooked mixed vegetables contain approximately 67 calories. They are low in calories and fat, making them a great option for people trying to lose weight or maintain a healthy weight. However, the calorie content may vary depending on the type and amount of vegetables used in the mix.
3. Can I incorporate 100 g cooked mixed vegetables into my diet?
Yes, 100 g cooked mixed vegetables can be incorporated into your diet easily as they are versatile and can be added to many dishes. You can use them as a side dish with lean meat or fish, toss them into salads, or add them to soups and stews for added nutrition. You can also eat them as a snack or include them in your meal prep to ensure you are getting your daily dose of vegetables.
4. Are canned mixed vegetables as healthy as fresh vegetables?
Canned mixed vegetables can be just as healthy as fresh vegetables if they are prepared correctly and consumed in moderation. While canned vegetables may lose some of their nutrient content during the canning process, they are still a good source of essential vitamins, minerals, and fiber. However, you should look for canned vegetables that are low in sodium, free of added sugars or preservatives, and avoid ones that are high in sodium or have added sugars, which can have negative health effects.
5. How can I store 100 g cooked mixed vegetables?
100 g cooked mixed vegetables can be stored in the refrigerator for up to five days in an airtight container. If you want to store them longer, you can freeze them for up to three months. However, freezing can affect the texture and taste of the vegetables, so it's best to consume them as soon as possible after cooking.