Eat These 3 "Letter C Veggies" for Gut Health & Whole Health

Earth Food First

Many veggies start with "C" but these 3 are VIV (very important vegetables) for gut health and today I'm sharing WHY and HOW to help your fam learn to love 'em!

Today, our SPOTLIGHT vegetables starting with the letter C are:

1. Cauliflower
2. Cabbage
3. Chard

We chose the two cruciferous veggies—cauliflower and cabbage—since they are uniquely powerful when it comes to promoting gut health. You see, these guys are rich in fiber, contain anti-inflammatory compounds, support detoxification, and contain vitamins and minerals crucial for maintaining a healthy gut lining and supporting digestive processes.

We're also throwing chard a lotta LOVE. Chard is this epic but underused green that's a great "gateway" green to help kids move beyond spinach and start enjoying more greens because it's softer and less bitter than most kale.

GREENS are like the GOLD of vegetables for too many reasons to count. Packed with phytonutrients, essential vitamins, minerals, and antioxidants, they support overall whole health, boost immunity, aid digestion, and reduce the risk of chronic diseases like heart disease and cancer. They're also high in fiber, making them great for promoting a healthy gut. Um… pass the greens, thanks.

Let's do this:

• FIRST we uncover the “magic powers” each vegetable has for our bodies & minds
• SECOND I’ll share my top tips and tricks for introducing & preparing these veggies with kids in mind
• THIRD we give you access to 3 EPIC EFF APPROVED recipes to explore, for each

Grab the 9 EFF APPROVED recipes:

Cauliflower

Whole Roasted Buffalo Style Cauliflower

https://www.delish.com/cooking/recipe-ideas/a23015451/whole-roasted-buffalo-cauliflower-recipe/

Cheesy CauliPOWER Steaks

https://hungryhappens.net/cheesy-cauliflower-steaks/

Mashed Buttered Cauliflower

https://www.wholesomeyum.com/keto-mashed-cauliflower-recipe/

Cabbage

Napa Cabbage Chinese Chicken Salad

https://pinchofyum.com/napa-chicken-salad-with-sesame-dressing

Braised Red Cabbage with Apples (sub avocado oil and add nuts before serving)

https://cooking.nytimes.com/recipes/1013028-braised-red-cabbage-with-apples

The BEST Stuffed Cabbage Rolls

https://www.dinneratthezoo.com/stuffed-cabbage-rolls/#wprm-recipe-container-19197

Chard

Sausage, Greens & Beans Pasta

https://www.bonappetit.com/recipe/sausage-greens-and-beans-pasta

Chard and Cheddar Omelet

https://www.bonappetit.com/recipe/chard-and-cheddar-omelet

Chard Tahini Dip (feel free to remove or reduce the garlic if your little is still learning to love it)

https://www.bonappetit.com/recipe/swiss-chard-tahini-dip

Other "C" veggies you'll wanna explore:

1. Carrots
2. Celery
3. Celeriac or celery root (excellent mashed with butter)
4. Cucumbers (check out Stella’s fav way to eat them in my VF guide)
5. Corn
6. Collard greens
7. Chicory - aka endive
8. Choy Sum - Chinese flowering cabbage

"C Veggie" Recipes We Love

Carrots

https://www.foodnetwork.com/recipes/photos/carrot-recipes

Celery

https://www.tasteofhome.com/collection/non-boring-celery-recipes/

Celeriac or celery root

https://yummyaddiction.com/celery-root-recipes/

Cucumbers

https://www.eatingwell.com/gallery/8054533/cucumber-recipes-to-make-forever/

Corn

https://www.foodnetwork.com/recipes/photos/our-best-corn-recipes

Collard greens

https://www.eatingwell.com/gallery/8078504/collard-greens-recipes-youll-make-forever/

Chicory - aka endive

https://www.olivemagazine.com/recipes/collection/best-chicory-recipes/

Choy Sum - Chinese flowering cabbage

https://www.pinterest.com/ideas/choy-sum/937907856730/

If you learned something, it would mean the world for you to follow, rate and review our podcast and SHARE this link with your favorite families. These actions will literally help the show go on!

EFF Links

Join the EFF newsletter for weekly recipes, support and inspiration!

https://earth-food-first.myflodesk.com/food4thought

MY COOKBOOK - Hungry for Harbor Country (discover delicious lake-life anywhere)

https://www.amazon.com/Hungry-Harbor-Country-Southwest-Michigan/dp/1572842873

FREE GUIDE to raising veggie lovers: tips & habits + quick recipes + meal plan + grocery lists

https://view.flodesk.com/pages/645012d78c37c66117b4516c

Instagram (Come hang out for EFF recipes, support & new knowledge)

https://www.instagram.com/earthfoodfirst/

WEBSITE: earthfoodfirst.com

TRY MY FAVORITE SNACK BARS FOR KIDDOS: Happy Wolf

https://happywolf.com/collections/all

Use discount code: EARTHFOODFIRST for 20% off an order on HappyWolf.com

MY FAVORITE Eco-Pouches & Cups

https://ecomamashop.com/

WORTH IT READS

⁠This is What I Eat⁠ (a great kids book to explore earth foods)

Bringing Up Bebe (The book that changed the way I feed my family, for the better!)

Kid Food (A book every parent with kids at home should read)

Sugarproof Your Kids (If your kids eat sugar, read this book. So basically, all of us!)