This month we will explore the healthiest veggies to eat.

First, it is important to discuss why vegetables are always encouraged. Most vegetables contain vitamins, minerals and antioxidants, as well as good dietary fiber. The problem with some vegetables is that they can also contain other compounds that counteract the benefits because of being difficult to digest, or containing high oxalates. These are compounds that are hard on the human body, and the buildup of which can cause health issues. So, that means we will focus on the vegetables that are healthy with low oxalate content.

Cruciferous vegetables are the category of vegetables that are high in nutrients, but also in beneficial compounds like sulforaphane, touted for heart health and cancer fighting properties.

Let’s focus on Brussels sprouts and cauliflower. They are both lower in oxalates, so a safer bet than some other cruciferous veggies, but contain many nutrients like vitamin C and K, and that all important sulforaphane. Cauliflower can be substituted for potatoes and rice in many dishes, and is quite versatile. Brussels sprouts are not quite as versatile, but when roasted and flavored with garlic and onion, are a wonderful addition to many meals or salads.

Leafy greens have long been known to be healthy, but many of them are high in oxalate content. Focus on arugula and purple kale for beneficial nutrients but low oxalates. These are easier to digest, very versatile and contain excellent nutrient composition. Nutrients found in these include vitamins A, C, and K and also folate. Arugula has a spicy, almost peppery flavor so when combined with less flavorful foods, it can add some zing! Baby Kale tends to be the easiest to chew and digest.

Try two of these to our meals and menus by swapping them into recipes, or finding new recipes altogether.

*Note, for people on certain blood thinning medications, vitamin K consumption needs to be monitored, so consult your health care provider on the best ways to consume foods high in K.