Healthy Food

Spring Vegetable “Medicine Cabinet”: 9 Healthy Vegetables to Eat Now

Having worked in several Michelin-star restaurants and as a private chef for billionaires, Lucas Lovelace knows his way around food. In addition to cooking and running his personal chef business LL Chef Services, Lucas has a great passion for people to feel like they’re living their best life.Since diet is such an integral part of health, Lucas strives to maximize the natural health benefits of some of his favorite ingredients. Here’s a quick rundown of some of Lucas’ favorite healthy vegetables from the Spring “medicine cabinet”.


Lots of phytonutrients, Glucosinolates (contain anti-cancer properties), as well as a good source of calcium, magnesium, folate, &vitamin E. Sauté quickly if cooking, but don’t boil!


Research shows more nutritious cooked than raw, as antioxidants can increase by as much as 30 percent. Steaming is a good cooking method.


Also high in glucosinolates and antioxidants that are “two-pronged attack against disease” (Jo Robinson, author of Eating on the Wild Side). Make sure fresh for full benefits.


Look for dark purple colors, which means more nutritional power.


Look for darker colors, purple=best. Most of their nutrients are in the skin, so don’t peel. Cook whole then slice, as studies show levels of falcarinol increase with heat.

Green Garlic

Allicin increases one’s ability to fight disease and is a good blood thinner.


Lots of disease fighting properties, heart protective, high levels of antioxidants. 1 serving of Kale has more calcium than 6 oz of milk, and more fiber than 3 slices of whole wheat bread.

Wild Onion

Smaller onions have less water, which means a greater concentration of benefits. Eat strong onions, not sweet, which are more dangerous in fighting disease.


Fructose sugar in fruit is like nature’s candy bar, so limit serving. Eating seasonal fruit is best, and spring strawberries have vitamin c, quercetin, and anthocyanins.

About Lucas Lovelace

Lucas Lovelace began working restaurants at age 16, developing a passion for food before attending Le Cordon Bleu California Culinary Academy in San Francisco. He secured an extern position at the prestigious Restaurant Oceana in New York City which increased his exposure to world class chefs.

Lucas spent the next six years refining his craft in the culinary epicenter of the world, working for one, two, and three Michelin-star restaurants before helping to run the iconic Oak Room restaurant located at the Plaza Hotel.

Now back in the San Francisco Bay Area, Lucas has spent the last several years primarily working as a private chef for billionaires. “What I want to do is take that experience and bring it to everyone,” says Lucas.

In 2018, Lucas launched LL Chef Services, which seeks to recreate the restaurant experience within your home offering personal chef services for at-home dinner parties. Lucas and his team offer three, four, and five course dinner options as well as wine pairings, sommelier experiences, live painting, and cooking lessons. Learn more at