Vegetables are an indispensable part of healthy eating, truly food for life. There are lots of benefits we can get from eating our daily intake of vegetables.
It is high recommended that we eat a lest 5 servings of vegetables daily.
A serving is a half cup of raw or cooked vegetables, a cup of leafy salad vegetables or half cup of vegetable juice. Nutritionist recommend choosing a variety of vegetables, both raw and cooked including colored orange, red, dark green and yellow vegetables including allium vegetables such as onions and garlic.
When choosing vegetables the main consideration should always be quality. This list features the different kinds and types of vegetables and some suggestions in buying and storing to enable you to get the most nutrition for your money.
Beans - there are three main groups of beans: green beans, runner beans and broad. Most beans are available all year round. Fresh beans are usually at their best when small and young. Avoid tough, rubbery or discolored beans. Use within a few days. Beans are high in protein, carbohydrates and are also a good source of vitamins A, B1 and B2.
Beetroot- are a deep rich red. They can be served hot, cold, pickled or in salads. Available all year. Choose firm, smooth, globular tubers. Tubers can be refrigerated in the vegetable crisper for up to two weeks, it provide fibred, foliate and potassium.
Cabbage - fresh cabbage should have outer leaves of a fresh green or red color depending on the variety. The crinkly types and red cabbages are generally preferred for salads and coleslaw. Cabbage is rich in vitamin A and C, folate fiber and potassium.
Capsicums - are mild in taste and can be eaten fresh or cooked. Green bell capsicums, which turn bright red when mature are the type most often found in the markets but other sweet capsicum - such as the long, yellow banana capsicum are also available. When buying capsicum always look for firm, thick fleshed and well shaped with a uniform glossy color
Carrots - Carrots are rich in carotene - a substance that converts to vitamin A. available all year round and always choose firm, straight, bright orange carrots.
Garlic - this pungent bulb is a member of the amaryllis family. Its juice contains allicin, a natural antibiotic. Available all year round. When buying, garlic bulbs should be firm and round with clear papery skins, avoid any that are beginning to sprout. Bulbs will keep for weeks in a cool, dry well-ventilated place.
Ginger -Available all year round. To prepare, simply peel away the skin with a sharp knife and grate or thinly slice according to the recipe. Ginger will keep in the refrigerator, loosely covered for two or three months, cut ends might grow mouldy but can be trimmed.
Mushrooms - Available all year round. Always buy clean, creamy white or light tan mushrooms, avoid spongy, discolored or sweaty ones. Refrigerate and use within a day or two. Wipe mushrooms clean but do not peel or soak them. Mushrooms are an excellent low-kilojoule food.
Onions - available all year and comes in variety of different colors and strengths. Onions contain a substance which release when they are cut and cause the eyes to water quite painfully. Like garlic they contain cycloalin, an anticoagulant which helps protect against heart disease
Peas - Available almost all year round. Only buy fresh peas. if they are old they are bound to be disappointing and you would be better off buying them frozen.
Potatoes - there are many varieties of potatoes and potatoes can be cook in different ways such as baking, boiling, chipping, mashing, roasting sauteing and make it into salad. It is good to always store in cool dry place. Potatoes are important source of carbohydrates..
Radishes - belongs to the mustard family, they range from round and red, long and red or white. Used as garnish or can be finely sliced and cooked with other vegetables. Available all year round. Always look for firm, bright radishes. Remove leafy part of the tops and refrigerate in a plastic bag, use within a week. A good source of vitamin C
Sweet Corn - a variety of maize that has been developed for use as a fresh vegetable, it is sweeter than the common field corn. it is available frozen, both on the cob and in kernels, the kernels are also very popular canned.
Sweet Potatoes - available all year and comes in many varieties but are two basic types: the dry-fleshed with rather mealy, pale yellow flesh and the moist-fleshed with dep yellow to orange-red flesh. Sweet potatoes generally keep well stored in a cool dry place.
Tomatoes - available all year, always look for firm plump fruit, the fresher they look, the better. Refrigerate at once or otherwise they will become mushy. Tomatoes are excellent source of vitamin C and a good source of vitamin A.
Turnips - is a member of the cabbage family, are commonly white fleshed with purple tops. Some varieties are grown especially for their leaves, which are richer in nutrients than the roots. Refrigerate turnips to keep for long period.
It is high recommended that we eat a lest 5 servings of vegetables daily.
A serving is a half cup of raw or cooked vegetables, a cup of leafy salad vegetables or half cup of vegetable juice. Nutritionist recommend choosing a variety of vegetables, both raw and cooked including colored orange, red, dark green and yellow vegetables including allium vegetables such as onions and garlic.
When choosing vegetables the main consideration should always be quality. This list features the different kinds and types of vegetables and some suggestions in buying and storing to enable you to get the most nutrition for your money.
