Recipes

Beans

Nutrition Information Beans are well known as a vegetable high in protein, fiber, and other nutrients while being low in total calories.  A one cup serving of green beans has only 25 calories, 1 grams of protein, and 4 grams of carbohydrates, 2 of which are fiber.  Beans are a rich source of vitamin K … Continue reading Beans

Kohlrabi

Nutrition Information Four ounces of kohlrabi contains 94% of the recommended daily intake of Vitamin C, and is a great source of potassium, copper, manganese, and several B Vitamins [1].  Eating foods that are high in potassium has been shown to reduce blood pressure [2]. Kohlrabi is low in sugar and calories, and contains  four … Continue reading Kohlrabi

Cabbage

Nutrition Information Cabbage is a leafy, cruciferous vegetable that comes in about seven varieties, including boc choy, red, savoy, napa, cannonball, january king, and choy sum. Cabbage falls into the cruciferous vegetable category, which has been associated with reduced cancer risk [1]. Cabbage’s nutritional profile boasts high amounts of vitamin K, C, B6, and manganese, and fiber … Continue reading Cabbage

Mizuna

Source: https://japancrops.com/en/crops/mizuna/nutrients/ Nutrition Information Mizuna is a leafy, green vegetable bursting with antioxidant properties including ascorbic acid (Vitamin C), beta-carotene, and alpha-tochopherol [3]. In particular, mizuna has been shown to have significant quantities of flavanoid derivatives and ascorbic acid [4]. Additionally, mizuna is rich in Vitamins A, B, and K which are critical for optimal … Continue reading Mizuna

Collard Greens

Collard Greens Facts: Collard greens are a part of the cabbage family. Instead of growing in a tight “head” of leaves like other cabbages, it grows in a loose bouquet (1). They are good sources of vitamin K, vitamin C, and calcium (2). They also contain phytochemicals called “glucosinolates” that may reduce the risk for … Continue reading Collard Greens

Broccoli

Broccoli Facts: Broccoli is in the Brassicaceae family, along with cauliflower, broccoli rabe, radish, and mustard greens (1).  Vegetables in this family contain bioactive compounds such as vitamin C, flavonoids, and glucosinolates (1). Broccoli is one of the best sources for glucosinolates (2). Studies show a positive correlation between increased broccoli consumption and decreased risk … Continue reading Broccoli

Tomatoes

Nutrition Information Tomatoes come in all kinds of shapes, colors, and sizes and contain an assortment of beneficial nutrients. They are a good source of fiber, containing around 1g of fiber per medium sized tomato [1]. Tomatoes contain a compound known as lycopene, hypothesized to be helpful in mitigating cancer and cardiovascular disease risk [2]. … Continue reading Tomatoes

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Beets

Nutrition Information These colorful root vegetables contain phytonutrients called betalains that give beets their rich red or yellow color [1]. Betalains have been shown to provide antioxidant, anti-inflammatory, and detoxification effects in the body [1,2]. Beets are also a source of dietary nitrate, which increases production of nitric oxide in the body and helps to … Continue reading Beets

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Cucumbers

Nutrition Information When we think of cucumbers, we may first imagine a juicy pickle served alongside sandwiches or thinly sliced cucumbers used as cooling eye patches. It is composed of 95% water, which lends to its crisp exterior and succulent interior, perfect for a hot summer’s day [1]. Cucumbers are also very low in calories, … Continue reading Cucumbers

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Brussels Sprouts

Brussels Sprouts Facts: There are hundreds of studies confirming the health benefits of Brussels sprouts related to cancer. This is thanks Brussels sprouts providing special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are the body’s detox system, its antioxidant system, and … Continue reading Brussels Sprouts

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Kale

Kale Facts: Kale is a cruciferous vegetable and is related to vegetables such as broccoli and Brussels sprouts, and cauliflower. Cruciferous vegetables are known to have many beneficial phytonutrients, with one group being sulfur containing compounds. Consuming cruciferous vegetables daily may possibly reduce risk of certain types of cancer and promote cardiovascular health (1-4). This … Continue reading Kale

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Turnips

Turnip Facts: You can eat both the root and the green. The root is high in vitamin C and the green is high in vitamins A, C, E, and B6. Eat the beet greens raw in a salad or sautéed up in a stir-fry! Shopping and Storage Tips: If you plan on using the tops, … Continue reading Turnips

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Bell Peppers

Bell Pepper Facts: Bell peppers lack “capsaicin”, a compound found in most peppers that produces a burning sensation (1,2). They are a good source of vitamin C, vitamin A, as well as lycopene and beta-carotene, which are phytochemicals often found in red, orange, and red fruits and vegetables (3). These nutrients have high antioxidant properties, … Continue reading Bell Peppers

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Garlic

Nutrition Information Garlic has a high mineral content, containing a rich source of manganese, vitamin B6, along with a good amount of vitamin C, copper, selenium, phosphorous, and calcium [1]. Aside from their nutrient content, garlic houses a slew of sulfur containing compounds that have been associated with anti-inflammatory properties as well as beneficial effects … Continue reading Garlic

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Eggplant

Nutrition The stunning and unique purple eggplant is also a powerhouse of nutrition! It contains phenolic acids, or polyphenols, which are disease-fighting antioxidants. Evidence shows these phenolic acids help your body to fight against the oxidative damage that causes diseases like heart disease and cancer [1]. Eggplant is also a good source of potassium, which helps … Continue reading Eggplant

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Asparagus

Asparagus Facts: Asparagus is an early spring vegetable that has many essential vitamins and minerals. Asparagus is ripe for only a very short season in early spring, sometimes only a few weeks! There are festivals dedicated to celebrating this very seasonal vegetable, including one in Oceana County, Michigan (1). Michigan is the second largest producer … Continue reading Asparagus

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Zucchini

Zucchini Facts: Zucchini is a delicious summer vegetable that contains Vitamin C and folate (1,2). Zucchini has modest amounts of minerals that the body needs, including calcium, potassium, copper, magnesium, and phosphorus (1,2). These nutrients are involved in many body processes that help support skin, heart, lung, and eye health. As an added bonus, zucchini is naturally … Continue reading Zucchini

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Carrots

Carrot Facts: Carrots get their bright orange color from β-carotene, which turns into vitamin A, a powerful antioxidant in the human body.  Vitamin A help preserve vision, fight infections, maintain healthy skin and bones, and regulate cell growth and division. (1) Without enough vitamin A, you may be at a higher risk for night blindness or … Continue reading Carrots

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Swiss Chard

Swiss Chard Facts:  Although leaves of chard are eaten, it is in the same family as the beetroot. Chard is an excellent source of vitamins A, K, and C. Stalks of chard contain more iron than the leaves, hence their rosy color. Shopping and Storage Tips:  Select chard with fresh green leaves; avoid yellow or discolored … Continue reading Swiss Chard

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