A delicious purple fruit known as the #1 super food! A remarkable concentration of antioxidants that help combat premature aging, with ten times more antioxidants than red grapes and thirty times the anthocyanins of red wine.
Offering an exceptional smooth texture, large asparagus offers a wonderfully sweet green taste that is difficult to describe. Once fresh asparagus has been tasted, the love relationship with this succulent vegetable begins. Marketed in uniform sizes according to the spear's diameter, Large asparagus is 17-19 mm and Extra Large is 20-25 mm
Nutritional Value
Asparagus provides a good source of vitamin A, vitamin C, plus calcium, iron and some protein. High in foliate and fiber, asparagus is fat-free, cholesterol-free, and sodium-free. One-half cup cooked asparagus contains about 23 calories. This nutritious vegetable is a useful source of vegetable protein. The greener the asparagus, the higher the concentration of nutrients. Eating five daily servings of fruits and vegetables lowers the chances of cancer. A recent study found that eating nine or ten daily servings of fruits and vegetables, combined with three servings of low-fat dairy products, were effective in lowering blood pressure.
Producing leafy stems and thin branching roots, fresh sweet basil's yellow-green leaves offer a distinct taste and an intense aroma. Warm and sweet, the spicy robust flavor combines anise, clove and mint.
Basil is said to improve the immune and digestive systems as well as the cardiovascular system. It is reported to aid in the treatment of various forms of cancer and rid the body of certain bacteria. Applied topically, it relieves the discomfort of insect bites.
Round, firm, smooth and a rich deep red, cooked fresh beets offer a tender, sweet, delicious flavor.
Low in calories, beets contain about 50 calories per medium beet, plus provide a source of carbohydrates, fiber, protein, folic acid, vitamin A and potassium. Beets should be eaten with their greens as actually beet greens are more nutritious than the beets. The greens are especially high in beta carotene, folic acid and have almost twice the potassium of the beets themselves.
Producing grayish-green leaves, fleshy edible stems and tight dense central heads, the crisp clustered flower buds of fresh broccoli give the appearance of a lovely vegetable bouquet. Rich deep green with a silvery to copper colored tint, broccoli releases a distinct green vegetable fragrance and offers a matching flavor. Crisp and crunchy when raw, cooked broccoli's texture is tenderly smooth.
One of the most nutritious of all vegetables, broccoli contains complex carbohydrates, protein, vitamin C, vitamin A, potassium, folic acid, calcium, iron and fiber. If that isn't enough, it has plenty of cancer-fighting properties. Not only loaded with antioxidants, such as beta carotene, folic acid and lutein, its high fiber helps to prevent cholesterol. Having anti-ulcer and antiviral properties, broccoli also helps regulate blood sugar and insulin. Three-fourths cup cooked or four ounces raw broccoli has about 33 calories.
Small, round and pleasantly plump, the precious fresh blueberry sports a blue-black color with a slight silver-white to grayish hue. The dark blue pulp inside is deliciously succulent and tart-sweet. This popular entirely edible little morsel of nature offers a slightly crunchy juicy texture. A characteristic dusty film, called "bloom", is produced by cells in or near the surface that forms a natural waterproofing and prevents the blueberry's delicate skin from cracking.
Three and one-half ounces contain about 56 calories, 13 milligrams of vitamin C and 89 milligrams of potassium. Low in fat, blueberries are sodium-free and provide a source of fiber. Eating five servings daily of fruits and vegetables lowers chances of cancer. A recent study found that nine to ten daily servings of fruits and vegetables with three servings of low-fat dairy products were effective in lowering blood pressure.
Baby bok choy's crunchy pale green leaves and stems are wonderfully sweet and taste similar to a delicately-flavored cabbage. Pleasing to the eye and palate, this attractive baby vegetable offers a very tender texture. Baby bok choy's crunchy pale green leaves and stems are wonderfully sweet and taste similar to a delicately-flavored cabbage.
Like other cabbage, baby bok choy is an excellent source of vitamin C, a good source of vitamin A, contains several minerals, and is low in calories. This nutritious green is ideal roughage to aid digestion. Note: Bok choy, particularly the outer leaves, can cause an alkaline reaction in the body due to its content. Eating five daily servings of fruits and vegetables lowers the chances of cancer. A recent study found that nine or ten daily servings of fruits and vegetables, combined with three daily servings of low-fat dairy products, were helpful in lowering blood pressure.
Small, compact, and bright green, Brussels sprouts resemble tiny cabbages. They offer a unique nutty, sweet taste all their own. The smaller the sprout, the better the flavor.
Offering a decent amount of potassium, Brussels sprouts provide dietary fiber, protein, vitamin A, vitamin C, foliate, iron, carbohydrates, and some calcium. A serving of four Brussels sprouts has about 40 calories.
Offering a sweet taste and crunchy texture, jumbo carrots are big in flavor. Boasting broad shoulders with a smooth gradual taper, carrots are appreciated for their great color, excellent taste and crisp texture.
Very nutritious, carrots provide the highest content of vitamin A of all the vegetables. Brightly orange-colored carrots contain carotenoids and flavonoids, two important phytochemicals, and a natural bioactive compound found in plant foods. These elements work with nutrients and dietary fiber to protect against disease. Beta-carotene, a member of the carotenoids family, was originally found in carrots and protects the body by decreasing the risk of heart disease, stroke, blindness and certain types of cancer. The deeper the orange color, the more beta-carotene in the carrot. The nutritional value of carrots actually increases with cooking. The tough cellular wall on raw carrots does not break down very easily; therefore, cooking carrots until just tender makes their nutrients, including beta-carotene, more beneficial. Cooking also brings out their natural sweetness.
Having the appearance of a very firm-textured cloud of sorts, cauliflower grows as creamy white to very snowy white tightly packed florets on a single stalk. This compact head of undeveloped white flower buds is known as the "curd." Although they vary in size, size does not affect the quality or flavor. Releasing a distinctive odor when cooked, cauliflower contains sulfur compounds that have a characteristic pungent smell. Brief cooking helps to minimize some of the odor. Prepared much like collard greens, the hearty outer green leaves of cauliflower are also edible.
An excellent source of vitamin C, cauliflower provides vitamin A, vitamin B-complex, vitamin E, carbohydrates, protein, iron, calcium, potassium, phosphorus, magnesium, and dietary fiber. Cooking reduces vitamin C and eliminates vitamin E. Three and a half ounces contain about 25 calories.
Referred to as "ribs," sleek celery stalks are refreshingly crisp and crunchy. Most of the celery available in the marketplace today is the green celery also known as Pascal. Medium to light green, celery's fresh edible leaves can be used like an herb. Considered one of the "Big Four" in the kitchens of restaurants worldwide, celery earns its membership by being one of the most used ingredients by chefs. Pretty parsley, flavorful onions and colorful carrots join celery as the favored base flavorings for special sauces and stocks. Celery "hearts" are the tender innermost ribs of the celery stalk.
Although celery has very few calories and is low in fat, it actually has appetite-stimulating properties. It does offer a source of potassium, folic acid, carbohydrates, protein, dietary fiber, vitamin A, vitamin B-complex, vitamin C, vitamin E, iron, magnesium, phosphorus and calcium. Two medium stalks contain about 20 calories. Mostly water, celery acts as a mild diuretic.
A very leafy green plant with small stems and an abundance of roots, cilantro is easily recognized by its distinctive characteristic aroma. Its bright, lively, indented leaves somewhat resemble a feathery parsley. The flavor is sharp with a strong earthy freshness. Its unique sage-citrus taste delivers a gentle bite to a variety of foods. Unlike most herbs, cilantro is used as a vegetable as well as an herb.
A great source of vitamin A and very low in calories, one cup of cilantro contains about five calories. Eating five daily servings of fruits and vegetables may help to lower the risk for cancer. A recent study found that eating nine or ten daily servings of fruits and vegetables, combined with three servings of low-fat dairy products, was helpful in lowering blood pressure.
Truly a vegetable staple, how does one justly describe biting into a delicious, hot, buttered fresh ear of sweet yellow corn? Juicy, plump, tender, oh-so-sweet, bright yellow kernels are packed tightly on the cob -- offering an unforgettable addictive flavor and creating a ravenous insatiable desire for more.
One medium ear of corn contains about 80 calories, some vitamin A, vitamin C, iron, potassium and dietary fiber. Having antiviral and anticancer properties, corn in small amounts may help to neutralize stomach acid. Corn is a grain and forms a complete protein when eaten with legumes.
Making its ho-hum appearance in warm brown and cream-colored tones, the cremini mushroom looks rather ordinary and resembles its relative, the domestic common white mushroom. Usually a little larger in size, it wears a light-brown, round, plump cap. Offering a rather hearty flavor, this mushroom has been described as earthy and very mushroomy. Its firm texture softens when cooked, but is still considered firm. Mushroom fans say the cremini's texture best reveals what a mushroom is all about. Cremini and portabella mushrooms are the same variety, except that cremini mushrooms are younger and smaller.
Mushrooms provide protein, fiber, a substantial amount of vitamin B, vitamin D, vitamin K, copper and other minerals. Sugar-free, one cup of raw mushrooms has about 20 calories.
A delicious whole food sweetener from California organic dates. Unlike refined sugars, from which vitamins and minerals are stripped during the refining process, date sugar retains its naturally occurring nutrients during the drying process.
All-natural with no preservatives, no hydrogenated oils, no trans fatty acids, no animal products, lactose-free, and kosher. Contains healthy omega 3 and 6 fatty acids, and tastes better than the real thing.
A small purple eggplant, this edible cutie has a tender delicate skin. Usually sweeter than larger varieties of eggplant, the finer flesh of this young member of the eggplant family is very tender and contains fewer seeds. The flavor it offers is subtle, with a melting consistency. Considered a fruit, eggplant is cooked and eaten like a vegetable.
High in carbohydrates and low in calories, eggplant has about 30 calories per cup. Containing traces of several nutrients, eggplant is a good source of potassium, vitamin A, vitamin B-complex and vitamin C. Erroneously thought by many to be a meat replacement, the eggplant only provides a fraction of the protein contained in meat. Only eggplant's texture and bulk can be considered for its "meat substitute" reputation. Eating five daily servings of fruits and vegetables helps to lower the risk for cancer.
Cage-free poultry and turkey is raised with wholesome feed and sunshine, and WITHOUT growth stimulants, antibiotics, steroids, and preservatives. Free-range poultry is 30% leaner and takes up to 1 1/2 to 2 years from hatching before it is sold to market. Conventional poultry is kept in crowded cages with artificial light, and takes an average of only 3 months from hatching to reach the shelves of your local supermarket.
Garlic braids contain about twenty-four whole bulbs strung together and are most often bound in a mesh bag. This festive display offers the garlic lover the convenience of close-at-hand garlic. For an attractive touch, dried flowers and colorful ribbon may be added to the braid.
Four grams of garlic contains approximately five calories and a trace amount of vitamin C. All alliums (plants in the garlic family) contain iron and vitamins and have mild antibiotic properties. It is claimed that a regular diet of garlic will soothe asthma, lower hypertension and blood cholesterol, and counteract atherosclerosis. According to tradition, garlic is a pungent warming food that is a tonic for digestion, energy, and respiration. Garlic "aerates" the body, which is said to prevent dampness from settling in to cause colds, and prevents parasites. Regular garlic eating is recommended, but in moderation because an excess is considered harmful for the liver and stomach. Much research has been done on the chemistry of garlic, and studies indicate it inhibits thrombosis. Garlic contains allicin, anasulfides, and allithiamin. During the cooking process, garlic produces propyldisulfate, thiamine, and alinamine.
Can supply any diet with a rich source of essential fatty acids (omega 3 & 6 fatty acids), antioxidants, vitamins, minerals, fiber, chlorophyll, Is a completely balanced, gluten-free source of essential amino acids.
Plain in appearance but rich in flavor, aromatic Italian parsley produces shiny green flat leaves that offer a strong peppery taste. Both leaves and stems are edible. Italian parsley is by far the most flavorful parsley and the most preferred by chefs. Viva!
Rich in nutrients, parsley contains vitamin A, vitamin C, iron and beta carotene. Eating five daily servings of fruits and vegetables may help to lower the risk for cancer. A recent study found that eating nine or ten daily servings of fruits and vegetables, combined with three servings of low-fat dairy products, was effective in lowering blood pressure.
There are actually two commercial kale varieties -- one with curly edged leaves that vary from spruce green to grayish or bluish green, and the other with smooth leafs that have only a slightly wavy margin. Nonheading and closely related to collards, kale offers a bold flavor that can be slightly bitter.
An excellent source of vitamin C, kale provides iron, vitamin A, calcium, magnesium, potassium, protein, carbohydrates and dietary fiber. One half cup of chopped boiled kale contains about 18 calories. Eat with fish, poultry and meats to enhance iron absorption.
Offering a rich lemony scent and matching flavor without any true lemon tartness, lemon grass has a slightly swollen white base that looks somewhat like a scallion. Entirely edible, its mysteriously wonderful tropical taste is reminiscent of lemon zest with a hint of ginger.
Oil is extracted from lemon grass for its high vitamin A content. Most vegetarian capsules of vitamin A are made from this oil.
Romaine lettuce produces fairly large, somewhat firm cylindrical heads and thick leaves. Medium to dark-green in color, the hardy leaves fade to nearly white. Offering a delicious flavor, the inner leaves are the sweetest.
One and one-half cup of shredded romaine lettuce contains about 15 calories. Rich in nutrients and fat-free, this green provides protein, vitamin A, vitamin C, calcium and dietary fiber.
Nearly sixteen different greens and lettuces are in the attractive and popular spring mix. This delightful mix includes red romaine, baby spinach, radicchio, green romaine, red oak leaf, mizuna, red leaf, lollo rossa, arugula, red mustard, green mustard, red chard, frisee, and tatsoi. Spring mix blends may vary. Varying in taste and texture, spring mix offers a pleasant and palatable balance of flavors and textures. About half of the greens and lettuces are sweet and mild, while others have a slightly bitter edge.
Organically grown spring mix is free from harmful chemicals and preservatives. Nutritious spring mix provides vitamins and minerals, and is a good source of fiber. Low in calories, one cup contains about 15 calories. A dieter's delight and salvation, versatile spring mix offers lots of healthy eating without an abundance of calories. Dark-colored greens offer the most nutrition. Eating five daily servings of fruits and vegetables helps to lower the risk of cancer. A recent study found that eating nine or ten daily servings of fruits and vegetables, combined with three servings of low-fat dairy products, was effective in lowering blood pressure.
Wrapped in a white, paper-dry skin, this mild onion's crisp white juicy firm flesh is deliciously sweet. Because they have a higher water content, they are sweeter then yellow onions, but still do bring tears to the eyes.
Fat-free, cholesterol-free, and very low in sodium, white onions contain vitamin C, calcium and dietary fiber. One average size onion has about 60 calories.
Certified organic produce is grown on land that has been absent of synthetic chemicals for a minimum of three years. Contrary to traditional agriculture practices, growing organic helps protect future generations from the ravages of cancer-causing pesticides, as well as preventing soil erosion, protecting water quality, saving energy, helping small farmers and their health, and promoting biodiversity of life. No wonder organic food tastes so much better! Eating organic, to us, means eating wonderful food with a clear conscience. The organic industry is a sustainable type of agricultural practice for our rapidly weakening environment. The current environmental crisis is facing big issues, but the reality is small. Every person counts. We live with the belief that just one person can change the world. When you buy organic, you are choosing to respect your body as well as the earth it is standing on. No wonder the FDA-recommended daily consumption of fruits and veggies is 12 portions per day. The nutrition differences are huge. Research done by Global Organics says that you would need to consume 48 bunches of conventional spinach to get the equivalent of 1 bunch of organic spinach.
Sources say that the parsnip resembles either an albino carrot or a carrot that has seen a ghost. Pale yellow, the parsnip is more irregular in shape than its cousin the carrot. Under its knobby skin is a creamy smooth root with a firm texture. Usually marketed without its leaves, the green leaves closely resemble those of celery, another relative. Having a taste all its very own, the flavor of parsnips is wonderfully sweet and nutty.
High in fiber, parsnips contain vitamin C, vitamin E, folacin, magnesium, manganese, potassium, carbohydrates, and a trace of protein. Three and one-half ounces of cooked parsnips have about 75 calories.
If ever a fruit was like a miniature treasure chest, it is the pomegranate. Wrapped securely in a thin but tough, leathery, rich-red to reddish-purple skin, the interior of this fabulous, apple-sized fruit is reminiscent of jewels, with the difference being that these crunchy jewels are edible and exceptionally delicious. Each tiny seed is enclosed in a translucent brilliant red pulp that contains a sweet-tart juice.
Providing some vitamin C and B vitamins, plus a moderate amount of fiber, protein, and carbohydrates, pomegranates are an excellent source of potassium. Very low in sodium, one fruit contains about 105 calories.
Absolutely the ultimate, the massive and gorgeous portabella mushroom has an easily identifiable round tan-to-brown flat cap that is securely attached to a thick edible stem. This spectacular mushroom extraordinaire is one of the largest available. Because the portabella has a longer growing cycle, it develops into an impressive mushroom that boasts a substantial and meaty texture. Firm and definitely not shy, this mushroom monster is seriously mouthwatering.
Mushrooms provide a good source of protein, fiber, a substantial amount of the B vitamins, copper, and other minerals. Sugar-free, one cup of raw mushrooms has about 20 calories
Actually a kind of nonheading broccoli, rapini looks much like tiny bunches of broccoli on long stems nestled among spiky large leaves. A yellow flower or two may appear. Seriously aggressive in the flavor department, this deep green vegetable delivers a ferocious pungent-bitter taste. If given a culinary chance, fans become quite addicted to its extremely bold presence.
Low in sodium and very low in calories, one cup contains about 40 calories. An excellent source of vitamin A and vitamin C, rapini provides a good source of potassium and a fair amount of iron and calcium.
Natural sea salt mined from ancient sea beds contains 50+ trace minerals, including iodine.
Unlike most table salt, RealSalt is not bleached, kiln dried, heated, or altered with chemicals or pollutants. RealSalt also has a full complement of beneficial trace minerals. RealSalt comes to you in its natural form, with nothing added. The result is a delicate, sweet salt flavor that you may not have experienced before.
Round, compact, and no lightweight for its size, red cabbage boasts lovely dark-red thick and pliable shiny leaves. Tender and deliciously juicy in texture, the color of this cabbage has an effect on its slightly peppery flavor. The darker the red, the better the taste. Chefs prize it for adding vivid color to salads and cooked dishes.
Fat-free and cholesterol-free, red cabbage is rich in vitamin C, plus it offers carbohydrates, calcium, iron, protein, thiamin, riboflavin, potassium and dietary fiber. One cup of shredded cabbage contains about 25 calories. Cabbage recently has been shown to have disease-preventive properties.
Rosemary is seriously aromatic and considered to be one of the most beautiful of all the herbs. The complex flavor is a robust and bold blend of camphor and pine, with a subtle hint of nutmeg and lavender.
Rosemary contains vitamin A, vitamin C, iron, calcium, magnesium, phosphorus, potassium, sodium and zinc. Rosemary is claimed to be an herb specifically good for the brain, so eating it may help improve memory. Rosemary tea is said to relieve headaches.
An Asian favorite that is rich in antioxidants, 8 essential amino acids, fiber, vitamins B1, B2, B6, B12, D2, and niacin.
Spaghetti squash really can substitute for spaghetti. Large, oval, and sunny yellow, this variety looks more like a melon than a squash and usually weighs four to eight pounds. Especially prized for its unusual cooked yellowish flesh, it separates into thin, long, translucent strings that actually resemble pasta. Fun to eat, even children may ask for more.
Providing vitamin A and vitamin C, spaghetti squash also contains some of the B vitamins. An excellent source of fiber, deep-colored squash offers the most beta carotene. One cup of cooked squash has about 100 calories.
Possibly the most versatile of all the greens, spinach produces succulent, dark green spoon-shaped leaves. It offers a subtle, yet assertive, flavor.
Spinach is good for us. Mom said so. An excellent source of antioxidants, spinach has four times the beta carotene of broccoli. High in lutein, nutrients in spinach help lower blood cholesterol. Spinach also contains carbohydrates, protein, fiber, vitamin A, vitamin C, calcium, iron, and folic acid. For best nutritional value, eat it raw or slightly cooked.
Referred to as the classic yam and much larger than a regular sweet potato, the Garnet is also called the red yam. Quite moist, its orangish-yellow flesh is described as being "succulent" and having an excellent flavor. Encased in a light red-purplish garnet-colored skin, some can grow to be a foot long.
This nutritional vegetable offers a source of protein, carbohydrates, vitamin A, vitamin C, thiamine, niacin, riboflavin, and potassium. One-half cup cooked sweet potato contains about 103 calories, 1 gram of fat, and 3 grams of dietary fiber.
Beautiful to look at and delicious to eat, stunning rainbow Swiss chard not only offers a dazzling visual effect, it delivers a lighter flavor compared to regular chard. Rather far out and over the rainbow, the striking large green or bronze-green leaves have a chewy texture and a just-right taste. It is actually like having two vegetables in one – because the colorful pink, red, crimson, pink and white striped, bright gold, orange to pale orange, white, purple and mauve stalks are deliciously edible, too.
Provides an exceptional source of vitamin A, iron and potassium, Swiss rainbow chard contains a good source of calcium, vitamin C, and fiber. One cup of cooked chard contains about 35 calories. Naturally high in sodium, one cup contains about 315 milligrams.
Cultivated by the farmers of East Asia for more than 5,000 years, the soybean has been called one of nature’s most perfect foods. Tempeh is cultured with soybeans, millet, brown rice, and barley.
Each serving contains 17 g of soy protein, and is a rich source of iron and fiber.
Tofu was first used in China around 200 B.C. Chinese legend has it that the first batch of tofu was created by accident. A Chinese cook added nigari to flavor a batch of pureéd, cooked soybeans. The nigari produced the curd that we know today as tofu. Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh hot soymilk with a coagulant. Traditionally, the curdling agent used to make tofu is nigari, a compound found in natural ocean water, or calcium sulfate, a naturally occurring mineral. Curds also can be produced by acidic foods, such as lemon juice or vinegar. The curds then are pressed into a solid block.
Tofu is rich in high-quality protein. It is also a good source of B-vitamins and iron. When the curdling agent used to make tofu is calcium salt, the tofu is an excellent source of calcium. While 50 percent of the calories in tofu come from fat, a 4-ounce serving of tofu contains just 6 grams of fat. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat content. Tofu is also very low in sodium, making it a perfect food for people on sodium-restricted diets.
Unlike farmed-raised salmon, wild salmon is low in mercury. Some studies show that mercury can have harmful effects on the body. Wild salmon is especially high in omega 3 fatty acids; in fact, it is 30% higher than farmed raised salmon, and it is also a leaner fish. These fatty acids are essential for normal growth and development, and they also may play a role in the prevention and treatment of heart disease, hypertension, arthritis, and cancer
Radiant yellow and resembling the larger variety, pretty baby crookneck summer squash is curved at the neck and has a thin, tender, often bumpy skin. Usually about three inches long, it has a bulbous bottom. The creamy flesh offers a mild squash flavor.
High in natural fiber, squash provides a good source of vitamin A, vitamin C, niacin, thiamine, riboflavin and contain some calcium, potassium and iron. Low in calories, an eight ounce serving has only 25 calories.
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