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Vegetables

Eat 3 to 4 servings per day

Alfalfa sprouts are the tender shoots of the alfalfa plant.  They are rich in Vitamins C and K and calcium.  Alfalfa sprouts are rich in phytoestrogens and saponins which help reduce the risk of heart disease and reduce symptoms of menopause.  They are eaten raw on salads or sandwiches.  Make sure you rinse them thoroughly, as alfalfa sprouts have been linked to salmonella and e coli outbreaks.


ALFALFA SPROUTS


Artichoke is the flower of the plant.   Most people like to eat the heart, but the leaves actually contain the most health benefits.   It is nutrient dense and a good source of Vitamin C and K and folic acid.  Artichokes are full of antioxidants and phytonutrients which help protect against heart disease, liver disease, cancer and diabetes.  Artichokes can be difficult to eat.  Make sure you trim the stem, then boil or steam it.  You eat it by pulling the petals off.


ARTICHOKE


Asparuagus are pencil-sized spears with mild flavor that are most commonly green but can also be white or purple. A nutritional powerhouse, asparagus are a great source of fiber which helps with digestion.  They are packed with antioxidants and anti-inflammatory properties which are risk reducers for type 2 diabetes and heart disease. Asparagus also contains high levels of amino acid which serves as a natural diuretic. Asparagus can be roasted, grilled, steamed, sautéed, boiled or added to stir- fry. It tastes great drizzled with olive oil and seasoned with garlic, salt and pepper.


ASPARAGUS


Avocados, which are actually a fruit, are pear-shaped with green or blackish rough skin.  They have a smooth yellow-green edible flesh and contain a large seed. Avocados are rich and creamy and, although higher in fat, they are not necessarily unhealthy. They have a high amount of monounsaturated fat (oleic acid) which has been linked to reduced inflammmation.  They are also very high in potassium which helps reduce blood pressure. Avocados can be sliced up and added to salad, cut in half and sprinkled with salt or mashed to spread on toast or used to make some delicious guacamole.


AVOCADO


Bamboo shoots are part of the bamboo pole. They are the sprouts that grow out of the sides of the bamboo plant. When you purchase bamboo shoots, they are usually boiled; if they are raw, the shoot has a tough outer husk that needs to be removed prior to eating. Raw bamboo shoots are hard to digest and bitter in taste. Boiling them for 20-30 minutes is recommended to reduce the bitterness. Bamboo shoots are very low in calories, carbohydrates and sugar.  They are high in fiber and are a great source of potassium. Slice them and add to stir-fry with your favorite meats and vegetables.


BAMBOO SHOOTS


Sprouts are the tender edible shoots from a bean.  They have a mild flavor. They are a good source of enzymes that help increase energy and blood flow, and  kill bacteria.  They are high in copper, iron and magnesium.   Bean sprouts, mung bean sprouts and alfalfa sprouts are 3 of the most common types  of sprouts.  Of note, sprouts have been associated with outbreaks of Salmonella and E Coli so be sure to wash them thoroughly prior to eating.  They can be  tossed into a salad or smoothie or put on a sandwich in place of lettuce.


 SPROUTS


Beets are root vegetables with red fleshy roots and flavorful, edible greens. The red fleshy roots are rich in nutrients that help lower blood pressure.   Beets are a great source of betalains.  These are the phyonutrients that give beets their bright red color.  They are anti inflamatory and antioxidant and offer detox support.   Just be sure to eat beets in moderation.  Besides their beneficial nutrients, they are high in sugar and carbohydrates. Beets can be steamed or roasted or used raw in soup.

BEETS


Broccoli are green tree-like crisp vegetables that contain many health benefits.  Broccoli are packed with fiber, cancer-fighting antioxidants and many vitamins and minerals. It is high in Vitamin C, K, iron and potassium.  It is also higher in protein than most other vegetables.  Broccoli goes well with many different flavors.  It is best eaten raw or lightly steamed to keep all of its nutrients.

BROCCOLI


Brussel sprouts are leafy greens that look like mini cabbages. Brussels sprouts  are a great source of Vitamin K and Vitamin C. They are also a good source of protein, iron and potassium. They are good for heart health and can reduce your risk for cancer.  Brussel sprouts can be steamed, sautéed or roasted.  Just a 1 cup serving will meet your daily intake of Vitamin C and K for the day.

BRUSSEL SPROUTS


Carrots are a root vegetable typically orange in color. They can also be purple, red, black, white and yellow.  Crunchy and sweet in taste, carrots are rich in vitamins, fiber and antioxidants.  They are high in beta-carotenes and have cardiovascular as well as anticancer benefits.   Eat them raw or add to soups or stews. Interestingly, studies show that cooking carrots helps boost its antioxidant and nutritional levels.

CARROTS


  Cauliflower is a vegetable with a large edible head of tight clustered florets. It is often considered as one of the healthiest foods on earth. Cauliflower contains rich sources of anti-inflammatory compounds, vitamins and antioxidants such as vitamin K, thiamin, riboflavin, niacin  magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese, as well as tons of vitamin C.  Eating cauliflower helps boost heart and brain health and prevents chronic disease like diabetes, cardiovascular disease and various forms of cancer. It can be eaten raw with your favorite dip or hummus, made into rice, used as a healthy alternative to pizza dough, or mashed for a healthy version of mashed potatoes.

   

CAULIFLOWER


Celeriac is more commonly know as celery root is a root vegetable that tastes very similar to celery. It’s interior white flesh packs some serious health benefits. Celeriac is low in cholesterol, is an excellent source of vitamin C, which helps build a strong and healthy immune system, and is high in dietary fiber, which helps maintain a good digestive tract.  It also contains vitamin K, and B vitamins such as, thiamine, riboflavin, niacin, pantothenic acid, and vitamin B6. It is also high in calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc. You can substitute Celeriac where you would use a potato in recipes like soups or stews.​
   

CELERIAC


Celery is a crunchy, crispy, long, light green leafy stalk that is an excellent source of antioxidants and anti-inflammatory activities.   It helps improve cholesterol and blood pressure, and helps prevent heart disease.  Celery contains vitamins and minerals such as vitamin K, vitamin C, potassium, folate and vitamin B6.  It also has virtually zero calories.  Celery also helps reduce uric acid for those who suffer from Gout, and can also reduce systemic inflammation. Enjoy celery by itself or with peanut butter or almond butter.  Celery is also a nice addition to tuna, chicken, and egg salad.

   

CELERY


 Chayote is part of the gourd family. It is a light green pear-shaped vegetable that has a crunchy texture and has a mild taste similar to a butternut squash, pumpkin or cucumber. It is high in fiber which helps treat constipation and controls blood sugar levels, which makes it a good choice for diabetics. Chayote is extremely low calories, with just 16 calories per 100g. It also contains no saturated fats or cholesterol and is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. It can be peeled, sliced and added to a salad or sautéed with some garlic and herbs.  The seed can even be cooked and eaten. ​​
   

CHAYOTE


Cucumber is a long, green skin, crisp, water vegetable with small edible seeds inside. Cucumber is known for its anti-diabetic, lipid-lowering and antioxidant properties. Cucumbers have a detoxifying, cleansing effect on the body. They supply minerals that are great for your skin such as magnesium, potassium, and silicon. They have over 90% water content which helps keep you hydrated, refreshed and keeps you feeling full without the calories. It is a great go-to snack and it can be cut into slices and dipped in hummus.  You can also add it to salads, or make a greek tzaziki sauce with it.  

   

CUCUMBER


Daikon Radish is Japanese for white radish.  It is a white fleshed root vegetable that looks
similar to a carrot, has a very mild taste, and is very low in calories. Daikon radishes contain several great antioxidants that prevent types of cancer, boost immune health and keeps kidneys healthy.  They are rich in potassium, magnesium, calcium and iron. They also contain vitamin A, C, E & B-6. Both the roots and leaves of the daikon radish are edible. The leaves actually carry a much higher Vitamin C content than the actual radish.  Adding daikon radishes to a salad is an easy way to incorporate them your diet. They can also be baked or boiled in stews and soups or in a stir fry. 

DIAKON RADISH


Eggplants are low in calories, high in fiber and contain an impressive variety of vitamins and minerals which aide in flushing out toxins, contribute to healthy bones and improves heart and digestive health. They also lower cholesterol, fight cancer and inflammation. Eggplant has a unique mild flavor that takes on the flavor of whatever it is cooked with. It is a great source of dietary fiber, vitamin B1 and copper. It is also a good source of manganese, vitamin B6, niacin, potassium, folate and vitamin K. Cooking eggplant has been shown to have more benefits than eating it raw. It’s rich, shiny dark purple skin is edible too. Try grilling or roasting or baking for a delicious meal.

   

EGGPLANT


Fennel is a celery-like vegetable with a licorice/anise-like flavor and smell. There are 3 parts of the fennel plant which are the bulb, the green celery-like stems and the seeds, all of which are edible. Fennel contains a nutrient that fights cancer and is also high in potassium, which helps reduce blood pressure. It contains vitamin C which helps maintain a healthy immune system. It is also high in fiber, potassium, folate, vitamin C, vitamin B-6 and phytonutrient content, and contains no cholesterol.  Add to salad, soup or add it to a roast.​ 

FENNEL


Green beans contain an exceptional amount of antioxidants and flavonoids. Flavonoids help in the prevention of heart disease and cancer, reduce body fat and prevent obesity.  They are a great source of fiber, and also contain calcium, silicon, iron, manganese, potassium, and copper. They also contain vitamins like A, C, K, B6, and folic acid.  Add these long green pods to a stir-fry, a casserole, or cook until tender-crisp and make a salad. They can be cooked in garlic and olive oil for a delicious side dish.

   

GREEN BEANS


Hearts of palm are white, tube-shaped vegetable harvested from the inner core of a palm tree. Some say they taste similar to an artichoke or asparagus and they are most often used in cold salads. Palm hearts contain beneficial nutrients such as  protein, riboflavin and dietary fiber, vitamin C, folate, calcium, iron, magnesium, phosphorus, zinc, copper and manganese. They are rich in potassium, which is essential to maintain low blood pressure levels and fiber, which is beneficial for digestive health.
   

HEARTS OF PALM


Kohlrabi belongs to the cabbage family and is either a light green or purple bulb with a taste between cabbage and broccoli stems. It is an excellent source of Vitamin C, containing  more vitamin C than an orange.  Vitamin C  keeps your bones strong, immune system healthy and can also enhance your body’s fat burning capabilities. It is full of nutrients and minerals like copper, potassium, manganese, iron, and calcium, as well as vitamins, such as vitamin C, B-complex vitamins, vitamin A, and vitamin K. It can be eaten raw or cooked.

   

KOHLRABI


Leeks are related to garlic, onions, shallots and scallions and have a sweet mild onion-like taste. Leeks look like large scallions, having a very small white bulb and leafy stalks that flows into green tightly layered leaves. Leeks are a great source of vitamin K and a very good source of manganese, vitamin B6, copper, iron, folate and vitamin C. Leeks are also a good source of carotenoids, dietary fiber, magnesium, vitamin E, calcium and omega-3 fatty acids. Leek can be added to soups, stews and salads.​

LEEKS


There are many different types of mushrooms and they each offer their own unique qualities.  Mushrooms take on the fifth taste, which is “umami,” or savory, almost like meat.  The most common mushrooms fight cancer, improve immunity and lower inflammation, protect heart health, improve energy, improve brain function and help with weight management. They are good sources of selenium, copper, niacin, potassium and phosphorous. Mushrooms also provide protein, vitamin C and iron. Mushrooms can be eaten raw in salads or cooked in any dish you'd like including soups, stews, and even on their own as a side dish. 

   

MUSHROOMS


Okra is a flowering plant in the mallow family. It has a mild flavor similar to eggplant. These long, green pod vegetables have several health benefits. Okra is low in calories and high in soluble and insoluble fiber, which studies have shown supports digestion and manages blood sugar.  It helps fight heart disease, lowers cholesterol levels and helps with weight management and digestive functions. It also contain potassium, vitamin B, vitamin C, folic acid, and calcium. Okra is usually boiled, but can be steamed, grilled, fried or added to soups and stews.

OKRA


 ​Whether white, yellow or red, onions are loaded with numerous health benefits. In addition to adding big flavors to a dish, these pungent bulbs contain a lot of nutrients and antioxidants. They contain chromium, vitamin C, biotin, manganese, copper, fiber, potassium, and vitamin B6.  Some of onion's long list of benefits include lowering the risks of diabetes, asthma, arthritis, heart disease and cancer. Different color onions have different flavors but all can be eaten raw, grilled, sautéed or roasted.
   

ONIONS

Peas are crescent shaped green pods that have small round peas inside them. These sweet, small round peas can be eaten raw or cooked. Green peas are a rich source of minerals such as calcium, iron, vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate.  With a daily consumption of 2 milligrams or more, studies have shown that one of the nutrients in peas lowers your risk of stomach cancer.  Enjoy peas as an addition to meals, as a side dish, with meat, or cooked in rice or quinoa.​  

PEAS


There are many different types of peppers like bell, banana, jalapeño and chili.  Nutritionally, peppers vary depending on the type of pepper. In general, all peppers are a good source of vitamin A, C and K, manganese, iron, and potassium, . Studies have shown that the vitamin A and C, particularly in green bell peppers, lowered the risk of prostate cancer. It’s also said that a single raw red pepper can meet the daily requirements for both vitamin A and C. There are many ways to prepare dishes with peppers whether sweet or hot. Enjoy them raw in salads, stuffed, or sautéed with some mushrooms and onions​.
   

PEPPERS


Radishes are edible root vegetables mostly eaten raw as a crunchy, peppery, pungent flavored salad vegetable. Radishes can come in different forms, varying in size and color. Both the radish and its greens are edible. Radishes contain antioxidants that have a proven role against cancers of the prostate, breast, colon and ovaries. They contain folate, fiber, riboflavin, and potassium, as well as decent amounts of copper, vitamin B6, magnesium, manganese, and calcium.  Radishes can be enjoyed in a salad, or sliced and dipped in hummus as a snack.

   

RADISHES


Scallions, also known as green onions, are long with a white stem end and green top. They can be eaten raw or cooked and have a milder taste than an onion. Scallions are rich in vitamin K which helps prevent Alzheimer’s disease and play an important role in bone health.  They also contain B-complex vitamins, copper, iron, manganese, pyridoxine, folic acid, niacin, riboflavin, and thiamin, and calcium. Freshly chopped scallions are used in salad and soups and used in recipes like stews and stir-fries.

   

SCALLIONS


The snow pea, sometimes called Chinese pea pod, is a type of pea eaten whole in its flat pod. They have a crisp sweet mild flavor and can be eaten raw or cooked. Snow peas have anti-inflammatory properties that helps relieve the inflammation in types of diseases like arthritis, asthma, IBS, gout and auto immune disease. Snow peas contain Vitamin C, folate, manganese, dietary fiber, niacin, phosphorus, vitamins A, K and B1. Snow peas are delicious in salads, stir frys, and eaten raw as a snack as they are low in calories. 

   

SNOW PEAS


Bean sprouts are a common ingredient in asian cuisine, made from sprouting beans.  Different types of bean sprouts have different tastes depending on the bean, ranging from spicy to mild, to earthy and grassy flavors.  They contain vitamin C, vitamin K, iron and folate. They are a great addition to salads and stir frys.  Raw sprouts have been associated with bacterial infections so they must be washed thoroughly before eating.


SPROUTS


Summer squash comes in many different varieties. Each variety may have a different shape, color, size and flavor but all varieties share some common characteristics. They contain a rich source of magnesium which has been shown to reduce the risk of heart attack and stroke and have high levels of manganese which is a mineral that helps the body process fats, carbohydrates and glucose. They also contain Vitamin A and C, fiber, folate, riboflavin, phosphorus, potassium and Vitamin B6. With all the varieties of summer squash, there are many ways to prepare it. Enjoy it raw, grilled, roasted, sautéed, steamed or added to casseroles.

   

SUMMER SQUASH


A tomatillo looks like a small green tomato with a paper-like husk covering it on the outside. It has a juicy pulp with tiny seeds just like tomatoes on the inside. They have a sweet, tart flavor and are very popular in Mexican cuisine. Tomatillos are a great source of dietary fiber, niacin, potassium, and manganese. They contain 20% of the daily recommended value in vitamin C, 13% of the vitamin K, and a good amount of iron, magnesium, phosphorus, and copper. Two popular uses for tomatillos are salsa verde and Mexican mole sauce, but they are delicious added to salads as well.

   

TOMATILLO


Tomatoes come in many shapes, sizes, flavors and colors, but they are mostly red, tangy and sweet. They are considered one of the best sources of lycopene which has been found to help protect against several cancers like oral, lung, stomach, colon, prostate, breast and cervical. Tomatoes are also high in vitamins A, K and C which help fight against infections. They also contain significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. The preparations for tomatoes are endless. They can be added to stews, salads or make a soup, sauce or salsa. 

   

TOMATO


A turnip is an apple-sized root vegetable that is white around the bottom, purplish around the top and has leafy greens. Smaller turnips have a sweet flavor while bigger ones have a more bitter and woody flavor.  They are low in calories and are a great source of fiber, antioxidants and minerals. The greens are packed with immune-boosting vitamin C, K and A and its leaves help boost the body’s detoxification system, improve liver functions and reduce inflammation.  They are also a very good source of potassium, magnesium, pantothenic acid, vitamin B2, iron and phosphorus.  Turnips can be added to salads, stews, or try substituting a turnip for a potato in soups. 

   

TURNIP


 The water chestnut’s brownish-black paper-like skin resembles that of a chestnut but is not a nut at all. The water chestnut is a vegetable with a crunchy texture and mild nutty taste whether consuming them raw or cooked. Water chestnuts provide 10% each of the daily recommended value in vitamin B6, potassium, copper, riboflavin, and manganese. They are most commonly used in Chinese dishes like stir-fry, mixed in with chicken, peppers, and other vegetables. 

   

WATER CHESTNUTS


Almost identical to green beans in all aspects except for color, wax beans have yellow pods. They are very low in calories, are a good source of fiber which helps constipation and regulates blood sugar levels.  They are also a good source of vitamin C, an antioxidant essential to good health, disease prevention and cancer prevention.  They are also a good source of protein, thiamin, riboflavin, niacin, vitamin B6, calcium, iron, magnesium, phosphorus, potassium and copper, folate and manganese.  Wax beans are great raw or cooked. They can be steamed, dressed in a salad or roasted.

   

WAX BEANS


Zucchini is a type of squash vegetable that is low in calories, natural sugars and starch and high in fiber, potassium and antioxidants.  It has a very mild flavor.  Much of the fiber and antioxidants are in its skin, so it’s best to keep the skin on. These benefits have shown to lower blood pressure and have anti-inflammatory, anti-diabetic and insulin-regulating properties. They also contain vitamin A, magnesium, folate, potassium, copper, and phosphorus.  Zucchini is very versatile in the kitchen and can be used in sweet or savory recipes. You can eat them raw, grilled, sautéed, roasted, steamed, the list is endless.​

ZUCCHINI