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VEGETABLE

Red potato

Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fiber. 100 g provides 70 calories, however, they contain very little fat (just 0.1 g per100 g) and no cholesterol. They are very good natural sources of both soluble and insoluble fiber. The dietary fiber in them increases the bulk of the

Zucchini

Zucchini is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers. Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents

Culantro

Culantro (Eryngium foetidum) is a culinary and medicinal leafy green herb commonly used throughout the West Indies, Latin America and, many Asian countries. The herb is mainly used as a seasoning in the preparation of a range of foods including vegetable and meat dishes, sauces, chutneys, and preserves. In addition to its culinary usage, E.

Chicharo beans

Dried beans or legumes are an inexpensive and healthy way to include into your 5 A Day diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of Bvitamins, potassium, and fiber, which promotes digestive health and


White beans

Health Benefits Navy beans are an excellent source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with

Red beans

Health Benefits Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined

Chickpeas

Health Benefits Digestive Tract Support Even though legumes are known for their fiber, most people do not know how helpful the fiber in garbanzo beans can actually be for supporting digestive tract function. First is the issue of amount. Garbanzos contain about 12.5 grams of fiber per cup. That’s 50% of the Daily Value (DV)!

Black beans

Health Benefits Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value


Leek

Leeks contain many noteworthy flavonoid anti-oxidants, minerals, and vitamins that have proven health benefits. Leeks are moderately low in calories. 100 g fresh stalks carry 61 calories. Further, their elongated stalks provide good amounts of soluble and insoluble fiber. Though leeks contain proportionately less thio-sulfinites than that in garlic, they still possess significant amounts of

Ginger

Ginger root has been in use since ancient times for its anti-inflammatory, carminative, anti-flatulent, and anti-microbial properties. Total antioxidant strength measured in terms of oxygen radical absorbance capacity(ORAC) of ginger root is 14840 µmol TE/100 g. It contains health benefiting essential oils such as gingerol, zingerone, shogaol, farnesene, and small amounts of ß-phelladrene, cineol, and

String beans

Fresh green beans are very low in calories (31 caloriess per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean vegetables are a very good source of vitamins, minerals, and plant derived micronutrients. The beans are very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk

Cabbage

Fresh, dark green-leafy cabbage is incredibly nutritious; but very low in fat and calories. 100 g of leaves provide just 25 calories. The vegetable is a storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and help


Island lila

If you happen to be near a Hispanic market and are looking for a new food to add to your repertoire, you might want to consider giving malanga a try. A tropical root vegetable from South America, malanga is good baked, mashed or roasted. Including this root vegetable in your diet can help you meet

Carrot

Sweet and crunchy carrots are notably rich in anti-oxidants, vitamins and dietary fiber. They provide only 41 calories per 100 g, negligible amount of fat and no cholesterol. They are exceptionally rich source of carotenes and vitamin-A. 100 g fresh carrot contains 8285 µg ofbeta-carotene and 16706 IU of vitamin A. Studies have found that

Cassava

Cassava has nearly twice the calories than that of potatoes and perhaps one of the highest value calorie food for any tropical starch rich tubers and roots. 100 g root provides 160 calories. Their calorie value mainly comes from sucrose which accounts for more than 69% of total sugars. Amylose (16-17%) is another major complex

Yellow squash

Butternut squash compose of many vital poly-phenolic anti-oxidants and vitamins. As in other Cucurbitaceae members, butternut too has very low calories; 100 g provides just 45 calories. It contains no saturated fats or cholesterol; however, is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetables that often recommended by dieticians in

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