Know about Vegetables
Chives
About Chives:
Chives add a low calorie onion-like flavor to dishes. Although we use chives in small amounts, chives still add a bit of vitamin C and vitamin A to our diets.
Healthy Chives Recipes:
- Chinese Chives and Bean Sprouts Stir-fry
- Endive salad with chives
- Salmon in Green Ginger Sauce
Cilantro
About Cilantro:
Cilantro is also known as coriander and is related to carrots. In legend, cilantro was thought to be an aphrodisiac.Cilantro is used in natural medicine to stimulate digestion. One small serving of cilantro has an amazingly high amount of vitamin A and
Healthy Cilantro Recipes:
- Cilantro and Butter Trout
- Grilled Shrimp with Mint and Cilantro Pesto
- Lime and Cilantro Halibut
About Collards:
Collards are very low in calories, but high in antioxidants like beta carotene and lutein. This means that collards will help to keep your heart healthy and help to keep your vision healthy too.
Healthy Collard Recipes:
- Collard Greens and Tomatoes
- Sauteed Collard Greens
- Garlic Green
Cucumbers
About Cucumbers:
Cucumbers are often served as pickles. Cucumbers are a good source of potassium and are very low in calories.
Healthy Cucumber Recipes:
- Cucumber Sambal
- Cucumber and Chicken Salad
- Cucumber Peach Salsa
Dandelion Greens
About Dandelion Greens:
Dandelions are a great dietary source of calcium, vitamins A and K, plus the antioxidant lutein, which is important for healthy vision. Dandelions are natural diuretics and detoxifiers.Garlic has many healthy properties and may reduce cholesterol levels, lower blood pressure and is found in many remedies.
Healthy Garlic Recipes:
- Garlic and Fresh Oregano Marinade for Chicken
- Garlic Sauce , Garlic Ginger Asparagus
Green or Yellow Snap Beans
About Green or Yellow Snap Beans:
Green or yellow snap beans are low in calories and contain healthy amounts of calcium, vitamin C, beta Carotene, vitamin K and lutein.
Healthy Green or Yellow Bean Recipes:
- Green Beans With Tomatoes and Garlic
- Green Beans Amandine
- Green Beans With Cherries
Hot Green Chile Peppers
About Hot Green Chile Peppers:
Whether you spell the word "chili" or "chile," hot green chile peppers are a delicious way to add flavor and heat to your favorite recipes. Green chiles are a great source of vitamin C, vitamin A and lutein. If you get a pepper that is a little too hot, drink a glass of milk or eat some yogurt to reduce the pain.
Nutrition Information for Hot Green Chile Peppers:
The following nutrition information is for one serving of hot green chile peppers. That would be about one half cup of hot green chile peppers, or 75 grams. This general information is for any variety of raw green chile peppers.
Iceberg Lettuce
:About Iceberg Lettuce
Iceberg lettuce is the most popular of all the lettuce types. Gram for gram, iceberg lettuce has much less nutritional value than the darker lettuces.
Healthy Iceberg Lettuce Recipes:Lettuce Wraps, Curried Shrimp Salad, Steak and Pepper Salad.
Jalapeño Peppers
About Jalapeño Peppers:
Jalapeño peppers are a good source of vitamin C, folate and vitamin A. Capsaicin is the substance that gives jalapeño peppers their heat.
Healthy Jalapeño Pepper Recipes: Grilled Seafood Stuffed Jalapeños, Chunky Beef Chili With Roasted Jalapeño Peppers, Green Pork Loin With Tomatillos
Kale Kale
Kale contains anti-cancer compounds and kale is an excellent source of calcium, vitamins C, A and E. Kale will help keep your eyes healthy with lots of lutein.
Healthy Kale Recipes:Kale Stuffing, Poached Red Snapper on Kale, Low Fat Colcannon.
Kohlrabi
About Kohlrabi:
Kohlrabi is a good source of vitamins and minerals, especially vitamin C.
Healthy Kohlrabi Recipes:Kohlrabi and Cheese, Matzah Ball Soup, Sauteed Kohlrabi.
Green Leaf Lettuce
About Green Leaf Lettuce:
Green leaf lettuce contains large amounts of vitamins A and K, plus the antioxidants beta carotene and lutein. Healthy Green Leaf Lettuce Recipes:
- Fruit Salad with Strawberry Vinaigrette
- Grilled Pork Tenderloin Salad,
- Bunny Salad.
Red Leaf Lettuce
About Red Leaf Lettuce:
The red pigment in red leaf lettuce contains small amounts of fairly strong antioxidants. Eating red leaf lettuce is a delicious way to get lots of vitamins A and K, plus the anti-oxidants beta carotene and lutein.
Healthy Red Leaf Lettuce Recipes: Turkey and Avocado Salad with Apricot Dressing ,Pecan Mandarin Orange Salad, Shrimp and Avocado Salad.
Leeks
About Leeks:
Leeks are related to onions but they have a milder, sweeter flavor. Leeks are an excellent source of vitamin A, beta carotene, lutein and folate.
Healthy Leek Recipes:Poached Leeks, Parsnip, Leek and Apple Soup, Low Fat Leek and Potato Soup.
Lima Beans
About Lima Beans:
Lima beans are a great source of folate, iron and potassium, however lima beans can be toxic if consumed when raw.
Healthy Lima Bean Recipes:Lima Beans With Green Onions, Beef and Lima Beans, Pork Chops With Lima Beans.
Mustard Greens
Mustard Greens:
About Mustard Greens: Mustard greens are an excellent source of folate, vitamin A, vitamin K and vitamin C.
Healthy Mustard Greens Recipes: Mustard Greens With Red Potatoes,Light Greens, Bean Soup With Ham and Greens.
Okra
About Okra:
Okra is an excellent source of fiber and folate. Okra is also known as gumbo.
Healthy Okra Recipes: Okra With Tomato Sauce, Curried Okra With Onions, Stir-Fried Okra Recipe.
Onions
About Onions:
Onions are a good source of fiber, vitamin C and vitamin B6. Red onions are also a good source of quercetin. Onions also contain organosulfur compounds, which help keep blood pressure normal.
Healthy Onion Recipes:Vidalia Onions on the Grill, Pork and Onions With Orange Glaze, Braised Red Onions.
Parsley
About Parsley:
Just a small amount of parsley contains quite a lot of vitamin A, vitamin K and lutein.
Healthy Parsley Recipes:Grilled Trout With Parsley, Turkey With Garlic and Parsley, Green Rice.
Parsnips
Parsnips:
Adding parsnips to your diet is a good way to get vitamins, minerals and fiber. While not common in many diets, parsnips are well-rounded nutritionally.
Healthy Parsnip Recipes:Potatoes and Parsnips in Acorn Squash Bowls, Winter Vegetable Chowder Recipe, Kale and Parsnips.
Peas
About Peas:
Peas are an excellent source for B complex vitamins, vitamin C, vitamin A and lutein.
Healthy Pea Recipes:Peas and Corn, Tuna With Peas, Beans and Peas Salad.
Potatoes
About Potatoes:
The potato is an excellent source of vitamins and minerals. One medium potato provides a healthy dose of magnesium, iron, potassium, fiber, vitamin C and niacin.
Healthy Potato Recipes: Patates Salatasi - Potato Salad ,Potato Salad With Bacon, Green Beans and Mushrooms, Low Fat Potato Skins.
Pumpkins
About Pumpkins:
kins are a great source of beta carotene, vitamin A and other carotenoids that are powerful antioxidants. Pumpkin seeds are an excellent source of healthy polyunsaturated oils.
Healthy Pumpkin Recipes:Pumpkin Puree, Pumpkin Satay, Pumpkin Oatmeal.
Radishes
: About Radishes:
Radishes have a very sharp flavor and are good sources of folate, calcium, potassium and fiber.
Healthy Radish Recipes: Belgian Endive, Radish & Mâche Salad, Cucumber Radish Salad With Goat Cheese and Lemon, Anglo-Indian Beef Stew.
Romaine Lettuce
About Romaine Lettuce:
Romaine lettuce is also known as cos lettuce. Romaine lettuce is low in calories and is an excellent source of vitamin A and lutein.
Healthy Romaine Lettuce Recipes: Romaine Lettuce Salad, Caesar Salad, Romaine Salad with Apple and Pecans.
Rutabagas
About Rutabagas:
Rutabagas are a good source of vitamin C, folate and fiber.
Healthy Rutabaga Recipes:Cider Glazed Roasted Root Vegetable Stew, Pot Roast With Garden Vegetables, French Winter Vegetable Soup.
Shallots
About Shallots:
Shallots are delicious and low calorie. They resemble onions with a hint of garlicky flavor.
Healthy Shallot Recipes: Grilled Shallots
- Indian Rice with Shallots and Zucchini
- Roasted Potatoes, Shallots and Peppers.
Snow Peas
About Snow Peas:
Snow peas are an excellent source of vitamin A, vitamin K, B complex vitamins and vitamin C.
Healthy Snow Pea Recipes: Beef With Snow Peas, Chicken With Snow Peas, Caviar and Cheese Stuffed Snow Peas.
Soybeans
About Soybeans:
Soybeans are a source of complete proteins, which means they contain all of the essential amino acids that humans need from the diet. Soybeans also contain isoflavones and other phytochemicals that may influence your health.
Healthy Soybean Recipes: Shrimp, Edamame and Artichoke Salad, Edamame, Edamame Tomato Salad.
Spinach
About Spinach:
Eating spinach gives your body nutrients such as folate and lutein than may be good for nervous system function and may help to keep your eyes healthy.
Healthy Spinach Recipes: Linguine Florentine, Healthy Chicken With Spinach and Pasta
- Strawberry Spinach Salad.
Summer Squash
:About Summer Squash:
Summer squash such as zucchini has a very thin skin which can be eaten along with the flesh. Summer squash is a good source of lutein and is very low in calories.
Healthy Summer Squash Recipes: Summer Squash Stir Fry, Chicken and Squash Dinner ,Garden Squash Skillet.
Sweet Corn -White
About White Sweet Corn:
Sweet Corn adds folate to our diets. Nutritional information for white sweet corn is very similar to yellow sweet corn, however white sweet corn has much less lutein and vitamin A.
Healthy Sweet Corn Recipes: Low Fat Pinto Bean and Sweet Corn Chili,
- Roasted Corn With Sweet Red Peppers
- Grilled Corn on the Cob
Sweet Corn - Yellow
About Yellow Sweet Corn:
Yellow sweet corn is a good source of lutein which is good for healthy vision and a healthy cardiovascular system. Corn also adds folate to our diets. The nutrition information for white sweet corn is very similar to yellow sweet corn, however white sweet corn has much less lutein and vitamin A.
Healthy Sweet Corn Recipes:
- Low Fat Pinto Bean and Sweet Corn Chili
- Roasted Corn With Sweet Red Peppers
- Grilled Corn on the Cob
About Green Sweet Peppers:
The best known variety of green sweet peppers is the green bell pepper. Sweet green peppers are an excellent source of vitamins A and C.
Healthy Sweet Pepper Recipes: Napa Cabbage Cole Slaw, Corn Stuffed Sweet Peppers, Peppered Venison Steak .
Red Sweet Peppers
About Red Sweet Peppers:
The best known variety of red sweet peppers is the red bell pepper. Sweet red peppers are an excellent source of vitamins A and C. In fact sweet red peppers have more vitamin A and C than green sweet peppers. Red sweet peppers also contain lycopene.
Healthy Sweet Pepper Recipes: Napa Cabbage Cole Slaw, Corn Stuffed Sweet Peppers, Peppered Venison Steak.
Sweet Potatoes
About Sweet Potatoes:
Sweet potatoes are naturally sweet vegetables that kids love. Sweet potatoes contain large amounts of vitamin A and fiber.
Healthy Sweet Potato Recipes:Baked Sweet Potato Lattkes
- Low Fat Carrot and Sweet Potato Soup
- Low Fat Sweet Potato Fries
Tomatoes
Tomatoes
About Tomatoes: Tomatoes contain lycopene, a phytochemical found in the red pigment of the tomatoes. Lycopene has been shown to lower your risk of cardiovascular disease.
Healthy Tomato Recipes: Tomato Barley Soup, Vegan Gazpacho Soup,Chicken Vegetable Skillet.
Turnips
About Turnips:
Turnips are a good low calorie source of vitamin C and fiber. Turnip greens contain large amounts of vitamin A and especially large amounts of lutein, which has been shown to help prevent cataracts and cardiovascular disease.
Healthy Turnip Recipes: Turnip Puff, Yankee Pot Roast, Chicken Stew With Recipes.
Winter Squash
About Winter Squash:
Winter squash stores well in the winter and is a great source of beta carotene and vitamin A.
Healthy Winter Squash Recipes:
- Winter Squash Provençal
- Squash Rolls
- Spaghetti Squash "Pasta" With Roasted Tomato Sauce
Nutrition Information for Vegetables
Vegetables are low in calories and packed with vitamins, minerals, antioxidants and phytochemicals. Are you looking for nutritional information for your favorite vegetables? Here is the nutritional information you need. You can also find some healthy recipes for each vegetable.
Alfalfa Sprouts
About Alfalfa Sprout:
The saponins in alfalfa sprouts may help to reduce cholesterol. Alfalfa sprouts are a great source of vitamin K too.
Healthy Alfalfa Sprout Recipes:
- Mint Mayonnaise
- Egg Salad Pita Recipe
- Rio Caliente Pineapple-Alfalfa Juice
Artichokes
About Artichokes:
Artichokes contain healthy amounts of minerals like calcium, magnesium and iron. They also contain several B vitamins and lots of lutein/zeaxanthins. Artichokes are quite a nutritional powerhouse.
Healthy Artichoke Recipes:
- Artichoke and Bean Sprout Salad
- Artichoke Kebabs
- Artichoke Sou
Asparagus
About Asparagus:
Asparagus contains folate, rutin and glutathione. Rutin is important for healthy blood vessels and glutathione is helpful for healthy liver function.
Healthy Asparagus Recipes:
- Asparagus & Cashews
- Asparagus and Acorn Squash Rings
- Asparagus Cooking Tips
Bamboo Shoots
About Bamboo Shoots:
Bamboo is used in Chinese medicine to treat infections. Bamboo is also a great low calorie source of potassium.
Healthy Bamboo Shoot Recipes:
Stir-fried Mushrooms and Bamboo Shoots,Stir-fried Tofu With Mushrooms, Beef With Bamboo Shoot
Beet Greens
About Beet Greens:
Beets greens contain large amounts of vitamins K and A, along with large amounts of anti-oxidants beta Carotene and Lutein.
Healthy Beet Green Recipes:
- Fava Bean and Beet Green Soup
- Horta: Boiled Leafy Green Salad
- Beet Greens
Beets
About Beets:
Beets are used for their detoxifying properties and are a great source of folate, which is so necessary for healthy fetal development and for a healthy cardiovascular system.
Healthy Beet Recipes:
- Warm Beet Salad, Beet & Walnut Salad, Beets With Pineapple.
Black Eyed Peas
About Black Eyed Peas:
Black Eyed Peas are also called cowpeas. They are a great source of magnesium, iron, folate and protein.
Healthy Black Eyed Pea Recipes:
- Black Eyed Pea and Black Bean Salad
- Black Eyed Pea Loaf
Bok Choy
About Bok Choy:
Bok Choy is a great choice for getting lots of vitamin C, calcium and vitamin A. Bok Choy also contain glucosinolates, which may prevent cancer.
Healthy Bok Choy Recipes:
- Braised Bok Choy
- Stir Fry Baby Bock Choy
- Chicken Stir-fry With Bok Choy and Garlic Sauce
Broccoli
About Broccoli:
Broccoli contains cancer fighting agents such as isothiocyanates, glucosinolates and indole-3 carbinol.
Healthy Broccoli Recipes:
- Vegetarian Broccoli and Couscous Soup
- Creamy Broccoli Salad
- Shrimp and Broccoli Stir Fry
Brussels Sprouts
About Brussels Sprouts:
Brussels Sprouts contain the cancer fighting compounds sulforaphane and indole-3 carbinol. Brussels sprouts are also great for vitamin C, vitamin A and lutein.
Healthy Brussels Sprouts Recipes:
- Brussels Sprouts with Apples
- Brussels Sprouts and Chestnuts
- Cider Glazed Brussels Sprouts
About Butterhead Lettuce:
Boston and Bibb are the best known varieties of butterhead lettuce. Butterhead lettuce is an excellent source of potassium.
Healthy Butterhead Lettuce Recipes:
- Avocado and Tomato Salad
- Green Salad With Butter, Garlic and Lemon
- Tarragon Steak Salad
Cabbage
About Cabbage:
Cabbage contains glucosinolates, which may help to prevent cancer.
Healthy Cabbage Recipes:
- Vegetarian Cabbage Rolls
- Unstuffed Cabbage
- Cabbage Salad
Carrots
About Carrots:
Carrots contain a very large amount of vitamin A and they also contain falcarinol, which may prevent cancer.
Healthy Carrot Recipes:
- Thai Inspired Carrots
- Veggie Fish Skillet
- 2 Minute Carrot Sala
Cauliflower
About Cauliflower:
Cauliflower contains indole-3 Carbinol, which has been shown to reduce the risk of breast cancer.
Healthy Cauliflower Recipes:
- Cauliflower and Avocado Salad
- Cauliflower "Rice"
- Cauliflower With Curry Sauce
Celery
Celery is a very low calorie way to get vitamin C, lutein and potassium.
Healthy Celery Recipes:
- Celery Gratin With Tomatoes
- Celery, Tuna and White Bean Salad
- Celery, Tomato and Peach Salad