Why Veggies are so Good For You Your mother always said, “eat your vegetables” and she was right – maybe in more ways than she knew. While you don’t have to go all veggie and become a strict vegetarian, one of the healthiest eating habits you can foster in your family is to eat more […]
“I am wondering about the small, peeled, packed in water, ready-to-eat carrots that are so popular with kids – do they have any nutritional value left after being processed and sitting on a shelf?” This is when all those nutritional lessons we’ve been giving over the past few years hopefully start to pay off. In […]
carrots potatoes zucchini broccoli celery Spike olive oil fresh grated Parmesan cheese Place the veggies that take the longest to cook in the bottom of the steamer and give them a couple minute head start, that way you don’t overcook anything. Add other veggies and just lightly steam so nothing is crunchy. Be careful not […]
Taking into consideration the following factors – protein, fiber, beta carotene, vitamin C, B-vitamins, folate, calcium, zinc, iron, and phytonutrients – here are our top ten veggies in alphabetical order: Artichokes Beans (kidney and black) Beet greens Broccoli Chick peas Lentils Spinach Sweet potatoes Tofu Tomatoes Honorable mention: kale, sweet peppers, chili peppers, pumpkin
Artichoke (1 medium) 16 grams Beans, black, kidney, lima (1/2 cup) 5-8 grams Lentils (1/2 cup) 8 grams Chick peas (1/2 cup) 5.3 Grams Pumpkin (1/2 cup) 3.5 grams Peas (1/2 cup) 3.5 Grams Sweet potatoes (1/2 cup) 3.4 grams DV (Daily Value) Children: 10 grams; Adults: 25 grams
Tofu (1/2 cup) 10 grams Lentils (1/2 cup) 9 grams Beans, especially black, kidney, and lima (1/2 cup) 6-7 grams Artichokes (1 medium) 10 grams Chick peas (1/2 cup) 6 grams Honorable mention: Other vegetables that rank high in protein per calorie are: broccoli, spinach, brussel sprouts, kale, peas, asparagus, and beet greens.
Sweet potatoes (1) 11.0 mg. Pumpkin (1/2 cup) 1.8 mg. Carrots (1) 4.4 mg. Asparagus (1/2 cup) 2.5 mg. Squash, winter (1/2 cup) 2.4 mg. Beet greens (1/2 cup)2.0 mg. Kale (1/2 cup) 1.5 mg. DV: 6 mg.
Sweet peppers (1/2, large) 170 mg. Chili peppers (1) 109 mg. Brussel sprouts (1/2 cup) 48 mg. Broccoli (1/2 cup) 41 mg. Artichoke (1 medium) 30 mg. Sweet potato (1) 28 mg. Honorable mention: Tomato, cauliflower, kale, and a potato all have between 20 and 25 mg. of vitamin C DV: Children: 50 mg.; Adults: […]
Tomato paste (1/2 cup) 5.6 mg. Tomato puree (1/2 cup) 3.0 mg. Tomato juice (1 cup) 2.0 mg. Hummus (1/2 cup) 2.2 mg. Swiss chard (1/2 cup) 1.6 mg. Greens, mustard (1/2 cup) 1.4 mg. Kohlrabi (1/2 cup) 1.4 mg. Spinach (1/2 cup) 1.4 mg. Pumpkin (1/2 cup) 1.3 mg. Broccoli spears (1/2 cup) 1.0 […]
Tofu (1/2 cup, firm) 258 mg. Spinach (1/2 cup, canned) 136 mg. Artichoke (1 medium) 135 mg. Rhubarb (1/2 cup, unsweetened) 133 mg. Beet greens (1/2 cup) 82 mg. Honorable mention: Kale, beans, chickpeas, pumpkin, and sweet potatoes have 30 to 50 mg. per serving. DV: Children: 800 mg.; Adults: 1,200 mg.
Artichoke (1 medium) 153 mg. Asparagus (1/2 cup, 6 spears) 131 mg. Lentils (1/2 cup) 118 mg. Spinach (1/2 cup, canned) 105 mg. Chickpeas (1/2 cup, canned) 80 mg. DV: Children under four: 200 mg; Adults and children over four: 400 mg.; Pregnant/lactating women: 800 mg
Tofu (1/2 cup, firm) 5-10 mg. Artichoke (1 medium, boiled) 3.9 mg. Lentils (1/2 cup, canned) 3.2 mg. Beans (1/2 cup, canned) 1.5-2.3 mg. Honorable mention: Beet greens, chickpeas, pumpkin, and spinach (1/2 cup, canned) all have 1 to 2 milligrams per serving DV Children: 10 milligrams; Adults: 12-18 milligrams. These DV’s are based upon […]
