Vegetables That We Offer:

For those that are on Weight Watchers as are we, we have posted the point value and a description or nutrition fact about our vegetables.

Roots:

Radishes and their greens: provide an excellent source of vitamin C.  Radish leaves contain almost six times the vitamin C content of their root and are also a good source of calcium.  Red Globes also offer a very good source of the trace mineral molybdenum and are a good source of potassium and folic acid.  Raw radishes are good in salads, and radish greens are good in soups, and squish.  1cup=0 point

Scallions, and Leeks:  The major health benefits of “a cup of leek” is that it delivers up to 30% of your daily Vitamin A requirement, one tenth of your iron, only accounts for 50 calories, with a couple protein grams thrown in. And all of this in the absence of any fat.  Scallions 1cup=0 point, Leeks: cooked 1cup=0 point, un-cooked 1cup=1 point.

Onions: boost good-type HDL cholesterol (particularly when consumed raw, they reduce total cholesterol levels,  increase blood-clot dissolving activity, reduce the risks of diabetes, attack bacteria that cause infection, and they reduce the risk of certain cancers.   cooked 1cup=1 point, un-cooked 1cup=0 point

Carrots:  Cooking carrots actually raises the nutritional benefits. The fiber in carrots can trap the beta carotene, making it difficult for your body to extract. By cooking them slightly, you free the beta-carotene from the fiber, which allows your body to absorb it better. Eating only a half-cup serving per day will give you more than the recommended dosage of beta-carotene. Also when you buy our fresh carrots raw, you will need to cut off the leafy tops before storing, if we have not already done so, or they will suck out all the vitamins.  The best way to consume your daily dose is to add carrot to your favorite juice blends. This actually breaks apart the fibers allowing the beta-carotene direct access to absorption.  cooked 1cup=1 point, un-cooked 1cup=0 point

Turnips: Before 2009, we had never considered eating turnips.  They are not something you normally find at the grocery store and makes you think of times long past. It took some experimenting to find our favorite way to eat them and it ended up being mixed into mashed potatoes. With 1 cup of turnips coming out to 36 calories, it is a healthy choice as well.

Beets and their greens: 2010 will be the first year we will be having beets in our house. As we harvest them, we’ll update this with more information.

Herbs:

Dill: The health benefits of dill include good digestion, relief from insomnia, hiccups, diarrhea, dysentery, menstrual disorders, respiratory disorders, cancer, etc. It is also good for oral care.  0 point

Cilantro, Coriander seed:  It lowers bad cholesterol (LDL) and raises good cholesterol (HDL),  a good source of dietary fiber, a good source of iron, and a good source of magnesium.  0 point

Basil:  is another good source of vitamin A, which helps to prevent damage to the cells by free radicals.  Vitamin A also prevents free radicals from oxidizing cholesterol in the blood stream, preventing the cholesterol from building up in the blood vessels.  Other essential minerals and nutrients found in basil are magnesium, iron, calcium, potassium, and vitamin C.  0 point

Garlic: This root/herb has many benefits, please look them up.  General pointers when using garlic, garlic is most effective when crushed or chopped and when raw.  One clove a day will improve your health and 2-3 cloves will help prevent a cold.  When cooking garlic wait until the last 10 minutes of cooking to add the garlic.  Don’t microwave garlic as this kills the active ingredients.  Don’t take garlic instead of a healthy balanced diet.  Garlic supplements may interact with certain drugs such as anti coagulants.  Always consult a doctor if you are unsure about anything.  0 point

Greens:

Lettuce:  All lettuce is a good source of chlorophyll and vitamin K.  Romaine lettuce is the most nutrient-dense of all the lettuce varieties and is an excellent source of vitamins A, B1, B2, and C, folic acid, manganese and chromium.  Due to its high water content, lettuce provides little health benefits beyond its nutrient content.  cooked 1cup=0 point

Spinach and other dark leafy greens :like kale, collards, Swiss chard, turnip greens and bok choy are loaded with calcium, folic acid, vitamin K and iron.  Spinach is also rich in vitamin C, fiber and carotenoids. Add its lutein and bioflavanoids and spinach is a nutritional powerhouse.  cooked or un-cooked 1cup=0 point

Squashes:

The winter squash group includes pumpkin, acorn, butternut, and spaghetti squash.  Winter squash, like other richly colored vegetables, provide excellent sources of carotene.  Generally, the richer the color, the richer the concentration.  They also offer a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium.  Winter squash are also a good source of vitamin B6 and niacin.

pumpkins: cooked 1cup=0 point
acorn:  cooked 1cup=1 point
butternut: cooked 1cup=1 point
winter squash: cooked 1cup=1 point

Zucchini: Since summer squash have a high water content, they are not as nutrient-dense as the winter varieties.  Summer squash still provide several nutritional benefits.  They are low in calories and provide a decent amount of vitamin C, potassium, and carotene.  They protect against dehydration and the carotene help to protect against the damaging effects of the sun.  cooked or un-cooked 1cup=0 point

Other Vegetables

Kohlrabi: has an alkaline reaction and is high in vitamin C.  Because it has a high vitamin C content, it is good for the skeletal, digestive, and lymphatic systems. It may be baked,  steamed, or eaten raw.  The kohlrabi greens are also good in soup, stews, and squish.  cooked 1cup=1 point, un-cooked 1cup=0 point

Cucumbers: Juice is valuable for helping diseases of the teeth, gums, especially in cases of pyorrhea.  The high mineral content of this vegetable also helps to prevent splitting of nails of the fingers and toes.  Cucumber, radish and bitter gourd are beneficial in diabetes.  Cucumber is best natural diuretic known, secreting and promoting the flow of urine.  Helps in kidney and urinary bladder disease, liver disease, and pancreatic disease. 1cup=0 point