Guide to Cooking 20 Vegetables | Eating Well

Guide to Cooking 20 Vegetables | Eating Well:

"Artichokes, Baby
Look for: Tight, small heads without browning or bruising.

Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.

Braise: Heat 2 teaspoons extra-virgin olive oil in a large skillet; add baby artichokes and cook for 1 minute, stirring constantly. Add 1 cup each white wine (or dry vermouth) and water and 1 teaspoon dried thyme (or rosemary or tarragon). Bring to a simmer; cover, reduce heat and cook until tender, about 15 minutes.

Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.

Microwave: Place artichokes in a large glass pie pan or baking dish, add 1/2 cup white wine (or dry vermouth), 1/2 teaspoon salt and 1 teaspoon dried thyme. Cover tightly and microwave on High until tender, about 8 minutes.

Steam: Place artichokes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, about 15 minutes."

Carrot Salad with Honey-Lemon Dressing | Eating Well

Carrot Salad with Honey-Lemon Dressing | Eating Well:

"INGREDIENTS
2 tablespoons walnut oil or canola oil

2 tablespoons lemon juice
1 tablespoon honey
1 small shallot, minced
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups shredded carrots, (about 4 medium)
1 cup peeled and shredded celery root

1/4 cup golden raisins
1/4 cup chopped walnuts, toasted

PREPARATION

1. Whisk oil, lemon juice, honey, shallot, salt and pepper in a large bowl. Add carrots, celery root, raisins and walnuts; toss to combine.

TIPS & NOTES

• Ingredient Note: Look for celery root (or celeriac) in the refrigerated produce section near other root vegetables. To peel it, remove the thick skin with a knife or use a vegetable peeler and peel around the root at least three times to remove all the fibrous skin.

NUTRITION

Per serving: 190 calories; 12 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 22 g carbohydrates; 2 g protein;3 g fiber; 357 mg sodium; 384 mg potassium.

Nutrition Bonus: Vitamin A (204% daily value), Vitamin C (16% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 fruit, 2 vegetable, 2 fat

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COLORS OF THE FOOD NUTRITION

The majority of people know that eating five servings of fruits and vegetables a day is very important. Also, by eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.


The majority of people know that eating five servings of fruits and vegetables a day is very important.


By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.

Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never compare to the health benefits provided by strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.

Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.

The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.

According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly.




Red Fruits and Vegetables

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.




Orange and Yellow fruits and vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.




Green vegetables and Fruit

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.




Blue and purple fruits and vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.




White fruits and vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.



Chart of Colored Vegetables and Fruit
(See bottom of page for printable chart)

Green

Artichokes
Arugula
Asparagus
Avocados
Broccoflower
Broccoli
Broccoli rabe
Brussel sprouts
Celery
Chayote squash
Chinese cabbage
Cucumbers
Endive
Green apples
Green beans
Green cabbage
Green grapes
Green onion
Green pears
Green peppers
Honeydew
Kiwifruit
Leafy greens
Leeks
Lettuce
Limes
Okra
Peas
Sno Peas
Spinach
Sugar snap peas
Watercress
Zucchini
White

Bananas
Brown pears
Cauliflower
Dates
Garlic
Ginger
Jerusalem artickoke
Jicama
Kohlrabi
Mushrooms
Onions
Parsnips
Potatoes
Shallots
Turnips
White Corn
White nectarines
White peaches
Red

Beets
Blood oranges
Cherries
Cranberries
Guava
Papaya
Pink grapefruit
Pink/Red grapefruit
Pomegranates
Radicchio
Radishes
Raspberries
Red apples
Red bell peppers
Red chili peppers
Red grapes
Red onions
Red pears
Red peppers
Red potatoes
Rhubarb
Strawberries
Tomatoes
Watermelon
Yellow/Orange

Apricots
Butternut squash
Cantaloupe
Cape Gooseberries
Carrots
Golden kiwifruit
Grapefruit
Lemon
Mangoes
Nectarines
Oranges
Papayas
Peaches
Persimmons
Pineapples
Pumpkin
Rutabagas
Sweet corn
Sweet potatoes
Tangerines
Yellow apples
Yellow beets
Yellow figs
Yellow pears
Yellow peppers
Yellow potatoes
Yellow summer squash
Yellow tomatoes
Yellow watermelon
Yellow winter squash
Blue/Purple

Black currants
Black salsify
Blackberries
Blueberries
Dried plums
Eggplant
Elderberries
Grapes
Plums
Pomegranates
Prunes
Purple Belgian endive
Purple Potatoes
Purple asparagus
Purple cabbage
Purple carrots
Purple figs
Purple grapes
Purple peppers
Raisins





Freezing Fruits and Vegetables:

To preserve for consumption during the winter or off season see which fruits and vegetables you can freeze.



The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.

Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

Great fruit drink Mixes and vegetable mixes can be found at your local health food store or internet health food store.

http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml

PAPAYA CLEANSES YOUR STOMACH

Benefits Of Papaya


Having the shape of a pear, the papaya is a tropical fruit whose length can vary from seven to 20 inches. Though you will find the papaya being sold in the market the whole year round, it grows abundantly during the summer time. People all over the globe love eating the sweet-tasting papaya. But apart from being very tasty, papaya also nurtures several health benefits.

Nutritional Value of Papaya

Food Value
Moisture 90.8%
Protein 0.6%
Fat 0.1%
Fiber 0.8%
Minerals 0.5%
Carbohydrates 7.2%
100%

Minerals & Vitamins (Per 100g of Papaya)
Calcium 17mg
Phosphorus 13mg
Iron 0.5mg
Vitamin C 57mg
Small amount of
Vitamin B Complex



Nutrition Benefits of Eating Papaya
Papaya contains ‘papain’, a digestive enzyme known for aiding digestion.
When consumed ripe, this fruit being easily digestible assists in preventing constipation.
A study reveals that when this fruit is consumed alone for three days, it has a useful tonic effect in the stomach and intestines.
The juice of papaya assists in mitigating infections of the colon. It also helps in breaking down pus and mucus.
The consumption of ripe papaya is said to help in the prevention of cancer in organs and glands with epithelial tissue.
Papaya helps tremendously in preventing nausea, including morning sickness and motion sickness.
When had with honey, the papaya seeds are known to be antihelminthic for expelling worms. So chew and swallow two teaspoonfuls of papaya seeds after the main meals during a day.
Being a good bleaching agent, papaya forms a vital ingredient in liquid and bar bath soaps, hand washes, astringents and even detergent bars.
Papaya has rejuvenating properties that especially assists in controlling early aging.
Eating papaya on a regular basis is known to restore strength and health to the body.
Papaya is a rich source of antioxidant nutrients like carotenes, vitamin C, vitamin B, minerals, fiber, etc. All these nutrients boost the health of the cardiovascular system, apart from providing protection against colon cancer.
Being a rich source of fiber, papaya consumption helps in lowering high cholesterol levels.
This fruit can be directly applied to skin sores also.

http://lifestyle.iloveindia.com/lounge/benefits-of-papaya-1399.html

PINEAPPLE LOOSENS YOUR HARD FAT IN THE BODY

Pineapple is a tropical fruit, it contains a proteolytic enzyme bromelain, which helps in the digestion of protein. Pineapple can prevent blood clot formation because of its bromelain content.



Nutritive Value : Per 100 gm.

Vitamin A : 130 I.U.
Vitamin C : 24 mg.
Calcium : 16 mg.
Phosphorus : 11 mg.
Potassium : 150 mg.
Carbohydrates : 13.7 gm.
Calories : 52




Pineapple is Beneficial also in the following condition :

It is regulates the gland and found to be helpful in cases of goiter(enlargement of the thyroid gland).
Dyspepsia (chronic digestive disturbance).
Bronchitis (inflammation of the bronchial tubes.)
Catarrh (secretions from mucous membranes).
High Blood pressure.
Arthritis (diseases of the joints)
Fresh pineapple juice is also used in removing intestinal worms.
Fresh pineapple juice has been used to combat diptheria and other infections of the throat or other parts of the body.
Prevents nausea (includes morning sickness and motion sickness), Take 230 cc. of pineapple juice or papaya juice.
Constipation

TOMATOES ARE GOOD FOR YOU!

Benefits Of Tomato


Tomato - fruit or vegetable? This is one of the greatest confusions surrounding the eatable today. Though technically a fruit, tomato is used as a vegetable for cooking purposes. Whatever be their use, tomatoes have been known to comprise of a number of important nutrients and are believed to accord a number of nutritional benefits to their users. Infact, tomatoes are said to diminish the risk of a number of fatal ailments, like cancer and heart attack. Through the following lines, we intend to help you understand the fruit better, by listing its nutritional value and health benefits.

Nutritional Value of Tomato
Tomatohas been known to comprise of the following nutrients:
Vitamin A
Vitamin C
Vitamin K
Fiber
Carbohydrate
Potassium
Iron
Lycopene (an Antioxidant)
Some amounts of Phosphorus, Sulfur and Potassium
Tomatoes have also been associated with low content of calories, fats and sodium.

Health & Nutrition Benefits of Eating Tomatoes
The presence of antioxidants in tomatoes is said to be helpful in cleansing the body, of toxic compounds.
Lycopene, present in tomatoes, has been known to neutralize free radicals and cut the risk of prostate cancer.
Those who eat raw tomatoes have been found to have much less risk of developing rectal, colon or stomach cancer.
It is believed that tomatoes block the effects of nitrosamines and thus, reduce the risk of lung cancer.
Researches have suggested that eating tomatoes might help reduce the risk of heart attack.
The vitamin K present in tomatoes helps in keeping the bones strong and healthy.
Tomatoes have been found to have positive effects in case of the following ailments:
Constipation
Diabetes
Diarrhea
Eye Disorders
Indigestion
Intestinal Disorders
Jaundice
Liver Disorders
Morning Sickness
Night Blindness
Obesity
Urinary Tract Infection

http://lifestyle.iloveindia.com/lounge/benefits-of-tomato-1491.html

PRACTICAL SOLUTION TO MALNUTRITION

MALUNGGAY THERAPEUTICS

The Malunggay (Sajina, Moringa) tree.

Therapeutics of Malunggay/Moringa
Sometimes, people think that solutions to their problems are expensive and hard to find. But more often than not, real solutions to basic problems are abundant, cheap and even free. Health problems are especially solvable with natural inexpensive gifts from nature.

Moringa, for example, is a wonderful blessing for us all. Locally, it is called malunggay and is easily available everywhere. Unfortunately, it is little appreciated by many Filipinos. Today, I would like to share with the good news about Moringa, as written by Mark Fritz of the Los Angeles Times.


"Scientifically speaking, Moringa sounds like magic. It can rebuild weak bones, enrich anemic blood and enable a malnourished mother to nurse her starving baby. Ounce for ounce, it has the calcium of four glasses of milk, the vitamin C of seven oranges and the potassium of three bananas.


"A dash of Moringa can make dirty water drinkable. Doctors use it to treat diabetes in West Africa and high blood pressure in India. Not only can it staunch a skin infection, but Moringa also makes an excellent fuel and fertilizer.


"Memo to Popeye: Moringa has triple the iron of spinach and more impressive attributes than olive oil. Both Moringa and the common carrot are diamonds in the roughage department, but Moringa has quadruple the beta carotene, which is good for the eyes and effective against cancer."



Fritz also reports on the positive results of using Moringa as a substitute for expensive whole milk powder in nutrition projects.



Moringa dried leaf powder contains the following per 100 grams of edible portion

Protein (g) 27.1
Carbohydrate (g) 38.2
Fiber (g) 19.2 Fat (g) 2.3
Ca (mg) 2,003 MG (mg) 368
P (mg) 204 K (mg) 1,324
Cu (mg) 0.57 Fe (mg) 28.2
S (mg) 870
Vitamin A-B Carotene (mg) 16.3
Arginine (g/16gN) 1.33%
Vitamin B1 - Thiamin (mg)2.64
Histidine (g/16gN) 0.61%
Vitamin B2 - Riboflavin(mg) 20.5
Lysine (g/16gN) 1.32%
Vitamin B3 – Nicotinic acid(mg) 8.2
Tryptophan (g/16gN) 0.43%
Vitamin C 0
Ascorbic acid (mg) 17.3
Phenylanaline (g/16gN) 1.39%
Vitamin E Tocopherol acetate mg) 113
Methionine (g/16gN) 0.35%
Threonine (g/16gN) 1.19%
Leucine (g/16gN) 1.95%
Isoleucine (g/16gN) 0.83%
Valine (g/16gN) 1.06%
Calories 205
Moisture % 7.5
Oxalic acid (mg) 1.6%


Complete Amino Acids:

Here's a list of the complete range of naturally occurring amino acids found in Moringa and a brief explanation of why our bodies require them:

ISOLEUCINE builds proteins and enzymes and it provides ingredients used to create other essential biochemical components in your body, some of which promote energy and stimulate the brain to keep you alert.

LEUCINE works with isoleucine to build proteins and enzymes which enhance your body's energy and alertness.

LYSINE insures your body absorbs the right amount of calcium. It also helps form collagen used in your bone cartilage and connective tissues. And lysine aids in the production of antibodies, hormones, and enzymes. Recent studies have shown lysine improves the balance of nutrients that reduce viral growth.

METHIONINE primarily supplies sulfur to your body. It is known to prevent hair, skin, and nail problems while lowering cholesterol levels as it increases your liver's production of lecithin. Methionine reduces liver fat and protects the kidneys, which reduces bladder irritation.

PHENYLALAINE produces the chemical needed to transmit signals between your nerve cells and your brain. It can help keep you alert, reduce your hunger pains, plus improve your memory and your mood.

THREONINE is an important part of collagen, elastin,and enamel proteins. Not only does it assist metabolism, threonine helps prevent fat build-up in the liver while boosting your body's digestive and intestinal tracts.

TRYPTOHYAN supports your immune system, alleviates insomnia, reduces anxiety, depression, and the symptoms of migraine headaches. It also is beneficial in decreasing the risk of artery and heart spasms as it works with lysine to reduce cholesterol levels.

VALINE is important in promoting a sharp mind, coordinated muscles, and a calm mood. These non-essential amino acids, which can be manufactured by your body with the help of proper nutrition, are also found abundantly in Moringa:

ALANINE is important when it comes to building energy in your muscle tissue, brain, and central nervous system. It strengthens your immune system by producing antibodies. Alanine also helps in the healthy metabolism of sugars and organic acids in your body.

ARGININE has been shown in studies to cause the release of the growth hormones considered crucial for optimal muscle growth and tissue repair. It also improves immune responses to bacteria, viruses, and tumor cells while promoting the healing of your body's wounds.

ASPARTIC ACID helps rid your body of ammonia created by cellular waste. When the ammonia enters your circulatory system it can act as a highly toxic substance which can damage your central nervous system. Recent studies have also shown that aspartic acid may decrease fatigue and increase endurance.

CYSTINE functions as an antioxidant and is a powerful aid to the body in protecting against radiation and pollution. It can help slow the aging process, deactivate free radicals, and neutralize toxins. It also aids in protein synthesis and presents cellular change. It is necessary for the formation of new skin cells, which aids in the recovery from burns and surgical operations.

GLUTAMIC ACID is food for the brain. It improves mental capacities, helps speed the healing of ulcers, reduces fatigue, and curbs your sugar cravings.

GLYCINE promotes the release of oxygen required in the cell-making process. It is also important in the manufacturing of hormones responsible for a strong immune system.

HISTIDINE is used in the treatment of rheumatoid arthritis, allergies, ulcers, and anemia. A lack of histidine may leadto poor hearing.

SERINE is important in storing glucose in the liver and muscles. Its antibodies help strengthen your body's immune system. Plus, it synthesizes fatty acid sheaths around nerve fibers.

PROLINE is extremely important for the proper function of your joints and tendons.

It also helps maintain and strengthen heart muscles.

TRYROSINE transmits nerve impulses to your brain. It helps overcome depression; improves memory; increases mental alertness; plus promotes the healthy functioning of the thyroid, adrenal, and pituitary glands.

"One of the things that impresses me most about Moringa is the fact that it has the full complement of the essential amino acids that humans beings need-there are eight of them that we cannot synthesize, so we have to get them from our food." -- Ann Hirsch, PhD, Professor of Botany at University of California Los Angeles The Moringa packed with amino acids which are highly absorbable and absolutely crucial to good health. The human body is capable of manufacturing only 12 of the 20 different amino acids needed to build proteins used to grow, repair,
and maintain cells. The other eight essential amino acids must come from a person's diet.

Experts agree that the long-term solution to malnutrition is the use of foods rich in the essential nutrients often lacking in people's diets. Modern scientific research is proving that Moringa leaves are one of the richest sources of such nutrients. Even small amounts of the leaves could protect thousands of people from suffering and death.

source: http://www.malunggay.com/therapeutics.htm