Nutrition: Life’s butter: This is one of my favorite foods - It is very versatile leaving you with many ways to incorporate it into your diet. Avocado is rich in nutrients and good, heart healthy fats like monounsaturated oils and, Vitamin E. Avocado is also a great source of fiber, Vitamin A, C, folate and potassium
Fact: Avocado has more protein than any other fruit (approximate 2g for 4oz)
Drawbacks: High in calories
Buy: Medium sized taste best compared to the over-sized avocados. Usually need to be ripened before eating if very firm. Choose softer fruits to eat right away.
How to use: Serve raw. Use avocado instead of mayonnaise or butter in sandwiches or wraps. Some of my favorite ways to eat avocados –
· Sliced on toast with tomatoes and feta
· Mashed into Guacamole with tortilla chips
· In an omelet
· Chopped with red onion, tomatoes, cucumber and cilantro with lime juice
Nutrition: Red, Yellow, Orange and green – a beautiful rainbow of colours to brighten your dish. Excellent source of vitamin C and beta carotene! This vegetable has more vitamin C than any other citus fruit, providing over 100% of the recommended daily value of vitamin C. Dark red peppers provide plant pigments called bioflavonoids and phytochemicals that are believed to fight off diseases.
How to use: Versatile! Steam, roast, stuff and baked or eaten raw with some dip. Don’t forget that the nutrient value is lost when over cooked. Do not eat the seeds in the center.
Buy: Choose peppers that have a smooth, taut shiny skin, unwrinkled and unblemished. They should be firm
Nutrition: Good source of fiber and antioxidants and vitamin C. These are best eaten raw to prevent the loss of vitamin C and other important nutrients. Powerful antioxidants that help prevent some cancers, heart disease and urinary tract infections.
Drawbacks: May make stools dark (almost black!) and tarry.
How to use: Great in smoothies, jellies, tossed in with breakfast cereals or with yogurt. Taste great raw
Buy: Choose plump, firm, mould free blueberries. If buying at the store, make sure the blueberries at the bottom of the container are not mushed.
Nutrition: Excellent source of vitamin C and a good source of folate, beta carotene, iron and potassium. Brussels Sprouts are low in calories, high in fiber and protein (for a vegetable). These resemble small cabbages and share many of the same benefits. Having a high in bioflavonoids content makes these vegetables ideal for preventing diseases.
How to use: Sprouts can be boiled or steamed until bright green. Do not over cook since it may result in a bitter taste. Try
Drawbacks: May cause flatulence (gas!)
Buy: Look for firm, compact, bright green heads; avoid soft sprouts with yellowing leaves. Check for tiny holes, which indicate aphids
Nutrition: Source of calcium, vitamin C and potassium with plenty of fiber – both soluble and insoluble fibers. Turnip tops are most nutritious, even moreso than the root with plenty of beta carotene, fiber and other antioxidants
Drawbacks: May cause flatulence (gas!!)
How to use: Very tasty boiled, baked, braised or steamed. Great addition to salads, stews soups and other vegetable dishes. This vegetable tastes great sweetened.
Buy: Look for small, firm, smooth turnips that are heavy in the hand. If the greens are attached, they should be fresh and leafy. Wilted or yellowed tops indicate that turnips are stored too long resulting in a loss of sweetness and flavor.