Vegetables

Your nutritional nirvana!

Vegetables are a plentiful source of nutrition and most are low in calories! Yes, we want you to buy organic but we know that isn’t always possible. When you can’t buy organic vegetables, use a good organic produce cleaner. For a list of fruits and vegetables that are most susceptible to pesticides, check out Food News from Environmental Working Group.

• Asparagus – This tender vegetable is high in folate and is a natural diuretic.

• Avocados – Sometimes called the alligator pear, this creamy vegetable is a boon to your heart. If you are on a reduced calorie or low-fat diet, don’t eat too many avocados – they are high in fat and calories!

• Beets

• Bell peppers – Great source of vitamins C and A. Buy organic, if possible, since conventional peppers are high in pesticides.

• Broccoli – Tell the kids these phytonutrient-dense vegetables are small trees and they will eat them right up. Go ahead, let them eat the broccoli with their hands, just make sure they eat it!

• Brussel sprouts

• Cabbage

• Carrots

• Cauliflower

• Celery – Buy this crunchy vegetable organic, if possible, since it is highly susceptible to pesticides.

• Collard greens

• Cucumbers

• Eggplant

• Fennel

• Garlic – Often called a wonder-food, garlic is a powerful antibacterial, antiviral and anti-inflammatory agent. It as provides a wealth of cardiovascular benefits.

• Green beans

• Green peas

• Kale

• Kohlrabi

• Leeks

• Mushrooms

• Mustard greens

• Olives - Concentrated in monounsaturated fats and a good source of vitamin E, olives provide protection from heart disease and free radicals and they support gastrointestinal health.

• Onions

• Parsley

• Parsnips

• Potatoes – Avoid the fatty options of French fries or sour cream, butter and bacon bits on a baked potato. Potatoes are a wonderful source of vitamins C and B6, copper and potassium. Buy organic, if possible, since conventional potatoes are also apt to contain pesticides.

• Romaine lettuce

• Rutabagas

• Sea vegetables

• Spinach – Popeye had it right—spinach is a wonderful source of iron. It’s an even better source of vitamins K and A. Try to buy this leafy vegetable in the organic aisle because it is highly susceptible to pesticides.

• Summer squash

• Sweet potatoes

• Swiss chard

• Tomatoes – A rich source of lycopene, tomatoes add a vibrant touch to any meal.

• Turnips

• Turnip greens

• Winter squash

• Yams

• Zucchini