Fresh Vegetables

I offer extensive options when it comes to vegetables, I am able to create mouth watering vegetarian dishes using the following popular vegetables.

Tomatoes

The tomato is the edible, often red berry-type fruit of the nightshade Solanum lycopersicum, commonly known as a tomato plant. The tomato is consumed in diverse ways, including raw, as an ingredient in many dishes, sauces, salads, and drinks. Tomatoes are also an excellent source vitamin C, biotin, molybdenum, and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E, and phosphorus.

Artichoke
Artichoke
The globe artichoke is a variety of a species of thistle cultivated as a food. The edible portion of the plant consists of the flower buds before the flowers come into bloom. Most people's favorite part of the artichoke is the heart, but the leaves are actually the source of a vast majority of its health benefits. In fact, artichoke leaf extract has proven to be an extremely beneficial food with a host of illness-fighting, age-extending properties.

Avocado
Avocado
The avocado is a tree native to Mexico and Central America, classified in the flowering plant family Lauraceae along with cinnamon, camphor and bay laurel. Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves. This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.

Brussels Sprout
Brussels Sprout
The Brussels sprout is a member of the Gemmifera Group of cabbages, grown for its edible buds. The leafy green vegetables are typically 2.5–4 cm in diameter and look like miniature cabbages. Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids.

Cabbage
Cabbadge
Cabbage is a leafy green or purple biennial plant, grown as an annual vegetable crop for its dense-leaved heads. Cabbage is one of storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds work as powerful antioxidants and known to help protect against breast, colon, and prostate cancers.

Carrots
Carrots
A root vegetable from the parsley family, that has lacy green leaves and a long slender orange root. Baby carrots are often more tender, but have less flavor. Most of the benefits of carrots can be attributed to their beta carotene and fiber content. This root vegetable is also a good source of antioxidant agents. Furthermore, carrots are rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Cauliflower
Cauliflower
Cauliflower is one of several vegetables in the species Brassica oleracea, in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head is eaten. Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.


Eggplant
eggplant
Eggplant or aubergine is a species of nightshade grown for its edible fruit. It is known in South Asia, Southeast Asia and South Africa as brinjal. Eggplant is a very good source of dietary fiber, vitamin B1, and copper. It is a good source of manganese, vitamin B6, niacin, potassium,folate, and vitamin K. Eggplant also contains phytonutrients such asnasunin and chlorogenic acid.

Green Peas
Greenpeas
The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas. Pea pods are botanically fruit, since they contain seeds and developed from the ovary of a flower. Their fiber, mostly insoluble, aids intestinal motility and may help lower cholesterol. Of the myriad nutrients peas provide, iron is particularly important since it's hard to find non-animal foods with much of this blood-building nutrient.

Snow peas and other edible-podded peas don't contain the same amount of protein or nutrients green peas do. But they are rich in iron and vitamin C, which help maintain your immune system. Peas have lutein, the carotenoid with a proven record of helping to reduce the risk of age-related macular degeneration and cataracts.

Green peppers
Green Peppers
A fresh, crisp green bell pepper is a tasty vegetable that can be a regular part of your healthy eating plan. This vegetable is low in calories and contains 0 grams of fat and a good supply vitamins and minerals. Their mildly sweet flavor makes green bell peppers versatile enough to include a wide variety of nutritious recipes.

Karelas - Bitter Gourd or Bitter Melon
Karelas
Bitter melon, also known as bitter gourd or karela in Sub continent, is a unique vegetable-fruit that can be used as food or medicine. It is the edible part of the plant Momordica Charantia, which is a vine of the Cucurbitaceae family and is considered the most bitter among all fruits and vegetables. Bitter gourds are very low in calories but dense with precious nutrients. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folate, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.

Bitter melon contains a unique phyto-constituent that has been confirmed to have a hypoglycemic effect called charantin. There is also another insulin-like compound known as polypeptide P which have been suggested as insulin replacement in some diabetic patients.


Lima Beans
lima beans
Sometimes called "butter beans" because of their starchy yet buttery texture, Lima beans have a delicate flavor that complements a wide variety of dishes. Although fresh lima beans are often difficult to find, they are worth looking for in the summer and fall when they are in season. The Health Benefits of Canned Lima Beans. Lima beans might not be the most well-loved variety of bean, but they deserve a second chance. The canned beans are a healthy source of fiber, protein and key vitamins and minerals, though they can be high in sodium.

Mushrooms
Mushrooms
A mushroom is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground on soil or on its food source. Often grouped with vegetables, mushrooms provide many of the nutritional attributes of produce, as well as attributes more commonly found in meat, beans or grains. Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more.

Okra
Okra
Okra or Okro, known in many English-speaking countries as ladies' fingers, bhendi, bhindi, bamia, ochro or gumbo, is a flowering plant in the mallow family. It is valued for its edible green seed pods. Okra is a Healthy Vegetable. Even if okra doesn't help manage blood sugar levels, it has a number of health benefits including a good source of fibe. Which can help ease digestion, improve blood sugar levels, and reduce your risk for heart disease.

Potatoes
Potatoes
The potato is a starchy, tuberous crop from the perennial nightshade Solanum tuberosum L. The word "potato" may refer either to the plant itself or to the edible tuber. One medium potato contains 164 calories, 0.2 grams of fat, 0 grams of cholesterol, 37 grams of carbohydrate, 4.7 grams of dietary fiber and 4.3 grams of protein. The same serving also meets 2% of daily calcium needs, 51% vitamin C, 9% iron, 30% vitamin B-6, 12% magnesium and 25% of potassium needs.

Pumpkin
Pumpkins
A pumpkin is a cultivar of a squash plant, most commonly of Cucurbita pepo, that is round, with smooth, slightly ribbed skin, and deep yellow to orange coloration. The thick shell contains the seeds and pulp. Pumpkin is an extremely nutrient dense food, meaning it is chock-full of vitamins and minerals but low on calories. Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color and which is converted to vitamin A in the body.

Red Cabbage
Red cabbadge
The red cabbage is a kind of cabbage, also known as purple cabbage, red kraut, or blue kraut after preparation. Its leaves are colored dark red/purple. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin.

Snap Peas
Snap peas
Snap peas, also known as sugar snap peas, are a cultivar group of edible-podded peas that differ from snow peas in that their pods are round as opposed to flat. The name mangetout can apply both to snap peas and snow peas. One of the most notable health benefits of sugar snap peas is they are high in vitamin C. This water-soluble, antioxidant vitamin speeds wound healing, boosts immunity and also aids in the production of collagen. Sugar snap peas contain 60 milligrams per 100-gram serving.

Spinach
Spinach
Spinach is an edible flowering plant in the family Amaranthaceae native to central and western Asia. It is an annual plant, which grows up to 30 cm tall. Spinach may survive over winter in temperate regions. Spinach: Health Benefits, Uses, Precautions. Popeye was definitely on to something. Spinach is a super food loaded with tons of nutrients in a low calorie package. Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

Sweet Potatoes
Sweet Potatoes
The sweet potato is a dicotyledonous plant that belongs to the family Convalescence. Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. The young leaves and shoots are sometimes eaten as greens. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.

Turnips
turnips

Watercres
Watercres
Watercress is an aquatic plant species with the botanical name Nasturtium officinale. This should not be confused with the quite different group of plants with the common name of nasturtium, botanical name Tropaeolum. Watercress, along with beetroot and other leafy greens, contain a very high level of dietary nitrate. An ancient green said to have been a staple in Roman soldiers diets, watercress is actually a part of the cruciferous (also known as brassica) family of vegetables.

Zucchini
zucchini
Zucchini or courgette is a summer squash which can reach nearly a meter in length, but which is usually harvested at half that size or less. Maintains Optimal Health: As an outstanding source of manganese and vitamin C, zucchini is the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus .

Onion
Onion
A quick glimpse at their incredible health benefits: The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity. Onions contain chromium, which assists in regulating blood sugar. For centuries, onions have been used to reduce inflammation and heal infections.




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