Fresh Vegetables


Sweet Potatoes

A super source of vitamin A, which may help keep eyes healthy. Sweet potatoes are chockfull of fiber, potassium and vitamin C, too. Enjoy them roasted in their jackets, cubed in casseroles and hash, or sliced and baked into oven fries.



A source of beneficial antioxidants. Artichokes also supply fiber, folate, and vitamins C and K. Steam and serve with a dip of tangy vinaigrette dressing.


Dry Onion

Surprisingly high in vitamin C, with fiber to boot. Onions also contain an antioxidant that may help protect cells and benefit heart health. Use as an ingredient in casseroles, stews, salads and soups. Cooking onions caramelizes their natural sugars, lending sweetness to dishes.

Green Onion

Green Onion

Both the white bulb and green leaves are edible and delicate in flavor, and contain antioxidants and vitamin A. Vitamin A helps promote a healthy immune system. Slice thin to garnish soups and chili or add to stir-fries.


bell pepper

Sweet Pepper

Green, red, yellow or orange, bell peppers are plentiful in vitamin C and fiber. Fiber may help benefit heart health. Add peppers to fajitas and stir-fries, skewer on kabobs, or stuff with lean ground meat and rice. Roasted peppers are great layered on sandwiches.

Hot Pepper

Hot Pepper

From chipotle to habañero and jalapeño to poblano, chili peppers’ heat ranges from mild to hot. Capsaicin, the compound that provides their fiery taste, is being studied for several potential health benefits. Add chili peppers to salsa, chili and Asian-style curries and rice dishes.



This “stinking rose” contains antioxidants that may help protect body cells from damage. The antioxidants are most potent when cloves are chopped or crushed. Add garlic to pasta sauce, marinades and rubs. Or roast a whole head, and pop out the soft cloves for a mellow bread spread.



herbs such as basil, parsley, oregano, mint and rosemary contain vitamins, minerals and phytonutrients (beneficial plant compounds). This makes sense because herbs are plant foods, just like vegetables.



Cucumbers belong to the plant family cucurbitaceae, which includes melons, squash, and pumpkins.Cucumber slices over the eyes may help reduce puffiness



Its golden-hued flesh provides vitamin C as well as potassium, a mineral that helps maintain normal blood pressure. To save time, pierce and microwave squash first, then split, scoop out seeds, stuff with wild rice and dried fruit, and bake.

broad beans pod and beans_0

Broad Beans

a nutrient-dense food, meaning they provide lots of nutrients essential for proper body function without being rich in calories. These beans are a good food source of vitamin B1 or thiamin, iron, copper, phosphorus, potassium and magnesium

Comments are closed.