6 INTRODUCTION Introduction Vegetables are an essential part of our diet. Their history reaches into the distant years of hunters and gatherers, and today throughout the world we have a huge range of vegetable varieties readily available to grow ourselves or to buy. We need to eat vegetables every day simply because there are no other food groups that can provide the body with all the nutrients it needs to be healthy and functioning at its best. Not only do vegetables provide all the essential vitamins and minerals needed for daily health, but they have been shown to reduce the risk of and protect against a number of chronic diseases. WHAT IS SO GOOD ABOUT VEGETABLES? • Vegetables are the richest source of dietary fiber for the body. Food cannot move effectively through our digestive system without fiber. • Vegetables are an important source of many vitamins and minerals, including vitamins A, B, C, K, folate, potassium, magnesium, calcium. • Vegetables are a source of antioxidants and phytonutrients. Phytonutrients, such as carotenoids and flavonoids, give vegetables their rich colors and diverse flavors and can simply not be found in any other food group. • Vegetables do not have cholesterol and are mostly naturally low in fat. VITAMIN Vitamin A Vitamin B6 Vitamin C Vitamin K Calcium Iron Magnesium Folate Potassium Zinc Carotenoids in carrots, bell peppers, tomatoes, spinach, watercress beets, sweet potatoes, bell peppers, onions, garlic broccoli, bell peppers, sweet potatoes, tomatoes, cauliflower, garlic spinach, watercress, cauliflower kale, beets, sweet potatoes spinach, watercress, broccoli, cauliflower, kale spinach, broccoli, peas, sprouts, cauliflower spinach, broccoli, bell peppers, beets carrots, bell peppers, beets, cauliflower, tomatoes, sweet potatoes sprouts, peas VEGETABLES THAT CONTAIN IT 7 essential vitamins & minerals Although some vitamins can be stored within the body for later use, many can’t, so we need to make sure we are constantly replenishing and providing what our bodies need. We can easily go a whole day without eating any fresh produce, so looking over the essential vitamins & minerals chart (opposite) is a great way to reflect on what we need and how we can increase the amounts we are getting by increasing the number of vegetables we eat.6 INTRODUCTION Introduction Vegetables are an essential part of our diet. Their history reaches into the distant years of hunters and gatherers, and today throughout the world we have a huge range of vegetable varieties readily available to grow ourselves or to buy. We need to eat vegetables every day simply because there are no other food groups that can provide the body with all the nutrients it needs to be healthy and functioning at its best. Not only do vegetables provide all the essential vitamins and minerals needed for daily health, but they have been shown to reduce the risk of and protect against a number of chronic diseases. WHAT IS SO GOOD ABOUT VEGETABLES? • Vegetables are the richest source of dietary fiber for the body. Food cannot move effectively through our digestive system without fiber. • Vegetables are an important source of many vitamins and minerals, including vitamins A, B, C, K, folate, potassium, magnesium, calcium. • Vegetables are a source of antioxidants and phytonutrients. Phytonutrients, such as carotenoids and flavonoids, give vegetables their rich colors and diverse flavors and can simply not be found in any other food group. • Vegetables do not have cholesterol and are mostly naturally low in fat. VITAMIN Vitamin A Vitamin B6 Vitamin C Vitamin K Calcium Iron Magnesium Folate Potassium Zinc Carotenoids in carrots, bell peppers, tomatoes, spinach, watercress beets, sweet potatoes, bell peppers, onions, garlic broccoli, bell peppers, sweet potatoes, tomatoes, cauliflower, garlic spinach, watercress, cauliflower kale, beets, sweet potatoes spinach, watercress, broccoli, cauliflower, kale spinach, broccoli, peas, sprouts, cauliflower spinach, broccoli, bell peppers, beets carrots, bell peppers, beets, cauliflower, tomatoes, sweet potatoes sprouts, peas VEGETABLES THAT CONTAIN IT 7 essential vitamins & minerals Although some vitamins can be stored within the body for later use, many can’t, so we need to make sure we are constantly replenishing and providing what our bodies need. We can easily go a whole day without eating any fresh produce, so looking over the essential vitamins & minerals chart (opposite) is a great way to reflect on what we need and how we can increase the amounts we are getting by increasing the number of vegetables we eat.8 INTRODUCTION WHAT CAN THESE VEGETABLES DO FOR ME? Your body will benefit in many ways from increasing your intake of these vegetables. Some people will benefit more than others, depending on their bodies current health. • Vegetables contain a high amount of dietary fiber, which maintains a good digestive system. • Risk of heart disease, diabetes, and obesity is reduced when you eat vegetables. • The antioxidants contained in vegetables can protect and reduce the risk of cancers. • Eating vegetables will reduce cholesterol levels and calorie intake. • Vitamin-rich foods increase immune system strength and help to ward off sickness. • Minerals contained in vitamins increase the body’s ability to absorb vitamins. Ideally when consuming vegetables, it is good to eat a range of colors and different types of vegetables to fulfill the needs of our bodies. Botanically, vegetables are divided into a number of plant families. Often vegetables in the same plant family contain similar vitamins, minerals, and antioxidants. The vegetables in this book come from a number of different vegetable families, and combining them into your diet will give you all the nutrients you need. It is a great idea to mix up the way you consume your vegetables. The recipes in this book will show you that you don’t have to miss out on delicious dishes to make sure you include vegetables in each meal. Juice them raw for one meal, have a salad or cook a couple of different types of vegetables for another. Be aware of the quantity of fresh vegetables you eat and try to increase the amount and variety. Eat the rainbow8 INTRODUCTION WHAT CAN THESE VEGETABLES DO FOR ME? Your body will benefit in many ways from increasing your intake of these vegetables. Some people will benefit more than others, depending on their bodies current health. • Vegetables contain a high amount of dietary fiber, which maintains a good digestive system. • Risk of heart disease, diabetes, and obesity is reduced when you eat vegetables. • The antioxidants contained in vegetables can protect and reduce the risk of cancers. • Eating vegetables will reduce cholesterol levels and calorie intake. • Vitamin-rich foods increase immune system strength and help to ward off sickness. • Minerals contained in vitamins increase the body’s ability to absorb vitamins. Ideally when consuming vegetables, it is good to eat a range of colors and different types of vegetables to fulfill the needs of our bodies. Botanically, vegetables are divided into a number of plant families. Often vegetables in the same plant family contain similar vitamins, minerals, and antioxidants. The vegetables in this book come from a number of different vegetable families, and combining them into your diet will give you all the nutrients you need. It is a great idea to mix up the way you consume your vegetables. The recipes in this book will show you that you don’t have to miss out on delicious dishes to make sure you include vegetables in each meal. Juice them raw for one meal, have a salad or cook a couple of different types of vegetables for another. Be aware of the quantity of fresh vegetables you eat and try to increase the amount and variety. Eat the rainbowvarieties spinach Both of these greens are readily available in a number of varieties, including as microgreens. Baby spinach leaves are much softer and more commonly used fresh for salads, etc. Here are some of the well-known varieties: spinach & watercress how to eat these greens Both spinach and watercress can be eaten raw and cooked. Use the leaves raw to make salads and smoothies or cook in a soup or side dish, or add them to pastas, stews, and pies. Spinach is from the amaranth family and is used in many cultures around the world. The dark leafy green is an excellent source of iron. Watercress is from the brassica family and is mainly used as a garnish, but has recently become more popular in cooking. • Full daily requirement of vitamin K • 30 mg calcium • 0.81 g iron • Vitamins C and A • Magnesium what can they do for me? As well as being a great source of iron and calcium, the antioxidants in spinach may help lower blood pressure and keep the heart healthy. The high levels of vitamin K in both spinach and watercress are good for bones and improve calcium absorption. what’s in them? Spinach: 1 cup (30 g) raw spinach is mostly made up of water. It contains: • 0.8 g protein • Full daily requirement of vitamin K • 50% daily requirement of vitamins C and A • Calcium • Manganese Watercress: 1 cup (35 g) watercress contains: • Potassium • Vitamin E, thiamine, riboflavin, magnesium, and phosphorus • Folate • Fiber, alpha- lipoic acid • Folate • Thiamine, fiber, phosphorus, alpha- lipoic acid watercress SAVOY WATERCRESS can be harvested wild and has also been cultivated for commercial growth, with some land cress variations too. It is also available as sprouts. BABY SPINACH other varieties There are many close relations to spinach that are often labeled as spinach: • CHARD: Plain green leaves with white or multicolored stems • FLAT-LEAF SPINACH : Smooth spade-shaped leaves with a slightly sweet flavor • ATRIPLEX SPINACH : Also called orach, this is grown as an alternative to spinach • GOOD KING HENRY SPINACH : Also called poor man’s spinach, this perennial plant is cooked and eaten just like spinach • LAND CRESS : Also called American cress, this looks and tastes like watercressvarieties spinach Both of these greens are readily available in a number of varieties, including as microgreens. Baby spinach leaves are much softer and more commonly used fresh for salads, etc. Here are some of the well-known varieties: spinach & watercress how to eat these greens Both spinach and watercress can be eaten raw and cooked. Use the leaves raw to make salads and smoothies or cook in a soup or side dish, or add them to pastas, stews, and pies. Spinach is from the amaranth family and is used in many cultures around the world. The dark leafy green is an excellent source of iron. Watercress is from the brassica family and is mainly used as a garnish, but has recently become more popular in cooking. • Full daily requirement of vitamin K • 30 mg calcium • 0.81 g iron • Vitamins C and A • Magnesium what can they do for me? As well as being a great source of iron and calcium, the antioxidants in spinach may help lower blood pressure and keep the heart healthy. The high levels of vitamin K in both spinach and watercress are good for bones and improve calcium absorption. what’s in them? Spinach: 1 cup (30 g) raw spinach is mostly made up of water. It contains: • 0.8 g protein • Full daily requirement of vitamin K • 50% daily requirement of vitamins C and A • Calcium • Manganese Watercress: 1 cup (35 g) watercress contains: • Potassium • Vitamin E, thiamine, riboflavin, magnesium, and phosphorus • Folate • Fiber, alpha- lipoic acid • Folate • Thiamine, fiber, phosphorus, alpha- lipoic acid watercress SAVOY WATERCRESS can be harvested wild and has also been cultivated for commercial growth, with some land cress variations too. It is also available as sprouts. BABY SPINACH other varieties There are many close relations to spinach that are often labeled as spinach: • CHARD: Plain green leaves with white or multicolored stems • FLAT-LEAF SPINACH : Smooth spade-shaped leaves with a slightly sweet flavor • ATRIPLEX SPINACH : Also called orach, this is grown as an alternative to spinach • GOOD KING HENRY SPINACH : Also called poor man’s spinach, this perennial plant is cooked and eaten just like spinach • LAND CRESS : Also called American cress, this looks and tastes like watercressPerfect served as a side alongside fresh fish, broiled meats, and baked veg for a healthy meal. An easy way of eating greens. Best steamed, then stir through broccoli or cauli-rice. Or simply steam and add to soups. 3 min. 5 min. yesmedium notescooking time with lidheattype of vegquantity for 2 cooking vessel quantity of liquid salt how to cook spinach steam bake fry soup steamer ¾ inch (2 cm) water in steamer 1 teaspoon other ingredients 3 garlic cloves, chopped; 1 chili pepper, diced; and juice of ½ lemon oil / butter 1 tablespoon either and watercress Baked spinach can be really versatile. Use it as a base for breakfast eggs or stir in crème fraîche and toss in spaghetti for a simple pasta. 5–8 min. cover with foil 350°F (180°C) 1 lb. (450 g) medium baking sheet 1 teaspoon 14 oz. (400 g) can tomatoes or 1 cup (200 g) crème fraîche or sour cream, and juice of 1 lemon 1 tablespoon either 6½ cups (200 g) 5¾ cups (200 g) Heat a large pan, then add oil, garlic, ginger, and fry for a few minutes. Add soy sauce and spinach and cook until wilted. 3 min.no medium- high 11 cups (350 g) 5¾ cups (200 g) large nonstick skillet 1 teaspoon diced ginger, garlic, and soy sauce ½ bunch of sage, juice and zest of ½ lemon 1 tablespoon peanut oil Heat oil, add chopped vegetables, and fry until slightly soft. Pour in broth, bring to a boil, and cook for 5–10 min. Add spinach and cook for 5 min. Leave chunky or blend until smooth. 10 –15 min. yesmediumyes large nonstick saucepan 4¼ cups (1 L) broth 1 teaspoon 1 leek, chopped; 1 Maris Piper potato, peeled and diced; 2 celery sticks, chopped; 3 garlic cloves, diced 2 tablespoons olive oil Spinach Watercress Spinach Spinach Watercress Spinach 1 tablespoon butterhigh Heat a large pan, then add butter and sage and fry for a few minutes. Add lemon juice and zest and watercress and cook until wilted. Heat butter, onions and sweet potato in a pan for 10 min. Add broth and chili pepper and bring to a boil. Cover and cook until sweet potato is tender. Add watercress and creme fraîche or sour cream and serve. 15–20 min. 1 onion, diced; 1 sweet potato, peeled and diced; 1 red chili pepper; generous 1 cup (200 ml) crème fraîche or sour cream 2 tablespoons butter5 cups (1.2 L) broth Watercress quantity for 4 1 lb. (450 g)Perfect served as a side alongside fresh fish, broiled meats, and baked veg for a healthy meal. An easy way of eating greens. Best steamed, then stir through broccoli or cauli-rice. Or simply steam and add to soups. 3 min. 5 min. yesmedium notescooking time with lidheattype of vegquantity for 2 cooking vessel quantity of liquid salt how to cook spinach steam bake fry soup steamer ¾ inch (2 cm) water in steamer 1 teaspoon other ingredients 3 garlic cloves, chopped; 1 chili pepper, diced; and juice of ½ lemon oil / butter 1 tablespoon either and watercress Baked spinach can be really versatile. Use it as a base for breakfast eggs or stir in crème fraîche and toss in spaghetti for a simple pasta. 5–8 min. cover with foil 350°F (180°C) 1 lb. (450 g) medium baking sheet 1 teaspoon 14 oz. (400 g) can tomatoes or 1 cup (200 g) crème fraîche or sour cream, and juice of 1 lemon 1 tablespoon either 6½ cups (200 g) 5¾ cups (200 g) Heat a large pan, then add oil, garlic, ginger, and fry for a few minutes. Add soy sauce and spinach and cook until wilted. 3 min.no medium- high 11 cups (350 g) 5¾ cups (200 g) large nonstick skillet 1 teaspoon diced ginger, garlic, and soy sauce ½ bunch of sage, juice and zest of ½ lemon 1 tablespoon peanut oil Heat oil, add chopped vegetables, and fry until slightly soft. Pour in broth, bring to a boil, and cook for 5–10 min. Add spinach and cook for 5 min. Leave chunky or blend until smooth. 10 –15 min. yesmediumyes large nonstick saucepan 4¼ cups (1 L) broth 1 teaspoon 1 leek, chopped; 1 Maris Piper potato, peeled and diced; 2 celery sticks, chopped; 3 garlic cloves, diced 2 tablespoons olive oil Spinach Watercress Spinach Spinach Watercress Spinach 1 tablespoon butterhigh Heat a large pan, then add butter and sage and fry for a few minutes. Add lemon juice and zest and watercress and cook until wilted. Heat butter, onions and sweet potato in a pan for 10 min. Add broth and chili pepper and bring to a boil. Cover and cook until sweet potato is tender. Add watercress and creme fraîche or sour cream and serve. 15–20 min. 1 onion, diced; 1 sweet potato, peeled and diced; 1 red chili pepper; generous 1 cup (200 ml) crème fraîche or sour cream 2 tablespoons butter5 cups (1.2 L) broth Watercress quantity for 4 1 lb. (450 g)Next >