Veggies

Veggies List

Acorn Squash

DESCRIPTION: Typically the Acorn Squash is dark green with stripes of yellow and orange.  It is compact, with a hard exterior and large seeds.  The seeds can be roasted and eaten.  Acorn Squash can be cut in half and baked at 400 degrees for 35 minutes, cut in sections and simmered for about 10 minutes or microwaved in about 6 minutes.    

NUTRITION: High in the three great sources of anticancer nutrients: Vitamin C, fiber and carotene.  Acorn Squash is great for heart healthy diets because of the low fat and sodium content.  Surprise! 1 cup of Acorn Squash has almost 100 mg of Calcium.  

TO BUY & STORE: Make sure there are no soft spots on the surface of the squash.  It is best to find ones that still have their stem as this prevents the inside from spoiling.  Store the squash in a cool, dark place and they can keep without refrigeration for months. Once cut, they must be used immediately.   

TO BUY & STORE: Make sure there are no soft spots on the surface of the squash.  It is best to find ones that still have their stem as this prevents the inside from spoiling.  Store the squash in a cool, dark place and they can keep without refrigeration for months. Once cut, they must be used immediately.   

Artichoke

DESCRIPTION: an artichoke is the edible flower of a large thistle like perennial plant.  both the leaved and the inner “heart” are considered a culinary delicacy.  With a delicate nutlike flavor the artichoke is excellent on its own and can be a fun experience at any meal.

NUTRITION: Good source of magnesium and potassium along with significant amounts of calcium, iron, phosphorus, niacin and vitamin C making it an all round wholesome food.

TO BUY & STORE:  It is important to look for tightly closed leaves when picking out your artichoke.  If they squeak when you rub two together you know they are fresh.  As long as they are uncut they will stay pretty fresh up to a week in the refrigerator.  Place in a plastic bag with a sheet of paper towel, this will help regular the moisture around the artichoke and keep it from spoiling.  Steaming or boiling are the favored methods to cooking and are considered done when a leaf can be pulled out with easy.  Now the delicate leaf can be plucked and scrapped through your teeth.  Yum Yum!

Recipes

Arugala

DESCRIPTION: Arugula, also known as rocket, is a leafy green vegetable with a distinctive peppery flavor. It adds a spicy kick to salads, wraps, and smoothies. You can enjoy arugula raw or lightly wilted in dishes like pasta, grain bowls, or as a fresh garnish. It pairs well with citrus, nuts, and other dressings.

NUTRITION:
  • High in Vitamin K, which supports bone health and proper blood clotting.
  • A good source of Vitamin A, crucial for vision, immune function, and skin health.
  • Contains folate, essential for DNA synthesis and heart health.
  • Low in calories, rich in fiber, which aids digestion and supports gut health.
  • Provides potassium, helping maintain normal blood pressure and fluid balance.

HEALTH BENEFITS:

  • Bone Health: The high Vitamin K content supports strong, healthy bones.
  • Cardiovascular Health: Folate helps manage homocysteine levels, promoting heart health.
  • Anti-inflammatory Properties: Antioxidants like Vitamin A and beta-carotene help reduce inflammation and protect cells from free radical damage.
  • Digestive Aid: Fiber content encourages healthy digestion and bowel regularity.

TO BUY & STORE:

  • Choose fresh, crisp leaves with a deep green color. Avoid any yellow or limp leaves.
  • Storage: Store arugula in an airtight container or bag in the refrigerator. Use within 3 to 5 days to maintain freshness.
  • Tip: Rinse arugula in cold water if it starts to wilt to restore crispness.

Asian Cabbage

A short description 

Recipes

Asparagus

A short description 

Recipes

Beans - Dry

A short description of 

Various types and Recipies

Beans - Fresh

A short description of 

Various types and Recipies

Beets

A short description of 

recipes

Bok Choy

A short description of 

recipes

Broccoli

A short description of 

recipes

Broccoli Rabe

A short description of 

recipes

Brussels Sprouts

A short description of 

recipes

Cabbage

A short description of 

Various types and recipies

Carrot

A short description of 

recipes

Cauliflower

A short description of 

recipes

Celery

A short description of 

recipes

Chives

A short description of 

recipes

Cilantro

A short description of 

recipes

Collards

A short description of 

recipes

Corn

A short description of 

recipes

Cucumber

A short description of 

Various Types and recipes

Daikon

A short description of 

recipes

Eggplant

A short description of 

Various Types and recipes

Fennel

A short description of 

recipes

Garlic

A short description of 

recipes

Ginger

A short description of 

recipes

Hominy

A short description of 

recipes

Horseradish

A short description of 

recipes

Jicama

A short description of 

recipes

Kale

A short description of 

recipes

Kohlrabi

A short description of 

recipies

Leek

A short description of 

recipies

Lettuce - Various

A short description of 

various types and recipies

Mushrooms

A short description of 

Various types and recipes

Mustard Greens

A short description of 

recipes

Okra

A short description of 

recipes

Onions

A short description of 

Various types and recipes

Parsnips

A short description of 

recipes

Pea

A short description of 

recipes

Peppers

A short description of 

Various Types and recipes

Potato

A short description of 

Various types and recipes

Pumpkin

A short description of 

recipes

Radicchio

A short description of 

recipes

Radish

A short description of 

recipes

Rhubarb

A short description of 

recipes

Rutabega

A short description of 

recipes

Snow Pea

A short description of 

recipes

Spinach

A short description of 

recipes

Squash

A short description of 

Various types and recipes

Sweet Potato

A short description of 

recipes

Swiss Chard

A short description of 

Various types and recipes

Tamatillo

A short description of 

recipes

Tomatoes

A short description of 

Various Types and recipes

Turnip

A short description of 

recipes

Waterchestnuts

A short description of 

recipes

Watercress

A short description of 

recipes

Yam

A short description of 

recipes

Zuccini

A short description of 

recipes

F.A.Q.

Have a question that hasn’t been answered?

Eating a variety of vegetables ensures you get a wide range of essential nutrients. Vegetables are rich in vitamins, minerals, antioxidants, and fiber, which support immune function, digestive health, heart health, and lower the risk of chronic diseases like diabetes, obesity, and certain cancers.

Leafy greens such as spinach, kale, and arugula are packed with nutrients like Vitamin K, Vitamin A, calcium, and iron. These nutrients help strengthen bones, improve vision, and support immune function while offering antioxidants that reduce inflammation and protect against cell damage.

Yes, vegetables are low in calories and high in fiber, which helps you feel full while consuming fewer calories. Including vegetables in meals can reduce overeating, promote better digestion, and provide vital nutrients, making them an essential part of any weight-loss diet.

Vegetables high in Vitamin C, like bell peppers, broccoli, and Brussels sprouts, are excellent for boosting immune function. They help the body produce more white blood cells and antioxidants to fight off infections and reduce inflammation.

Vegetables are rich in dietary fiber, which promotes regular bowel movements and feeds beneficial gut bacteria. This leads to improved digestion, reduced risk of constipation, and better absorption of nutrients, all of which support overall digestive health.