Quick Summer Grillin’ Ideas For Fresh Fruit & Veggies

With the 4th of July weekend just around the corner and many backyard Bar-B-Q grills getting fired up for a good long weekend workout, you may want to experiment with some new or different culinary choices and still manage to stay on the healthy side. It’s very realistic and possible with so many summer fruits and veggies in plentiful supply and generally best prices of the year if  purchased now (especially at farmer’s markets or roadside produce stands).

So here are a few ideas to “get your grill on” or at least get you started and you can adjust seasoning suggestions according to you and your family’s tastes. Many of the suggestions listed below will probably take less time to prepare and grill than it takes to watch your coals turn white. (If you use gas, they’re still almost as fast as heating up the grill.) A few of these edible concoctions feature ingredients like corn, eggplant and tomatoes, which might be better suited a month from now, at least in certain parts of the country. However there are quite a few suggestions for foods that are in season right now that everybody doesn’t necessarily think of putting on the grill. You might wanna make note that salt and pepper are generally added to each of the following in moderation according to you personal preferences .

So Let’s Get Grillin’

  • Best Grilled Artichokes — Cut artichokes in half, scoop out the choke, parboil until tender. Grill, cut-side down, until lightly browned; grill a couple of halved lemons, too. Combine the juice from the grilled lemons with melted butter and spoon over the artichokes. Finish with parsley.
  • Grill Bread — Grind in a food processor to make coarse bread crumbs. (You can add garlic and/or parsley and/or Parmesan, or not.) Grill asparagus until tender. Top with bread crumbs and olive oil.
  • Tahini Tofu Steaks — Thin Tahini with lots of lemon juice and some minced garlic. Cut a brick of firm tofu into four slabs and brush with sesame oil. Grill over a moderate fire, turning a few times, until marked and crisp outside and custardy inside. On the last turn, baste with the Tahini sauce. Serve on thick tomato slices with a drizzle of soy sauce and chopped basil, Thai if possible.
  • For perfectly ripe Tomatoes only — Grill tomatoes, any size, until hot and lightly charred but not bursting. Drizzle with olive oil, sprinkle with salt and pepper, and serve with fresh mozzarella (or, even better, Burrata) and grilled bread.
  • Grilled Guacamole — Halve and pit avocados; lightly char them, then scoop out the flesh. Grill halved red onion, too. Chop, combine, add tomatoes, lime, garlic and spices if you like.
  • Rub thick Zucchini slices with a mixture of fresh or dried dill, yogurt, olive oil and lemon. (Or use pesto or parsley pesto.) Grill slowly.
  • Lightly char whole or halved heads of baby Bok Choy; drizzle with soy sauce and top with chopped scallions.
  • Peel and thickly slice a not overly ripe Mango. Brush very lightly with neutral oil and grill just until softened; sprinkle with cilantro and/or mint and lime juice (you might as well grill the lime first, too).
  • Grill Pineapple (or anything, really, from pork to tofu to eggplant). Make a sauce of half-cup peanut butter, a tablespoon (or more) soy sauce, a dash (or more) sriracha chili sauce, a handful of basil or mint and enough warm water to thin. (It’s tempting to say, “Throw away the pineapple and eat the sauce,” but the combination is sensational.)
  • Grill Red, Orange and/or Yellow Peppers — Toss with olives, capers, balsamic vinegar and olive oil.
  • Charred Salsa Verde — Toss whole husked tomatillos, scallions and jalapeños in olive oil and grill until charred. Remove the blackened skin from the chilies and chop or blend everything with diced avocado, lime juice and cilantro. Eat with chips or top grilled chicken with it.
  • Lightly grill ripe Figs — Brush with balsamic. Chop and toss with arugula and blue cheese. Sprinkle with olive oil.
  • Ratatouille — Grill chunks of zucchini, yellow squash, mushrooms, eggplant, onion and tomatoes (or use cherry tomatoes), all until lightly browned and perfectly tender. Toss with fresh marjoram or oregano, thyme, basil and olive oil.

For more Quick Summer Cookin’ and Grillin’ Ideas —

— check this LINK from the New York Times on Today

Healthy Eating & Nutrition Guide

healthy_eating

There is one thing that we all have in common….. no matter where you live….. and that is the basic human need for good health and well-being. The links below will focus on eating healthy, maintaining fitness, proper diet, natural energy, and health safety issues.  New content is added from time to time so keep checking back. Many of the posts below have had steady stream of daily visitors over the last several months.

ALL POSTS BELOW ARE FROM THIS SAME SITE YOU’RE VIEWING NOW

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This is an ongoing reference site with new content added frequently –

so keep checking back.

Please help spread the word with family, friends & co-workers

both online as well as offline — Thanks!

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HEALTHY EATING & NUTRITION:

5 Good Reasons For FiberHealthy_Food

5 Summer Food Mysteries Revealed

10 Best Foods For Healthy Eating

Benefits of Milk – What’s In A Glass?

Best Fiber Foods For Colon Cleansing – Nutrition Basics

Best Immune Boosting Foods For Your Body To Fight The Flu

Common Diet Myths & Realityhealthy_food

Lose Weight & Boost Energy With The Super Nutrients Known As The Fat-Fighting 4

Making The Right Fruit & Vegetable Choices

Nutritional Benefits of The 10 Most Important Vegetables

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SUMMER GRILLIN’:

Quick Summer Grillin’ Ideas For Fresh Fruit & Veggies

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SNACKING TIPS:snacking

Healthy Snacks With Less Than 200 Calories

Smart Snack Attack – 10 Calorie Magic!

What’s In Your Snack Stash? – Healthier Alternatives

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HEALTH & SAFETY ISSUES:safety_first_sign

Hidden Supermarket Dangers That Can Make Your Family Sick

Plastic Bottles: Are They Safe & What Do The Numbers Mean?

Proper Hand Washing Tips To Prevent Infection

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ENERGY & EXERCISE:exercise-clipart

Easy Exercises Just About Anyone Can Do

Fight Fatigue & Boost Energy With Exercise

Need A Quick Energy Boost – The Natural Way?

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DIET & WEIGHT LOSS:Weight_Loss_Help

Common Diet Myths & Reality

Lose Weight & Boost Energy With The Super Nutrients Known As The Fat-Fighting 4

Truth About Abs: The Honest Source on Abdominals & Fat Loss

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Nutritional Benefits of The 10 Most Important Vegetables

When it comes to vegetables, there are so many choices out there to choose from. All of them have their nutrient benefits. It’s just that some are more beneficial than others. The following should help you decide which ones to include more of in your diet.

Why Are Vegetables So Important?

vegetables_mixedSome veggies are loaded with nutrients and even have anti aging properties. According to the latest scientific studies, five servings a day of the most nutritious vegetables can not only help you to stay young, healthy and trim, they can also give you spectacular protection against cancer and heart disease.

So scientists keep telling us to eat more fruits and vegetables – five to nine a day. But the vast majority of the population aren’t even getting three, much less nine.

While most vegetables are low in calories and good for your body and overall health, some are definitely a whole lot better than others and offer many more vegetable nutrients.

The Most Nutritious Vegetables

Usually the best way to get your vegetable nutrients is to buy organically grown veggies and eat them raw, lightly steamed or in nutritious soups or stir-fries.

So here is that list of the top 10 most important and nutritious vegetables — in no particular order:

~ The Top 10 List ~

1st) – Green Leafy Vegetables

green-leafy-vegetablesLeafy green vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type-2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health.

Green leafy vegetables such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.

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2nd) – Broccoli

BroccoliBroccoli has a growing reputation as a nutritional powerhouse. It is not only rich in vitamins, minerals and fiber, but is loaded with antioxidants. It also contains generous amounts of folic acid, which may prevent some birth defects and be beneficial in warding off heart disease, strokes and some cancers. Broccoli also contains some of the highest levels of vitamins A and C of any food. It’s high levels of vitamin E, vitamin C and beta-carotene provide us with a good intake of antioxidants, which help reduce the risk of heart disease and stroke. It’s also rich in iron as well as folic acid that helps to combat anemia. Broccoli is good steamed, raw (as a snack or in salads) and cooked in soups, stir-fries and other dishes. Both the green flower heads and stalks are nutritious.

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3rd) – Brussels Sprouts –

brussels-sproutsOnly about 10 calories each, Brussels Sprouts are low in fat and sodium, high in dietary fiber and are cholesterol-free. They also contain high levels of naturally occurring vitamin C and specific health-promoting compounds called glucosinolates with antioxidant properties, and proven health benefits in the area of cancer prevention. Brussels Sprouts have three times the level of vitamin C of an orange. Unlike most vegetables, Brussels Sprouts are rather high in protein, accounting for more than a quarter of their calories. Four-to-six sprouts contain the adult daily requirements for vitamin C. They’re also an excellent source of vitamin D and folic acid during pregnancy. Brussels Sprouts are best quickly steamed to preserve nutritional values and avoid releasing sulfur smells caused by excess cooking.

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4th) – Cauliflower –

cauliflowerAn excellent source of vitamin C, cauliflower also provides vitamin A, vitamin B-complex, vitamin E, carbohydrates, protein, iron, calcium, potassium, phosphorus, magnesium, and dietary fiber. It’s low in calories (only 25 per serving), very low in sodium and has no fat, saturated fat or cholesterol. Including Cauliflower regularly in meals and snacks may help prevent cancer, heart disease and hypertension. Cauliflower, because of its bland flavor, can be eaten as a raw snack or added inconspicuously to dishes like soups and chili to boost nutritional values.

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5th) – Red, Green, Orange & Yellow Peppers

bell_peppersBrightly colored bell peppers, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. To start, peppers are excellent sources of vitamin C and vitamin A (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. Bell peppers also contain folic acid and provide fiber that can help lower high cholesterol levels, another risk factor for heart attack and stroke. For people worried about colon cancer, the fiber found in peppers can help to reduce the amount of contact that colon cells have with cancer-causing toxins found in certain foods or produced by certain gut bacteria. In addition, consumption of vitamin C, beta-carotene, and folic acid, all found in bell peppers, is associated with a significantly reduced risk of colon cancer. Red, Green, Orange and Yellow Peppers are great in salads and healthy stir-fries.

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6th) – Garlic and Onions

garlic-&-onionsGarlic contains the amino acid, alliin, which scientists say has antibiotic and bactericidal effects. It is believed to promote cardiovascular activity and a beneficial, soothing action on the respiratory system.

Onion may be a useful herb for the prevention of cardiovascular disease, especially since they diminish the risk of blood clots. Onion also protects against stomach and other cancers, as well as protecting against certain infections. Onion can improve lung function, especially in asthmatics.

Garlic and Onions are most nutritious eaten raw in salads or healthy dips. But they also make great flavorings for just about any cooked dish.

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7th) – Sweet Potatoes –

sweet_potatoSweet potatoes are loaded with vitamin A, which is important for vision as well as skin, nail, and hair health. It also helps the body fend off bacterial infections. The orange veggie is also high in potassium, which helps heart and kidney function and facilitates muscle contractions. Potassium also regulates blood pressure and keeps body fluids in balance. Vitamin C is also found in high levels in this vegetable. Vitamin C promotes healing and helps the body fight infection; it also keeps blood vessel walls and gums healthy. Sweet potatoes contain calcium as well, which helps build strong bones and teeth and is necessary for healthy muscle and nerve functions. Vitamin B6, which helps the body metabolize carbohydrates and proteins, is also found in high levels in sweet potatoes. Vitamin B6 also promotes healthy nerves and helps the body form red blood cells. Sweet potatoes are good sources of fiber, copper, and many other vitamins and minerals. In addition, sweet potatoes are low in calories, are fat-free, and have a low glycemic load, meaning they are digested slowly (making the consumer feel fuller for longer). Sweet Potatoes are delicious when baked and eaten plain (without butter). They can also be used in soups and stir-fries.

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8th) – Tomatoes –

tomatoesThe presence of antioxidants in tomatoes is said to be helpful in cleansing toxic compounds from the body. Lycopene, present in tomatoes, has been known to neutralize free radicals in the body and cut the risk of prostate cancer. Those who eat raw tomatoes have been found to be at a much lesser risk of developing rectal, colon or stomach cancer. It is believed that tomatoes block the effects of nitrosamines and thus, reduce the risk of lung cancer. Researches have suggested that eating tomatoes might help reduce the risk of heart attack. The vitamin K present in tomatoes helps in keeping the bones strong and healthy. It also helps prevent hemorrhages. Consuming raw tomato on a regular basis can help improve the texture of your skin and add glow. Tomatoes have been recognized throughout the world, for their blood purifying properties. If you are suffering from congestion of the liver, having tomatoes will prove to be quite beneficial. Tomatoes are known to help protect the liver from cirrhosis and can dissolve gallstones as well. Being a natural antiseptic, tomatoes can help protect the body against various common infections. The nicotinic acid in tomatoes is credited with reducing blood cholesterol, which in turn helps keep heart diseases at bay. Studies have shown that consumption of tomatoes and tomato-based products may prevent serum lipid oxidation and reduce the risk of macular degenerative disease. When applied topically, tomato pulp can help heal sunburn, wounds and sores. Tomatoes can also help the body prevent diarrhea and soothe eye irritation as well. Tomatoes have been found to have positive effects in case of ailments like constipation, diabetes, indigestion, intestinal disorders and jaundice. Pregnant women, suffering from morning sickness, will benefit from tomato consumption. If you are suffering from liver disorders, night blindness, obesity and urinary tract infection, try having tomatoes everyday. Tomatoes , which are actually fruit, are good in salads and on sandwiches. Cherry tomatoes make great raw snacks. And pasta sauce is a good source of tomato nutrients.

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9th) – Green Peas –

green-peasPeas are rich in protein and carbohydrates but low in fats. They are a good source of fiber and iron as well as vitamins A and C.  Peas are rich in water-soluble fiber which helps promote good intestinal health and, by binding with cholesterol, helps excrete it. They are also very rich in thiamin (vitamin B1). This vitamin is essential for energy productions, nerve function and carbohydrate metabolism. Green Peas are best eaten raw (especially snow peas) or lightly steamed. Add fresh peas to salads (including chicken and pasta salad), soups and stir-fries.

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10th) – Carrots –

carrotsIt is one of the foods richest in beta-carotene, which is a vitamin A precursor. Our body transforms it into vitamin A. The carotene has an antioxidant property which may reduce the risk of certain cancers. Carrots help keep your skin healthy and improve your eyesight, especially night vision. Carrots also help maintain our intestinal tracts. They are rich in fiber which helps to protect against colon cancer. This vegetable will help boost your immune system and lower your risk of lung cancer. Carrots will also assist in lowering blood cholesterol levels. Carrots are naturally sweet and ideal for grating into salads. Baby carrots also make good raw snacks.

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Making The Right Fruit & Vegetable Choices

healthy-foods

VEGETABLE LIST

Studies show certain veggies can make you healthier.

Research clearly proves healthy veggies can extend both the length and the overall quality of your life. Numerous studies have proven that by increasing your daily intake (mainly from the “A” list), you can reduce your risk of heart disease, diabetes, cancer and many other chronic illnesses.

The list of healthy veggie benefits is almost as long as the “A” category list. So pick some winners, learn how to prepare them and start eating and enjoying “A” category veggies now and for the rest of your long healthy life.

CATEGORY A

Alfalfa sprouts
Arugula
Bean sprouts
Beet Greens
Beets
Bell Peppers
Bok choy
Broccoli
Broccoflower
Brussels sprouts
Cabbage
Carrots
Cauliflower
Chard (Swiss & red)
Chinese cabbage
Chives
Collard greens
Garlic
Green onions
Green peas
Greens
Horseradish
Kale
Leeks
Lettuce, red or green
Mustard Greens
Onions
Parsley
Peppers
Pumpkin
Sauerkraut
Shallot
Snow Peas
Soy beans
Spinach
Summer squash
Sweet potato & yam
Tomato
Tomato, cherry
Turnip greens
Watercress
Winter squash


CATEGORY B

Artichoke
Artichoke Hearts
Asparagus
Avocado
Celery
Chickpeas
Chile peppers
Cucumber
Eggplant
Endive
Green beans
Kidney beans
Kohlrabi
Lemon grass
Lentil beans
Navy Beans
Okra
Split Peas
Radishes
Radicchio
Rutabaga
Turnips
Zucchini

CATEGORY C

Bamboo shoots
Corn
Jicama
Lettuce (iceberg)
Lima beans
Mushrooms
Potato (white)
Rhubarb
Water chestnuts

Here are a few beneficial, healthy tips you definitely want to consider…..

  • When shopping for produce, to get maximum benefits, buy organic whenever possible.
  • Choose fresh or frozen rather than canned, since canned is generally extremely high in sodium.
  • To avoid extra calories from fat and a high sodium intake, use herbs, spices, lemon or vinegar, rather than salt, butter or oil for seasoning.
  • Now that you know what’s good for you, it’s time to shop (or plant your garden), and get busy eating and enjoying these extra healthy foods!

Top 10 Most Important Vegetables: Nutritional Benefits

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colorful ripe fruit composition isolated on white

FRUIT LIST

The following alphabetical fruit list has important fruit facts arranged in order.

For example, in the list of all fruits, if a fruit has a particularly high level of carotenoids and a moderate level of vitamin C, the higher nutrient found in the fruit (carotenoids) will be listed before the nutrient that’s only found in moderation (vitamin C).

Any concerns are in parenthesis. For instance, if the fruit has a high glycemic index rating, which might negatively affect blood sugar levels, you’ll see (glycemic).

And if preservatives, such as sulfites, are commonly used on a conventionally grown fruit or if it’s highly sprayed or waxed, you’ll see (preservatives), (pesticides) or (wax coating). In that case, it’s important to buy organically grown varieties of that particular fruit.

Alphabetical Fruit List with Nutritional Values (in order)

FRUIT NUTRITIONAL VALUES IN ORDER (concerns)
Apples flavonoids, fiber, C (pesticides, wax coating)
Apricots carotenoids, A, C, fiber (preservatives)
Bananas B6, C, potassium (glycemic)
Blackberries flavonoids, fiber, C, K, manganese
Blueberries flavonoids, C, manganese, fiber
Cantaloupe carotenoids, C, A, potassium
Cherries flavonoids (pesticides)
Cranberries flavonoids, fiber, C, manganese
Dates (glycemic)
Dried fruit (glycemic, preservatives)
Figs (preservatives)
Fruit juices (glycemic)
Grapefruit carotenoids in pink, flavonoids, C
Grapes flavonoids, manganese (pesticides)
Guava carotenoids, fiber, C
Kiwifruit C, fiber (glycemic)
Lemons flavonoids, C (wax coating)
Limes flavonoids, C (wax coating)
Mangoes carotenoids, A, C (glycemic)
Nectarines carotenoids, C (glycemic, pesticides)
Oranges carotenoids, flavonoids, C, fiber (glycemic)
Papayas carotenoids, C, folate, potassium
Peaches carotenoids, C (pesticides)
Pears flavonoids (pesticides)
Persimmons C (glycemic)
Pineapple C, manganese (glycemic)
Plums carotenoids, C
Raspberries flavonoids, fiber, manganese, C
Raisins (glycemic, pesticides, preservatives)
Strawberries carotenoids, flavonoids, C, fiber (pesticides)
Tangerines carotenoids, A, C (glycemic)
Watermelon carotenoids, C, A, B6 (glycemic)

Importance of the Fruit List

This list of all types of fruits is a great source of high fiber foods and many essential nutrients. Especially important are the phytonutrient-rich carotenoid and flavonoid foods high in antioxidents, plus vitamins A and C, folate, manganese and potassium.

Research shows people who regularly eat fresh fruit have a lower risk of many chronic diseases. And since fruit is delicious, nutritious and generally low in fat, sodium and calories, most fruit can play an important role in healthy weight loss and maintenance.

Raw fruit is also high in enzymes and high fiber carbohydrates which are important for good digestion, healthy bowel function and relieving constipation.

So let’s face the fruit facts, making the right fruit choices gives you the get up and go to get up and go!

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10 Best Foods For Healthy Eating

The 10 healthiest foods below are your best bet for great healthy eating results.

healthy_foodThe reason is that these 10 healthy foods have the most nutrition per food calorie, which translates you get the healthiest “bang for your bucks”.

With this focus on healthy eating, you can look and feel your absolute best, slow down the aging process and help protect yourself from illnesses and degenerative diseases.

THE 10 HEALTHIEST FOODS


salmon(1) – Fish – Eating fatty fish, especially salmon, at least three times a week is one of the healthiest things you can do Omega 3 Fish Oil reduces your risk of heart disease, inflammation and much more, plus it improves your nerves, eyes and brainpower.

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roasted-vegetable-mix(2) – Vegetables – Five or more servings a day from the Vegetable List (see chart below) with high nutritional values can give you the fiber, vitamins A and C, calcium, iron, magnesium and phytonutrient antioxidants that help prevent heart disease, cancer and other degenerative diseases.

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Fresh-Berries-mix(3) – Fruit – Two to four daily servings of fresh or frozen fruit are recommended. Blueberries, raspberries, oranges, red grapes, plums, apricots and papaya are some of the best on the Fruit List (see chart below) .They’re rich in fiber, vitamins, minerals, carotenoids and flavonoids.

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whole-grain-mix(4) – Whole Grains – Brown rice, oatmeal, sprouted breads, and other whole grains are great sources of fiber, vitamins B and E, protein, minerals and essential fatty acids. High Fiber Foods help prevent colon cancer, high cholesterol and constipation.

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garlic-&-onions(5) – Garlic and Onions – Garlic is a powerful natural antibiotic that can boost immunity, protect against bacteria, parasites and viruses and help prevent heart disease, stroke and cancer. Onions are antibiotic, anti-inflammatory and antiviral and have been shown to help improve LDL / HDL cholesterol balance and fight off bronchitis, asthma, hay fever and infection.

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yogurt-mix(6) – Yogurt – Plain, unsweetened, low-fat yogurt and other cultured dairy are excellent sources of complete protein, calcium and lactobacillus. They help protect against osteoporosis, cavities, high blood pressure, high cholesterol and intestinal disorders. Yogurt’s beneficial bacteria also makes it a natural antibiotic and anticancer agent.

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chicken-turkey-fillet-mix(7) – Poultry – Skinless chicken and turkey are valuable sources of complete protein and B vitamins. Chicken soup really is good for colds and flu. Its high cysteine content helps break down mucus. Turkey is leaner, low in calories and high in selenium, which strengthens the immune system. White meat is easier to digest than fattier dark meat.

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bean-mix(8) – Beans – Lentils, peas and other beans are good sources of fiber and B vitamins. Combined with whole grains, especially rice, they become an excellent source of complete protein. Beans have also been found to help lower cholesterol, regulate blood sugar and reduce cancer rates.

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nut-mix(9) – Nuts – Raw nuts are rich in protein, vitamins B and E, minerals and essential fatty acids. They’ve been found to have both anti-cancer and anti-heart disease properties. Almonds, for example, help lower cholesterol.

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drinking-tap-water(10) – WaterSurprised? Water is a very essential nutrient in your diet. It’s needed for digestion, assimilation, metabolism, elimination, weight control and more. And unlike coffee, colas and alcohol, eight glasses of pure water a day have no calories or negative side effects.

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healthy-foods

VEGETABLE LIST

Studies show certain veggies can make you healthier.

Research clearly proves healthy veggies can extend both the length and the overall quality of your life. Numerous studies have proven that by increasing your daily intake (mainly from the “A” list), you can reduce your risk of heart disease, diabetes, cancer and many other chronic illnesses.

The list of healthy veggie benefits is almost as long as the “A” category list. So pick some winners, learn how to prepare them and start eating and enjoying “A” category veggies now and for the rest of your long healthy life.

CATEGORY A

Alfalfa sprouts
Arugula
Bean sprouts
Beet Greens
Beets
Bell Peppers
Bok choy
Broccoli
Broccoflower
Brussels sprouts
Cabbage
Carrots
Cauliflower
Chard (Swiss & red)
Chinese cabbage
Chives
Collard greens
Garlic
Green onions
Green peas
Greens
Horseradish
Kale
Leeks
Lettuce, red or green
Mustard Greens
Onions
Parsley
Peppers
Pumpkin
Sauerkraut
Shallot
Snow Peas
Soy beans
Spinach
Summer squash
Sweet potato & yam
Tomato
Tomato, cherry
Turnip greens
Watercress
Winter squash


CATEGORY B

Artichoke
Artichoke Hearts
Asparagus
Avocado
Celery
Chickpeas
Chile peppers
Cucumber
Eggplant
Endive
Green beans
Kidney beans
Kohlrabi
Lemon grass
Lentil beans
Navy Beans
Okra
Split Peas
Radishes
Radicchio
Rutabaga
Turnips
Zucchini

CATEGORY C

Bamboo shoots
Corn
Jicama
Lettuce (iceberg)
Lima beans
Mushrooms
Potato (white)
Rhubarb
Water chestnuts

Here are a few beneficial, healthy tips you definitely want to consider…..

  • When shopping for produce, to get maximum benefits, buy organic whenever possible.
  • Choose fresh or frozen rather than canned, since canned is generally extremely high in sodium.
  • To avoid extra calories from fat and a high sodium intake, use herbs, spices, lemon or vinegar, rather than salt, butter or oil for seasoning.
  • Now that you know what’s good for you, it’s time to shop (or plant your garden), and get busy eating and enjoying these extra healthy foods!

___________________________________________________________________________

colorful ripe fruit composition isolated on white

FRUIT LIST

The following alphabetical fruit list has important fruit facts arranged in order.

For example, in the list of all fruits, if a fruit has a particularly high level of carotenoids and a moderate level of vitamin C, the higher nutrient found in the fruit (carotenoids) will be listed before the nutrient that’s only found in moderation (vitamin C).

Any concerns are in parenthesis. For instance, if the fruit has a high glycemic index rating, which might negatively affect blood sugar levels, you’ll see (glycemic).

And if preservatives, such as sulfites, are commonly used on a conventionally grown fruit or if it’s highly sprayed or waxed, you’ll see (preservatives), (pesticides) or (wax coating). In that case, it’s important to buy organically grown varieties of that particular fruit.

Alphabetical Fruit List with Nutritional Values (in order)

FRUIT NUTRITIONAL VALUES IN ORDER (concerns)
Apples flavonoids, fiber, C (pesticides, wax coating)
Apricots carotenoids, A, C, fiber (preservatives)
Bananas B6, C, potassium (glycemic)
Blackberries flavonoids, fiber, C, K, manganese
Blueberries flavonoids, C, manganese, fiber
Cantaloupe carotenoids, C, A, potassium
Cherries flavonoids (pesticides)
Cranberries flavonoids, fiber, C, manganese
Dates (glycemic)
Dried fruit (glycemic, preservatives)
Figs (preservatives)
Fruit juices (glycemic)
Grapefruit carotenoids in pink, flavonoids, C
Grapes flavonoids, manganese (pesticides)
Guava carotenoids, fiber, C
Kiwifruit C, fiber (glycemic)
Lemons flavonoids, C (wax coating)
Limes flavonoids, C (wax coating)
Mangoes carotenoids, A, C (glycemic)
Nectarines carotenoids, C (glycemic, pesticides)
Oranges carotenoids, flavonoids, C, fiber (glycemic)
Papayas carotenoids, C, folate, potassium
Peaches carotenoids, C (pesticides)
Pears flavonoids (pesticides)
Persimmons C (glycemic)
Pineapple C, manganese (glycemic)
Plums carotenoids, C
Raspberries flavonoids, fiber, manganese, C
Raisins (glycemic, pesticides, preservatives)
Strawberries carotenoids, flavonoids, C, fiber (pesticides)
Tangerines carotenoids, A, C (glycemic)
Watermelon carotenoids, C, A, B6 (glycemic)

Importance of the Fruit List

This list of all types of fruits is a great source of high fiber foods and many essential nutrients. Especially important are the phytonutrient-rich carotenoid and flavonoid foods high in antioxidents, plus vitamins A and C, folate, manganese and potassium.

Research shows people who regularly eat fresh fruit have a lower risk of many chronic diseases. And since fruit is delicious, nutritious and generally low in fat, sodium and calories, most fruit can play an important role in healthy weight loss and maintenance.

Raw fruit is also high in enzymes and high fiber carbohydrates which are important for good digestion, healthy bowel function and relieving constipation.

So let’s face the fruit facts, making the right fruit choices gives you the get up and go to get up and go!

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Here are a few more related posts from this blog about healthy eating:

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