foods that can serve as the basis of your Healthiest Way of Eating.

Vegetables
1. Asparagus
2. Avocados
3. Beets
4. Bell peppers
5. Broccoli
6. Brussels sprouts
7. Cabbage
8. Carrots
9. Cauliflower
10. Celery
11. Collard greens
12. Cucumbers
13. Eggplant
14. Fennel
15. Garlic
16. Green beans
17. Green peas
18. Kale
19. Leeks
20. Mushrooms, crimini
21. Mushrooms, shiitake
22. Mustard greens
23. Olives
24. Onions
25. Potatoes
26. Romaine lettuce
27. Sea vegetables
28. Spinach
29. Squash, summer
30. Squash, winter
31. Sweet potatoes
32. Swiss chard
33. Tomatoes
34. Turnip greens
35. Yams

ВОТ ЭТО ДОБАВИТЬ В ТАБЛИЦУ,ДА?

A list of all green vegetables?

1. Artichoke - a tight head of fleshy leaves, delicious with lemon butter

2. Asparagus - tender green tips available during a short growing season

3. Aubergene - A rich purple vegetable that absorbs strong flavours well. The aubergene is called eggplant in America.

4. Beans - high protein seeds of legume plants

5. Beet - Tubers with rich nutty flavours. A sweet variety of beet is grown commercially in Europe and Asia for sugar manufacture.

6. Broccoli - green and delicious and full of vitamins

7. Brussels sprouts - traditionally eaten with Christmas Dinner in the UK

8. Cabbage - the king of vegetables. Easy to grow almost anywhere

9. Carrot - Introduced by the Romans, carrots have been popular for 2000 Years

10.Cauliflower - White relative of broccoli

11.Celeriac - a large knotted ball-like root vegetable which makes amazing nutty soups

12.Celery - Slightly bitter (unless blanched) European stalks with a distinctive flavour, used in salads, stews and soups.

13.Chard - green leafy vegetable

14.Chicory - bitter vegetable

15.Collards - This leafy green vegetable is also known as tree-cabbage and is rich in vitamins and minerals.

16.Corn - North American native vegetable considered sacred by many native tribes. Confusingly corn is also the word used to describe the seeds of wheat and barley.

17.Cress - small peppery sprouts

18.Cucumbers - related to courgettes and traditionally used raw in salads. The cucumber grows quickly and holds lots of water

19.Gourds - The common name for fruits of the Cucurbitaceae family of plants (members include cucumbers, squashes, luffas, and melons).

20.Jerusalem Artichoke - It isn't an Artichoke and it doesn't come from Jerusalem. The jersalem Artichoke is actually related to the sunflower. The bit we eat is an ugly little tuber (like a small thin potato) that tastes amazing. It has a smoky taste that really excites the palette.

21.Kales - Until the Renaissance, kale was the most common green vegetable eated by the people of northern Europe

22.Kohlrabi - Kohlrabi is a member of the turnip family and can be either purple or white.

23.Leek - The national vegetable of Wales.

24.Lettuce - lots of green leaves used as a mainstay of salads. Varieties such as round, isberg, lollo rosso and radichio are popular.

25.Melons - Wonderful fruits with a high water content. There are many farmed varieties. All have seeds surrounded by rich, watery but sweet flesh that is encased in a fairly hard shell.

26.Mushrooms - not technically a vegetable, but a far older member of the plant kingdom. Mushrooms do not use sunlight to produce energy, hence they have a completely different range of tastes than any other vegetable. Did you know that the largest single living organism on earth is a mushroom called Armillaria Ostoyae, the biggest of which is up to 8,500 years old and carpets nearly 10 square kilometres of forest floor in northeastern Oregon, USA.

27.Okra also called 'ladies fingers' or gumbo is a wonderful pungent vegetable from the same family as hollyhock. It probably was first cultivated in Ethiopia and is still a North African staple, but has become popular in Europe, Asia and America too.

28.Onions Onions have been eaten for tens of thousands of years and we still aren't bored of them.

29.Parsnips The sweet, starchy parsnip was a very popular European vegetable before the arrival of potaoes and Sugar Cane from the Americas. Although not the prize it once was, the Parsnip is a classic root vegetable, particularly popular in more northern lattitudes.

30.Peas - best eated within minutes of picking as the sugars rapidly turn to starch. Therefore frozen peas often taste better than 'fresh' peas.

31.Peppers - These are the fruit of the Capsicum family of plants. The hotter tasting ones (due to more Capsaicinoids in the flesh) are usually refered to as chillis.

32.Potatoes - Nothing finer than a steaming plate of mashed potatoes. An American staple crop that as been exported all over the world.

33.Pumpkins - A popular gourd vegetable used in cooking and to make Halloween jack o lanterns.

34.Radicchio - a chicory leaf used in salads. Popular since ancient times, modern widescale cultivation of the plant began in the fifteenth century close to Venice in Italy.

35.Radish - rich in ascorbic acid (vitamin C), folic acid (folate), and Potassium, the raddish is a peppery vegetable popular in western and Asian cookery. We usually eat the taproot, but the leaves can also be eaten in salads.

36.Rhubarb - A plant with large leaves that grow out of thick succulent stems with a very particular floral scent. These stems are popularly eaten as a fruit once sweetened and cooked. Rhubarb was originally native to China but has been popular in Europe since Roman times.

37.Rutabaga - Alternative name for Swede

38.Shallots - Small onions often with a more fiery bite.

39.Spinach -large green leaves wilt easily in a pan and are often served with a little butter and nutmeg as an accompanying vegetable. Spinach contains lots of healthy trace minerals including iron

40.Squash another generic name for fruits of the vine of the Cucurbitaceae family of plants (see also Gourds). Butternut Squash has recently grown in popularity in the United Kingdom.

41.Swede - Apparently a cross between cabbages and turnips swedes are a low calory root vegetable

42.Sweetcorn - a north American native plant loved throughout the world.

43.Sweet potato Ipomoea batatas (related to the morning glory) produces a starchy tuber. In the USA the red variety of sweet potato is often called a yam, although yams are a separate vegetable in their own right.

44.Tomatoes - not technically a vegetable, but a fruit. Tomatoes are best grown yourself because the uniform flavourless powdery fruits available in supermarkets are not worth eating.

45.Turnips - Root vegetable will grow in cold climates.

46.Watercress - very peppery small salad like leaves

47.Watermelon - Sweet tasting gourd reaches enourmous size and definitely the most refreshing fruit there is.

48.Yams - Sweet starchy tuber that are popular in African, Carribean and American cookery

ДОПОЛНИТЕЛЬНО

Top 10 Healthiest Vegetables List

1. Cruciferous Vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The list below are most nutritious eaten raw, lightly steamed or stir-fried.

1. Broccoli,

2. Cauliflower,

3. Brussels sprouts,

4. Green and red cabbage.

2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They're also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as snacks.

3. Dark green leafy vegetables can be lightly steamed or used in soups, chilies, casseroles or stir-fries. Green and red leaf lettuce are most nutritious eaten raw in salads and on healthy sandwiches. They're high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K vitamins.

They include:

1. Kale,

2. Spinach,

3. Swiss chard,

4. Collard greens,

5. The herb parsley,

6. Red and green lettuce,

7. Mustard and turnip greens.

4. Tomatoes are extremely high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce.

5. Beans and Peas are much higher in protein than other vegetables. And whether they're dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. They can be added to soups, salads, pasta sauce, chilie or eaten on their own.

The list includes:

1. Peas,

2. Lentils,

3. Soybeans,

4. Lima beans,

5. Kidney beans,

6. Garbanzo beans,

7. And other legumes.

6. Asparagus is an excellent source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just four calories a stalk, lightly steamed asparagus can help reduce weight, inflammation and depression.

7. Allium foods, such as garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are most nutritious eaten raw in salads or healthy dips, but are also great for flavoring many cooked dishes.

1. Leeks,

2. Onions,

3. Shallots,

4. Scallions,

5. And garlic.

8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries.

9. Bell Peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K. These sweet peppers are flavorful additions to salads and healthy stir-fries. You can choose from a rainbow of colors, including:

1. Green peppers,

2. Yellow peppers,

3. Orange peppers,

4. And red peppers.

10. Summer and winter squas h are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber and can be served alone or added to many dishes.

ДОПОЛНИТЕЛЬНО

Vegetables are a great source of nutrients. Here is a list of vegetables with their vitamins.

Given below are lists of vegetables with the vitamins they contain:

Vitamin A:

Sweet Potato,

Carrots,

Kale,

Spinach,

Broccoli,

Asparagus,

Pumpkin,

Cabbage,

Green Pepper,

Peas.

Vitamin B:

Vitamin B1 (thiamine) - Avocado and Peas.

Vitamin B2 (riboflavin) - Avocado.

Vitamin B3 (niacin) - Peas, Avocado, Potatoes, Corn, Mushrooms, Asparagus, Artichoke, Sweet Potato, Lima Beans, Broccoli, Kale, Green Pepper, and Carrots, and Green Pepper.

Vitamin B5 (pantothenic acid) - Sweet Potato, Avocado, Corn, Potatoes, Lima Beans, Mushrooms, Artichoke, Broccoli, Carrots, and Cauliflower.

Vitamin B6 (pyridoxine) - Peas, Avocado, Carrots, and Potatoes.

Vitamin B9 (folic acid) - Asparagus, Lima Beans, Avocado, Artichoke, Peas, Spinach, Corn, Broccoli, Kale, Sweet Potato, Carrots, Potatoes, Green Pepper, and Onions.

Vitamin C: Lettuce, Spinach, Cabbage, Broccoli, Green Pepper, Cauliflower, Brussels Sprouts, Cucumber, Asparagus, Artichoke, Carrots, Corn, Lima Beans, Kale, Mushrooms, and Onions.

Vitamin D: Mushrooms.

Vitamin E: Broccoli, Spinach, and Green Leafy Vegetables.

Vitamin K: Spinach, Broccoli, and Kale

ДОПОЛНИТЕЛЬНО

Low Calorie Vegetables

Vegetables (100 g)	Calories
Asparagus
Aubergine
Beetroot
Broccoli
Brussels Sprouts
Cabbage
Carrot
Cauliflower
Celery
Chicory
Cucumber
Fennel
Gherkins
Gourd
Leek
Lettuce
Aduki Beans
Bean Sprouts
Black-eyed Beans
Chickpeas
Casava
Green Beans
Soya Beans
Red Kidney Beans
Marrow
Mushroom
Okra
Onion
Onion Sprig
Parsnip
Bell Peppers
Potato
Pumpkin
Radish
Spinach
Sprouts
Swede
Sweet Corn
Tomatoes
Tomatoes-Cherry
Turnips
Watercress
Zucchini

ДОПОЛНИТЕЛЬНО ЕСЛИ ЗАХОТИМ

List of All Vegetables That Lower Blood Sugar Levels

Here is the treat for all those diabetics who are in the search of list of all vegetables that have the tendency to lower blood sugar levels.

Onion: I know there are many people including diabetics who do not like to eat onion. You'll be surprised to know that onion is a healthy food. It carries a substance that has the ability to activate the production if insulin. This component of onion is of great benefit for the diabetics. Furthermore it also contains sulfur and amino acid; both these ingredient perform the function of regulating the formation of blood fats thus preventing arteriosclerosis. Thus the onion brings many healthful benefits for the diabetics.

Cucumber: Cucumber helps in relieving thirst as well as heat. Studies have revealed that cucumber is the best food for diabetics. Diabetics gain carotene, vitamin C, mineral and fiber from cucumber. The tartonate content of cucumber obstructs the conversion of sugar into fats.

Pumpkin: Pumpkin carries a fruit sugar which obstructs the glucose absorption and combines it with excessive cholesterol within the body of human. It also puts a stop at the level of bad cholesterol. It prevents hardening of arteries. Pumpkin also contains a substance that promotes the insulin secretion. People suffering from diabetes should take 100 gm pumpkins daily to improve their health.

Spinach: Spinach is the excellent choice for diabetics. It carries a substance that lowers down the level of blood sugar in the bodies of human

Eel: Eel is advantageous for liver, heart and serves to supplement blood. Modern studies have revealed that eel carries a substance that lowers the level of blood glucose. Japanese extracts two different components from eel to make a medicine for curing diabetes.

White Fungus: This white fungus is full of healthy nutrient. These are beneficial for the health of diabetics. It carries high medicinal value. White fungus is rightly considered to be a pearl amongst all fungus. The most outstanding thing about white fungus is that it contains fewer numbers of calories but plenty of dietary fiber. The consumption of white fungus helps the patient of diabetics for preventing the level of blood sugar from rising above the required level.

ДОПОЛНИТЕЛЬНО ЕСЛИ ЗАХОТИМ

Alphabetical List of Vegetables and Their Rankings

The "A" list of vegetables are the superstars, high in vitamins, minerals and phytonutrients. Those in the "B" category are good, but not the best. And "C" veggies are mainly either high glycemic, too starchy or too high in calories when compared with the nutritional values of those ranked A or B.

CATEGORY A

1. Alfalfa sprouts

2. Arugula

3. Bean sprouts

4. Beet Greens

5. Beets

6. Bell Peppers

7. Bok choy

8. Broccoli

9. Broccoflower

10. Brussels sprouts

11. Cabbage

12. Carrots

13. Cauliflower

14. Chard (Swiss & red)

15. Chinese cabbage

16. Chives

17. Collard greens

18. Garlic

19. Green onions

20. Green peas

21. Greens

22. Horseradish

23. Kale

24. Leeks

25. Lettuce, red or green

26. Mustard Greens

27. Onions

28. Parsley

29. Peppers

30. Pumpkin

31. Sauerkraut

32. Shallot

33. Snow Peas

34. Soy beans

35. Spinach

36. Summer squash

37. Sweet potato & yam

38. Tomato

39. Tomato, cherry

40. Turnip greens

41. Watercress

42. Winter squash

CATEGORY B

1. Artichoke

2. Artichoke Hearts

3. Asparagus

4. Avocado

5. Celery

6. Chickpeas

7. Chile peppers

8. Cucumber

9. Eggplant

10. Endive

11. Green beans

12. Kidney beans

13. Kohlrabi

14. Lemon grass

15. Lentil beans

16. Navy Beans

17. Okra

18. Split Peas

19. Radishes

20. Radicchio

21. Rutabaga

22. Turnips

23. Zucchini

CATEGORY C

1. Bamboo shoots

2. Corn

3. Jicama

4. Lettuce (iceberg)

5. Lima beans

6. Mushrooms

7. Potato (white)

8. Rhubarb

9. Water chestnuts

ДОПОЛНИТЕЛЬНО СТАТЬЯ

What is the UK's national vegetable?

By Megan Lane

BBC News Magazine

British TV chefs and restaurateurs are keen for us to eat locally grown produce. But is there a single national vegetable?

Leeks are Welsh. Potatoes are associated with Ireland. And overcooked cabbage, cauliflower and sprouts are classic school dinner fare.

Asparagus is a strong contender for an English vegetable, coming into season on St George's Day, says Nora Ryan, editor of the BBC Food website. But is there one that could be described as Britain's national vegetable?

"The French have the green bean, garlic and onions, Eastern Europeans have the beetroot and cabbage, and Italians can lay claim to the tomato," she says.

BBC Two's new series The Great British Food Revival seeks to revive interest in traditional crops under pressure from exotic rivals, market pressures and changing food fashions.

Food historian Ivan Day says it is hard to narrow down a quintessential vegetable as British cookery has, historically, lavished more attention on meat and fish dishes. And many contenders have their origins in other countries. Kale and leeks date from before the Norman conquest, but the cool climate has long limited choices for gardeners.

What about the humble spud - where would these islands be without mash, chips and potato-laden Irish stew?

This vegetable comes from foreign climes. The first eaten here were sweet potatoes, used in desserts in the late 16th Century, says Day. But, as natives of Spanish colonies in central America, these didn't grow well in Britain.

White potatoes from North America, however, flourished. "They nudged themselves in gradually. It wasn't until the late 18th Century that potatoes became a staple, replacing bread or pie crust. They were particularly popular in the 'oat counties' - northern England and Scotland - where wheat didn't grow easily. Potatoes were a welcome substitute for coarse oat cakes."

Our attitudes to vegetables are not static, says Day. "In the past 40 years, we've been introduced to more vigorous tasting vegetables, from aubergines and peppers to salad leaves from the Far East. Bigger flavours have outshone our traditional vegetables."

Cauliflower sales alone have fallen by 35% in the past decade, supplanted largely by its greener cousin broccoli, which has been cannily marketed as a superfood, says Philip Lowery, of the Real Food Festival.

"Because of this idea that green and colourful vegetables are more nutritious, the poor, pale cauliflower has suffered in comparison. But it's full of folic acid and vitamin B6."

Sales of traditional veg rallied somewhat five years ago thanks to the vogue for locally sourced ingredients and classic British dishes.

But today, sales have fallen again - Brussels sprouts down 5.8% and cauliflowers down 2.9% in the past year, according to Kantar Worldpanel figures - and only four in 10 households still eat caulis.

Tellingly, those keen to reawaken our love of caulis, cabbage and sprouts typically lace their recipes with strong-tasting ingredients such as chilli, garlic, bacon or stinky cheeses (not all in the same dish).

Cooks in India used similar tactics when colonial Britons introduced the cauliflower to the sub-continent. Revved up with cumin, ginger and mustard seeds, aloo gobi - cauliflower and potato curry - was born.

Day's own pick for a national vegetable? The garden pea.

It grows easily throughout Britain, and has done for centuries. Its name dates from Chaucer's time, when it was known as pease. In its dried form, the pea is the basis for traditional staples such as pease porridge. When eaten fresh, with little more than butter as a garnish, it was prized by Tudor kings and commoners alike as a welcome burst of bright green in summer.

"And then there was the miracle of frozen peas in the 1950s," says Day.

Proud Scots might nominate neeps and tatties - mashed swedes (or turnips) and potatoes - that are the traditional accompaniment to haggis.

But swedes are a European invention, a cross between a cabbage and a turnip thought to have originated from Scandinavia or Russia and introduced to Britain in the late 18th Century. As for the turnip, it has a long and illustrious history - in the Mediterranean. The Roman author Pliny the Elder praised it as "its utility surpasses that of any other plant".

Phillip Effingham, of the Brassica Growers Association, which runs a Love Your Greens campaign, says he associates four - not one - vegetables with British food.

"Cauliflower, cabbage, carrots and onions. If I had to choose one, in terms of sales, versatility and year-round production in Britain, it would come down to the carrot."

Not the white, knobbly wild carrots native to Britain. He means the orange carrot, developed in the Netherlands during the reign of William of Orange.

What's in British veg

Cauliflower: vitamins C and K, folate and fibre

Brussels sprouts: rich in vitamin C and folic acid

Cabbage: high in iron and potassium

All benefit from shorter cooking times

Дата добавления: 2015-10-31