by Piper Zoe
Green beans or string beans (as they are also called) come in yellow and purple colors as well. Although, very different in color, the three taste about the same. Select crisp, firm, brightly-colored beans that snap easily.
Green beans are a good source of Vitamins A, C, K, fiber, potassium and calcium. One cup cooked beans contains approximately 44 calories, 2.3 (g) of protein and about 10 (g) of carbohydrates.
Broccoli has thick stalks with dark green florets and is best when the stalk is firm and the florets are tightly closed. The color of florets should be blue-green or purplish-green. As the broccoli gets older the florets become yellow-greenish and can have a strong flavor and odor.
Broccoli is a good source of Vitamins A, C, K, folate, fiber and iron. One cup cooked contains approximately 44 calories, 4.6 (g) of protein, and about 8 (g) carbohydrates.
Tomatoes come in several colors, shapes and sizes. Red being the most common, however, yellow and orange ones are often lower in acid content than the red. Choose ones that are vivid in color, smooth skin and that give slightly when gently squeezed. Also, it is best not to refrigerate them.
Tomatoes are a good source of Vitamins A and C, potassium, antioxidant lycopene (highest in cooked tomatoes). One medium tomato contains approximately 25.8 calories, 1 (g) of protein, and about 6 (g) carbohydrates.
Spinach is a leafy green and comes in a few varieties, including; Curly, Flat-leaf and Baby spinach. Curly spinach defiantly needs to be cooked. However, Flat-leaf spinach is sweeter and more tender, so although, it can be cooked, it is also good raw in salads or sandwiches. The same goes for Baby spinach which is very tender, making it ideal for salads.
Spinach is a good source of Vitamins A, C, K, iron, fiber and zeaxanthin antioxidant. One cup raw contains approximately 7 calories, 1 (g) of protein, and about 1 (g) carbohydrates.
Eggplant, with its fleshy and substantive texture means it can make a good main dish. The skin should be bright, shiny and taut. Larger ones can have a bitter flavor, but salting it before cooking can help with that.
Eggplant is a good source of Vitamins A and fiber. One cup cooked contains approximately 28 calories, 1 (g) of protein, and about 6 (g) carbohydrates.
Asparagus come in three main varieties: green, white (which is the green variety field blanched) and purple, an extra sweet and tender variety that turns green when cooked. The buds should be tight, with a smooth skin on the shaft for the best flavor. The smaller spears are especially tender. A good variation to a salad is to add asparagus raw.
Asparagus is a good source of Vitamins A, C, thiamin and fiber. One cup cooked contains approximately 44 calories, 5.5 (g) of protein, and about 8 (g) carbohydrates.
Sweet corn may be white, yellow, or bicolor, with a sweetness level of regular, sugar enhanced, or super sweet. Store ears in their husks until ready to cook. A good recipe for corn is succotash made with lima beans and a variety of other ingredients.
Corn is a good source of Vitamins B6, C, niacin and thiamin. One cup cooked contains approximately 177 calories, 5 (g) of protein, and about 41 (g) carbohydrates.
Carrots are most commonly found in orange, however there are purple and red varieties as well. They vary in shape and size from long tapers to small round balls. Carrots are good cooked or raw. Dark orange ones are higher in Vitamin A.
Carrots are a good source of Vitamins A, C, potassium and alpha and beta-carotene antioxidants.. One cup cooked contains approximately 70 calories, 2 (g) of protein, and about 16 (g) carbohydrates.
Peppers fall into two basic categories: sweet and hot. Sweet peppers can be green, red, orange, yellow, or purple. Green ones have a stronger flavor than the red, orange or yellow ones. Hot peppers (chilies) range from quite mild to extremely hot.
Peppers are a good source of Vitamins A, B6, C, K and anthocyanin antioxidants (purple and red varieties) and lutein and zeaxanthin antioxidants (green and yellow varieties). One medium pepper contains approximately 35 calories, 1 (g) of protein, and about 2 (g) carbohydrates.
Cauliflower, unlike Broccoli shields itself from sunlight with its outer leaves, which means it doesn’t develop chlorophyll and remains white. The creamy color also indicates its freshness. There should be no discolorations and the leaves should be green and firm.
Cauliflower is a good source of Vitamins B6, C, K, folate and fiber. One cup cooked contains approximately 30 calories, 0.2 (g) of protein, and about 5 (g) carbohydrates.
|This article is not a substitute for medical advice or treatment for any medical conditions. You should promptly seek professional medical advice if you have any concern about your health or physical condition, and you should always consult your physician before following the recommendations presented here.|
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© Melt Magazine 2009