Glossary A-Z

 

Please excuse the gaps, this is very much still a work-in-progress! 

 

Agave Syrup Derived from the stem of the agave plant in the southern states of America and Mexico, this syrup has a low GI and thus doesn’t cause the same sugar high spike and fall as normal sugar. A healthy substitute to sugar in cooking and baking.

 

Almonds

 

Apples Are a very good source of Fiber and Vitamin C.

 

Asparagus A very good source of Protein, Fiber, Vitamins A, C, E & K, Thiamin, Riboflavin, Niacin, Folate, Iron, Phosphorus, Potassium, Copper, Manganese & Selenium. Added to that it’s also supplies plenty of Vitamin B6, Calcium, Magnesium and Zinc. Plus it tastes so darned good!.

 

Avocado

 

Bananas An excellent source of Vitamin B6, soluble Fiber. Contains moderate amounts of Vitamin C, Manganese and Potassium.

 

Blackberries An excellent source of Fiber, Vitamin C, Vitamin K and Manganese. Also a good supply of Vitamin E, Folate, Magnesium, Copper and Potassium.

 

Blueberries A very good source of Vitamin C, Vitamin K and Manganese, plus Fiber too.

 

Borlotti Beans

 

Broccoli

 

Butternut Squash

 

Cannellini Beans

 

Carrot-Cake

 

Carrots Packed full of Beta Carotene/Vitamin A (the pigment that helps keep our skin and eyes healthy).

Roasted Roots Soup, Carrot, Pineapple & Coconut Oil Cake 

 

 

Celeriac Extremely low in calories whilst being very high in Potasium and Fiber and a good source of vitamin C, folate and calcium.

 

Chicken

 

Coconut Oil

 

Coriander

 

Courgettes A good source of Beta Carotene, Vitamins A, C and K, Folate, Magnesium, Potassium, Copper and Manganese. Though on the whole it is isn’t as nutrient rich as other veggies (being 95% water!).

 

Eggs A particularly good Protein and Selenium source, plus Riboflavin, Vitamin B12 and Phosphorus too.

 

Garlic 

 

Ginger

 

Green/French Beans

 

Kale Very high in Vitamin A and C, both of which are essential for healthy skin, high in Folate important for healthy blood and cognitive function. A good source of Calcium for healthy bones and teeth. A total super-veg with considerably higher levels of all of the above than cabbage or broccoli!

 

Lemon 

 

Lentils

 

Lime

 

Mint, Fresh  A very good source of Fiber, Vitamin A, Vitamin C, Riboflavin, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.  A good source of Thiamin, Niacin, Vitamin B6, Phosphorus and Zinc.

Mushrooms

 

Oats 

 

Oily Fish 

 

Olives

 

Onions

 

Oranges

 

Quinoa This South American wonder-wholegrain is high in protein (more than rice, millet or wheat), gluten-free, is a good source of riboflavin and has a low glycemic index. Actually not a ‘grain’ at all as it’s usually referred to, but is actually a seed from a vegetable (a veggie interestingly related to swiss chart, beetroot and spinach!).

 

Parsley

 

Parsnips

 

Pearl Barley

 

Pears

 

Peas A very good source of Fiber, Protein, Vitamin A, Vitamin C, Vitamin K, Thiamin and Iron. Also a good source of Riboflavin, Vitamin B6, Folate, Pantothenic Acid, Magnesium, Phosphorus, Potassium and Manganese.

 

Peppers

 

Pineapple

 

Plums

 

Pork, Lean

 

Potatoes

 

Pumpkin

 

 

Rape Seed Oil Having only a 6% saturated fat content this oil has half the level of olive oil so makes a super-healthy substitute. It also has higher levels of important fatty acids – Omegas 3, 6 and 9 – than any other vegetable oil. Omega 3 is good for blood circulation and young brains (rapeseed oil has an 11 times higher rate than olive oil). Omega 6 promotes healthy skin, nails and hair. Rapeseed Oil can be used as a replacement to sunflower, vegetable or olive oil.

 

Raspberries

 

Red Peppers

 

Rhubarb

 

Salmon & Smoked Salmon A very good protein source as well as Vitamin B12 and Selenium. Good source of Vitamin B6, Phosphorus and Vitamin B6 (and the bad….smoked salmon is very high in Salt)

 

Spelt Flour

 

Spinach

 

Strawberries An excellent source of Vitamin C, Fiber and Manganese. Also a good source of Folate and Potassium. One serving of eight strawberries provides more Vitamin C than an orange.

 

Swede

 

Sweetcorn

 

Sweet Potato Fantastic source of Beta Carotene/Vitamin A (particularly in children it seems), oneSweet-Potato-Wedges portion contains more than the RDA! Also a great source of Vitamin C (one portion = a quarter of the daily requirement), Vitamin E and Potassium. Eating together with a little fat considerably helps absorption rates. This wonder-veg also contains a wealth of antioxidants and anti-imflammatories and is thought to improve blood sugar regulation (thus could be of great value to diabetics). It’s the pick of the crop of root veggies!

See Sweet Potato Wedges, Leek & Sweet Potato Soup

 

Swiss Chard

 

Tomatoes, Fresh A very good source of Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. Also a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus  and Copper.

 

Tomatoes, Tinned

 

Turnips

 

Thyme, Fresh

 

Yoghurt