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.
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!.
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.
Carrots Packed full of Beta Carotene/Vitamin A (the pigment that helps keep our skin and eyes healthy).
Celeriac Extremely low in calories whilst being very high in Potasium and Fiber and a good source of vitamin C, folate and calcium.
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.
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!
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.
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!).
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.
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.
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)
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.
Sweet Potato Fantastic source of Beta Carotene/Vitamin A (particularly in children it seems), one 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!
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.