Super Vegetables

Kake2Kale’s Favourites

Artichoke – Contains, folic acid, Vitamin C, B complex, K. Supports liver function, meaning that helps detox your body.

Arugula – Great source of folic acid and vitamins A, C, K and a host of minerals and high levels of Iron and Copper.

Asparagus – Contains folate, vitamins A, C, E and K, as well as chromium (balances blood sugar).

Beet – Contains vitamin C, magnesium, and iron, as well as folate, manganese and potassium. In China when women are menstruating they eat a lot of beets to replenish their iron levels. Don’t throw out the beet greens, the tops of the beets, they have a good dose of lutein, an antioxidant that supports eye health. I cook them like I would spinach or swiss chard.

Bell pepper – Contains vitamins A, C, K, B complex, Magnesium, Copper, Potassium and Manganese, as well as lycopene, may reduce risk of prostate cancer, and lutein, good for eyes.

Bok choy – In the Brassica oleracea family, see Broccoli.

Broccoli – Contains a high amount of vitamin E, moderate amount of A, B, and C. In the Brassica oleracea family which is known to have a protective effect against cancer, because they contain Indole-3-carbinol (IC3) , which promotes a healthy balance of good estrogen, it also has an anti-tumour effect, IC3 also supports liver detoxification.

Brussels sprout – In the Brassica oleracea family, see Broccoli.

Cabbage – In the Brassica oleracea family, see Broccoli.

Carrot – Fantastic source of Vitamin A and beta-carotene, both important for eye health, as well as trace minerals.

Cauliflower – Contains vitamin C, potassium, and moderate amount of protein and iron. Cauliflower is a good source of vitamin C, folate and fibre. Member of Brassica oleracea family see Broccoli. Recipes: Cauliflower Steaks

Chinese cabbage – In the Brassica family, see broccoli.

Collard greens – Leafy greens have a high amount of vitamin A and chlorophyll (it’s what gives plant their green hue). Chlorophyll strengthens the body by acting as a blood builder, blood cleanser and an oxygen booster. Leafy greens also contains vitamin C and trace minerals.

Daikon – Good source of vitamins A, C and E. Great for digestion. The Japanese often have a little pickled daikon as part of their meal.

Fennel – Good amount of vitamin A. Its seeds are good for digestion.

Garlic – The major player in the allium family ( includes, leeks, onions, shallots, chives, green onion) contains sulphuric compounds that may help with lowering blood pressure, destroy cancer cells.  Allicin, one of these compounds in garlic is not only anti-bacterial, anti-viral and anti-fungal, but research has shown that as allicin helps your body to neutralize dangerous free radicals.

Kale – In the Brassica oleracea family, see Broccoli. High amount of calcium and vitamin K. Recipes: Ginger Kale Cake, Kale Pesto with Roasted Potatoes and Egg, Quinoa Kale Burger

Leek – contains Vitamins A, K, B, and contains allicin (see garlic) and kaempferol, a phytochemical that may lower risk of cancer and other chronic diseases. It is also an expectorant and a diuretic.

Mushroom – Not only are mushrooms rich in vitamins, minerals and polyphenols they also activate the immune system, have strong anti-tumor properties and prepare white blood cells to be ready to fight off disease. Specifically Shitake, Maitake, Reishi (although I have only ever seen dried reishi in Chinese herbalist shop or else in supplement form). Recipes: Dumplings

Olive – Contains Vitamin E, iron, is anti-inflammatory. Beware of overeating these and overdosing on sodium, because they are usually in brine (salty water), or cured in salt.

Onion – High amount of quercetin (which is an anti-histamine, helps your body combat allergies). Onions are also antibacterial, antiseptic, detox properties, lowers cholesterol, protects the heart. (see garlic)

Pumpkin – High in Vitamin A, lutein, cancer fighting antioxidant and beta carotene, good for eye health.

Radishes – They are a powerful detoxifier helping to support the liver.  Contains Minerals, vitamins in particular vitamin C and phytonutrients.  It is a cruciferous vegetable (see Broccoli).

Romaine Lettuce – A heart-healthy green.  It is an excellent source of vitamin C, A, vitamin K, and a variety of Bs (1, 2, 3, 5, 6 and 9).   It also has iron, potassium, manganese and copper, plus contains omega-3, calcium and fiber.  It is low in calories and low on the Glycemic index.

Sea Vegetables – ie. wakame, kelp, kombu, dulse, nori. Contain many nutrients across the board, but are particularly high in iron and iodine. Iodine can help with supporting a sluggish thyroid. One of my favourite snacks is popcorn drizzled with coconut oil and dulse. I don’t need to add salt, because the dulse is salty enough.

Spinach – High in vitamin E, and choline, which is good for cognitive function. Also folic acid, which is good for the heart. Also contains vitamin A, C, protein, calcium, iron, and potassium.

Sweet Potato – Contains vitamin C, B complex, calcium and beta carotene. This is a complex carbohydrate, which means the carbs get released slowly in our body, so we don’t experience a dip in our energy levels, so our blood sugar remains stable.   B vitamins support our nervous system, which help us to feel calm and improves sleep.

Swiss Chard – See collard greens.

Tomato – Technically a fruit. High in vitamin C and potassium as well as lycopene, fights free-radicals, supports prostate health, also protects skin from sun damage.   Also contains zea-xanthin, good for eye health. Recipes: Tomato Soup

Turnip – Good amount of calcium, iron and protein. This root vegetable is antibacterial, a diuretic and is also a blood cleanser.

Radish – See Daikon.

Watercress – High amount of vitamin C and A. Has strong detoxing properties, good for detoxing heavy metals. I make a simple chicken broth and add watercress to it when there is 5-10 minutes left of cooking time. 

Zucchini – contain a high amount of vitamin C, vitamin B6, riboflavin, manganese, potassium and also lutein, which protects the eye against light damage and macular degeneration. Recipes: Zucchini Bread

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