Vegetables

The key to the phyto diet is to make sure your vegetables are organic, and, for green vegetables, as fresh as possible.  Root vegetables retain their goodness well if stored properly, but green vegetables quickly lose their goodness. Buy your vegetables from a good quality farm shop, or from one of the excellent vegetable box schemes that are now widely available.  Or even better, grow your own!!  Even in a small garden, room can be made for a small vegetable patch which can provide enough fresh vegetables for a family of four. With a good quantity of fresh vegetables in your diet, your skin, hair, digestive system and energy levels will all improve, as will your ability to fight common ailments like colds and flu.  And you will not have to rely on bottled supplements – which are less easy for your system to absorb and expensive.  The other key to vegetables as part of the Phyto diet is not to overcook them!  The goodness in vegetables can be destroyed by overcooking.  Cook them in the minimum of water and retain the water for use in stocks and gravy.  Or even better, steam or stir fry your vegetables for extra taste and to retain all the natural goodness.  Not every member of the average family likes vegetables, so to make sure your family benefit fully from the natural goodness of vegetables, you may need to make them really interesting and appetizing. We have all heard the saying so many times - eat your greens!!!

We all read in the newspapers every day about Superfoods, most of which are vegetables, they are full of goodness, nutrients and folate.

Broccoli is part of the Brassica family which also includes Cabbage, Cauliflower, Kale and Brussell Sprouts which have recently gained attention due to their health promoting sulphur-containing phytonutrients. The leaves of the Kale plant provide more nutritional value for fewer calories than almost any other food around. 

It is difficult to believe how the hardy, crunchy often rough looking exterior of raw Beets can be transformed into something wonderfully soft and buttery once cooked. Beets have the highest sugar content of all vegetables yet are very low in calories. Remember those legendary Russian centenarians? Beets, frequently consumed either pickled or in borscht, may be one reason behind their long and healthy lives. These colourful root vegetable contain powerful nutrient compounds that help protect against heart disease, birth deffects and certain cnacers. The pigment that gives Beets their rich purple colour is also a powerful cancer fighting agent.

We all know Popeye made himself super strong by eating Spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, arthritis and other diseases at the same time.

Potatoes are a very popular food. Unfortunately most people eat Potatoes in the form of greasy French Fries or Chips, even Baked Potatoes are typically loaded with butter, sour cream, melted cheese, etc. Such treatment can make even Baked Potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying and a baked potato is an exceptional healthy, low calorie, high fibre food. Sweet Potatoes and Yams are even better - they have more beta-carotene than carrots.

Onions, Leeks and Garlic belong to a vegetable family called Allium. Regular weekly consumption of Allium vegetables is associated with a reduced risk of certain cancers and lowering of blood pressure. Although Garlic may not always bring good luck, protect against evil and ward off vampires, it is guaranteed to transform any meal into a bold, aromatic and healthy culinary experience. Garlic is often called 'the stinking rose' - yes, it does have a pungent odour but it is a source of many health promoting effects.

Western cultures are only recently beginning to enjoy the taste and nutritional value of Sea Vegetables - Seaweed. Sea Vegetables are neither plants nor animals but classfied in a group known as Algae. Sea Vegetables can be found both growing in marine salt waters as well as in fresh water lakes. You might say ' why would anyone want to eat algae'? Because they offer the broadest range of minerals of any food. They contain virtually all the minerals found in the ocean; the same minerals that are found in human blood. So why not try some. Sea Vegetables are an excellent source of Iodine and vitamin K.

Beans - all sorts, they are so good for you!! All of them are full of flavanoids. You can use canned versions if you don't fancy soaking and cooking dried ones. They are called Legumes as they are plants that bear fruit in the form of pods. Green peas are busting with nutrients. They provide good to very good amounts of 8 vitamins, 7 minerals, dietary fibre and protein. PG loves 'Mushy Peas'!! Green Beans are an excellent source of vitamin C. All Legumes are a very good source of cholesterol-lowering fibre.

The Soy Bean is the most widely grown and utilised legume in the world and one fo the most researched, health promoting foods available today - it is so versatile. They contain excellent protein content, high levels of essential fatty acids, numerous vitamins and minerals, their isoflavans and fibre. So 'Stay Lean with the Soy Bean!! 

Want to colour your healthy life? PG recommends brightly coloured peppers whether green, red, orange or yellow (in Canada I buy purple ones) are rich sources of some of the best nutirients available.