Cabbage
Did you know the heaviest cabbage ever grown was a whopping 63kg!!! As a sulphur rich food (which contributes to smelly farts), you wouldn’t want to be in close proximity to the person who ate that one!
While it may look like lettuce, cabbage is part of the brassica family of vegetables which includes broccoli, cauliflower and kale. Cabbage has some impressive health benefits including:
Cabbage is often overlooked but can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw. Just don’t eat too much cabbage when on a first date because the smelly farts could send them running for the hills.
Celery
Let’s CELERY-brate this awesome vegetable! Did you know ancient Romans used celery as an aphrodisiac, so whether you are in the mood for love or just want a tasty low-energy snack make sure to add it to the top of your shopping list. Some of the health benefits include:
Celery can be enjoyed as a tasty snack with some hummus or in a soup, a salad or even added to some spag bol!
Dragon fruit
Dragon fruit which is also known as the pitaya fruit contains several health benefits. Besides being low in kilojoules, it is also a rich source of antioxidants, Vitamin C, fibre and one of the few fresh fruits that contains iron!
Enjoy it by simply incorporating Dragon fruit into your favourite smoothies and salads now!
FYI: Do you know that dragon fruit belongs to the cacti family?
Grapes
Grapes are one of the world’s favourite fruits (and not just because they are the core ingredient in wine). They are delicious, sweet and juicy, offering a wealth of health benefits including:
There are around 60 species of grapes which divide into over 8,000 varieties, but the most common are the red and white grapes. For a health boost add some grapes to your diet – your body will be ‘grapeful’ for it!
Green Beans
Green beans are the perfect side-dish for many main meals, they are a rich in vitamins A, C and K, folic acid and fibre. So add some green beans to your plate to get these awesome benefits:
Why not give them a try, you can have them raw with hummus, mixed in with a Thai curry or added to a green salad.
Melon
Did you know that the Yubari melon, a juicy and extremely sweet orange melon, is the world’s most expensive fruit, coming in at $23,000 per pair? Don’t worry not all melons cost you an arm and a leg, you can get sweet and juicy watermelon, cantaloupe and honeydew all at low cost and still get amazing health benefits:
This aromatic, juicy and refreshing fruit can be eaten fresh as part of breakfast, added to salads and seafood dishes or served as a dessert with yoghurt. Yum!
Pineapple
Pineapples are not only a pizza topping, they are a delicious and refreshing tropical fruit which have been linked to many health benefits including:
To get some more pineapple in your diet, why not add it to a smoothie for breakfast, or in a salad with roast chicken, or in a dessert as a delicious fruit salad?
Potatoes
Did you know that potatoes were the first food to be grown in space? In 1996, potato plants were taken into space with the space shuttle ‘Columbia’. This ‘out of space’ vegetable also has a number of health benefits including:
Best eaten boiled or baked. Potatoes are a great side-dish or snack to add to your plate.
Pumpkin
Everyone’s favourite Halloween dish, pumpkin can be enjoyed all year round and is incredibly nutritious, with these awesome benefits:
So don’t be scared to add some more pumpkin to your plate!
Spinach
Green leafy veg like spinach are absolutely cram packed with vitamins and minerals, especially iron, folic acid, carotenoids, Vitamin C and Vitamin K. Spinach has a number of health benefits including:
With so many health benefits it’s no wonder why Popeye loved spinach so much!
Sprouts
Brussel Sprouts can be enjoyed all year round (not just at Christmas). These cruciferous vegetables boast many nutrients and have been linked to several health benefits including:
Be careful not to overcook sprouts as this makes them smell like rotten eggs due to the high levels of sulforaphane they contain. On the other hand, roasted, sautéed or grilled sprouts can taste sweet and nutty – and delicious.
Sweet Potato
Sweet potatoes are full of nutrients. They can be baked, barbecued, fried, mashed, roasted or steamed to create a tasty piece of tucker! They are rich in beta carotene, vitamin C and fibre with many health benefits, including:
Enjoy sweet potatoes in roasts, bakes, warm salads or pastas to boost the goodness in your next meal!
Zucchini
Zucchinis (or courgette) may look like a cucumber but they are a type of squash. The word “zucchini” comes from the Italian zucchino, meaning a small squash. Although it is technically a fruit (because it develops from a flowering plant), zucchini is widely referred to as a vegetable because it is cooked and eaten like a vegetable. It has many health benefits including:
Unlike cucumber, zucchini is usually served cooked and can be boiled, grilled, steamed, stuffed and baked, barbecued or fried. You can leave the skin on to create Zucchini noodles by using a veg spiraliser. This versatile vegetable is a ‘must have’ food on your shopping list!
Did you know: The flower of the zucchini plant is also edible (and it is yum!)
