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Often dubbed the Rainbow chard, Swish chard is renowned for its broad white to pink color range, as well as its superb nutritional value. Swish chard belongs to the same vegetable family as beets and spinach, and its optimal condition beholds crisp, taut stalks and green leaves. The healthy green is a remarkable source of Vitamins C, A and K, as well as iron and dietary fiber. Great in salads!
Also called sugar corn or pole corn, sweet corn is one of many varieties of the maize plant. However, it differs starting at the harvesting stage: while other corn varieties are selected upon kernels’ dry maturity, sweet corn is gleaned when kernels are still immature. Thus, it is eaten as a vegetable rather and has a higher sugar content -- distinct from the corn that is transformed into grains and other useful products. It is high in vitamins B5 (pantothenic acid), B9 (folic acid), vitamin B6, and Potassium.
Dark green, yellow, or even upon rarity black in hue, zucchini is a truly marvelous vegetable. It holds an appearance similar to cucumbers and has a juicy inside, more than 90% of which is water. Zucchini can be prepared in many fashions: raw, baked, boiled, sauteed, or even spiralized (lovingly known as zoodles). And zucchini’s nutrition speaks for its versatility: it beholds greats banks of Vitamin C, dietary fiber, folate, and beta carotene (darker skin holds more beta carotene).
Also known as string beans or snap beans for the visual and aural sensations they provide, green beans are in reality immature kidney beans that have been picked before the pods become inedible. Quality green beans should split with ease and will last in the refrigerator for approximately 10 days. The beans are a great source of vitamin C, dietary fiber, folate, and iron.
Similar to the zucchini, cucumbers are about 95% water. Its composition consists of an edible outer layer, whitish inner meat, and seeds suspended in a jelly-like liquid in the core. Length varies upon the purpose of the cucumber: those for normal consumption are on average eight inches long, while pickled cucumbers are roughly five inches long. Interestingly, cucumbers are one of the most anciently domesticated vegetables. Popular in Mediterranean dishes and many salads, cucumber is rich in a great bounty of vitamins and minerals. Besides, it is very hydrating considering its percentage of water and is often used to flavor water beverages.
Although tomatoes are not really vegetables, they are perhaps the single most common plant element of modern cuisine -- and for good reason. Tomatoes can be ripened at home by leaving them to rest at room temperature; upon ripening transition them to a refrigerator. Cooking strips tomatoes of many of their nutritional boons, but in any case they are a great source of vitamin C, vitamin E, folate, dietary fiber, and lycopene (prostate health).
Of the green bean variety of beans that are harvested before maturity and are served as a vegetable, pole beans are those that grow plants with lengths of up to six feet, as opposed to bush beans, which measure at about two feet. Pole beans are most commonly chopped into fine stubs before eating in eastern cultures, but in western cooking is served whole.
Closely related to carrots and parsley, the parsnip belongs to the family of root vegetables. Moreover, it is a long, luscious-colored root with an intricate taste range. Although sweet, they provide an earthen, starchy bite. Along with general vitamins, parsnip is unique in its great bounty of antioxidants. Additionally, it aids immune function and may augment weight loss.
Celery is one of very many valuable greens that has been harvested since ancient times. When eaten raw, it is immensely salty and bitter; yet, it packs a hefty crunch. Moreover, it invites creativity and complexity to soups and sauces especially. Celery is among very few vegetables where truly nothing is wasted. Each component holds its own benefits and variant taste. It is helpful in reducing inflammation and facilitating digestion.
Perhaps truly the most nutritious vegetable you can consume (as cartoon character Pop-Eye would like you to believe), spinach forms in soft green leaves with bendy green stems. Beware when cooking as it is very delicate. It exudes water and juices of its own, so be mindful when boiling. Spinach is high in iron, calcium, Vitamin A, and Vitamin C. In order to properly absorb all of the nutrients in Spinach, some great compliments are foods high in vitamin C such as oranges or tomatoes.
The natural dye of beets are perhaps its most intriguing aspect, a sentiment appreciated for thousands of years. Yet, interestingly, beets come in white and yellow as well. This wizened vegetable has the highest sugar content of any other vegetable. The root and tops are both rich in beta-carotene, as well as iron and calcium
Early potatoes are named so based on the practicality of their cultivation; these new potatoes take only ten to twelve weeks to mature. Other classes of potatoes include second earlies and maincrops. Because of the lack of cholesterol as well as potassium and dietary fiber, early potatoes are great for heart health. These smaller potatoes taste similar to their fully-grown brothers and sisters, but their skin is more fragile. However, they are more versatile in a broad variety of dishes.