A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Almond

The almond is most often eaten on its own.  However, it is used in some dishes, particularly as a topping for desserts.  Almonds contain almost no carbohydrates and therefore almond flour, which is also gluten free, is a good substitute for those suffering from diabetes or for people who have wheat allergies.  In addition, almonds can be used to produce almond milk.  The nut’s mild flavour and light colour make it a good alternative for dairy and soymilk.  Furthermore, almonds are a rich source of vitamin E and monounsaturated fat.  Health benefits attributed to the inclusion of almonds in the diet are an improved complexion, enhanced movement of food through the colon and the prevention of cancer.

Avocado

The avocado, also known as butter pear, avocado pear and alligator pear, is a fruit immensely popular amongst vegetarians due to its high fat content, mostly monounsaturated.  Seventy-five percent of an avocado’s calories come from fat.  It has a distinct yet subtle flavour and a wonderful smooth, creamy texture that makes it perfect for dips, smoothies and spreads.  Avocadoes have sixty percent more potassium than bananas and are high in vitamins B, E and K.  They have the highest fibre content of any fruit of which seventy-five percent is insoluble and the remaining twenty-five percent soluble.

Beet

Beets are well known for their striking reddish-purple colouration and are delicious in smoothies and salads.  They contain significant amounts of vitamin C and their leaves are an excellent source of vitamin A.  Beets are also high in soluble and insoluble dietary fibre, as well as antioxidants and folate.  Containing more sugar than carrots or sweet corn, it is amongst the sweetest of vegetables.  Rich in the nutrient betaine, beets help lower potentially toxic levels of homocysteine which can be harmful to blood vessels.  This aids in preventing the development of heart disease, stroke and peripheral vascular disease.

Broccoli

Broccoli is part of the cabbage family and shares a family tree with cauliflower, kale, kohlrabi and Brussels sprouts.  It was originally cultivated in Italy as early as the first century.  However, broccoli did not gain a more widespread popularity outside of its home country until 1920.  Vitamin C and soluble fibre are present in high quantities in broccoli along with several nutrients that harbour potent anti-cancer properties, among them diindolylmethane and selenium.  An elevated consumption of this vegetable has been found to reduce the risk of aggressive prostate cancer.  Vitamin K is equally present in broccoli in considerable quantities.

Carrot

Carrots have a distinctive crisp texture that yields a satisfying crunchy sound when being eaten.  As a result, they are the perfect medium with which to try out vegetable dips.  Baby carrots are not in fact miniature carrots.  They are full-sized carrots that have been sliced and peeled to a uniform shape and size.  The carrot’s characteristic orange colour is due to the large quantities of β-carotene present, which are metabolised into vitamin A.  This vitamin is essential to vision, including night vision.  Poor vision can be improved by introducing a higher quantity of vitamin A to the diet.  Dietary fibre, antioxidants and minerals are also abundant in carrots.

Kiwi

Kiwi is a delicious fruit that is easy to enjoy on its own, in a salad or as a garnish for desserts.  It was originally known as the Chinese gooseberry until it was renamed kiwifruit, due to its resemblance to the kiwi bird, for export reasons.  There are two common types of kiwi, the more predominant regular green kiwi and the golden kiwi, which has yellow flesh and a sweeter, less acidic flavour.  It is a rich source of vitamin C and also contains vitamins A and E.  The potassium content of a kiwi by weight is slightly less than that of a banana and its skin is brimming with flavonoid antioxidants.

Sunflower Seed

Depending on the colour of the husk of the sunflower seed, it will be divided into one of two categories.  Seeds with black husks will be pressed into sunflower oil while seeds with striped husks are primarily used for food due to their lower oil content.  Sunflower seeds have been cultivated for thousands of years by Native Americans and were brought to Europe by the Spanish conquistadors.  They are most commonly eaten as a healthy snack.  Additionally, they can be used as a garnish, sprouted for use in salads or an ingredient in several recipes.  Sunflower seeds are an excellent source of linoleic acid, dietary fibre, proteins, vitamin E, B vitamins, minerals and cholesterol-lowering phytosterols.

Tomato 

Whether you say to-may-toe or to-mah-toe, there’s no denying it: tomatoes are a delicious fruit that can lend a subtle undercurrent to a recipe or take centre-stage.  Their size can vary from a tiny one to two centimetres in diameter in cherry and grape tomatoes to an impressive ten centimetres or more in beefsteak tomatoes.  The most widely grown varieties sport a modest diameter of five to six centimetres.  Tomatoes contain lycopene, one of the most powerful natural antioxidants, which has been found to help prevent prostate cancer.  It has also been shown that lycopene improves the skin’s ability to protect against harmful UV rays.

Walnut

The nuts of all species of walnut tree are edible, however the variety most commonly found on the market is that of the Persian Walnut.  It is the only species that has a large nut and a thin shell.  Walnuts are an excellent source of omega-3 fatty acids and have been shown to aid in lowering cholesterol.  They also contain arginine, which is used by the body to produce nitric oxide.  This amino acid is necessary for maintaining the flexibility of blood vessels.  Additionally, it has been suggested that walnuts may reduce the risk or delay the onset of Alzheimer’s disease.