Nutrients in RutabagaRutabagas, known as swedes in much of the world, are an excellent source of&nbsp;vitamin C, potassium, manganese, and a good source of&nbsp;fiber,&nbsp;thiamin,&nbsp;vitamin B6,&nbsp;calcium,&nbsp;magnesium, and&nbsp;phosphorus. For about&nbsp;50 calories, you can have a full 1-cup serving of cooked and cubed rutabaga.&nbsp;Fewer than 3 of those calories, or about 5 percent, come from fat.&nbsp;About&nbsp;6 calories, or 12 percent, stem from protein.&nbsp;The remaining 83 percent of calories — about&nbsp;42 calories&nbsp;— are from carbohydrates. A rutabaga is a turnip and is a great source of minerals, antioxidants, and dietary fiber.&nbsp;It is also a low-calorie vegetable – a 100 gram serving only has 28 calories.&nbsp;Surprisingly, it’s also loaded with immune-boosting vitamin C, with 21 milligrams per 100 grams, which is 35 percent of the recommended daily amount (RDA). Beta-carotene-rich rutabagas are also an excellent source of energy and helps support the nervous system.&nbsp;It is rich in calcium for strong bones.&nbsp;It helps absorb calcium&nbsp;and combat&nbsp;stress.&nbsp;It also helps&nbsp;metabolize proteins&nbsp;and sugars.

From Crisis to Creation

The Maraq Gourmet Soup Shop was founded by CEO Leslie B. Elston. It is a combination of wholesome vegetables, seasonings, fresh herbs and broth made to bring comfort and fill the greatest of appetites.&nbsp;The idea came to mind as my wife was in an airplane accident and turbulence caused her to have a severe back injury. Being bedridden for 2 years cause several other symptoms. The root cause was low iron resulting in creating the first soup, which was spinach. After gathering all the wholesome ingredients and seasonings I carefully came up with a soup that was delicious, healthy and made of everyday items I already had.&nbsp;With a touch of love, time and fresh ingredients this wonderful soup came all together.&nbsp;I did not want to be boastful so I woke up my wife, the true critic!!!&nbsp;After just a spoon full, she lit up like a light bulb.&nbsp;“This is simply amazing,” she quoted.&nbsp;Can I have some more?&nbsp;Before I knew it, when I arrived back home from work she had eaten most of the pot I made. What makes Maraq Gourmet Soups different is not only the flavor, but the amount of fresh vegetables that are put in it.&nbsp;Unlike traditional soups or canned soups there are no preservatives, GMOs or additives.&nbsp;In traditional soups you see random vegetable droppings and most of the product is broth.&nbsp;This soup is FULL of vegetables and fresh herbs perfectly blended together for a smooth unique taste. Try Maraq Gourmet Soups and get a good meal, with great flavor and excellent health results.&nbsp;Whether alone, with friends or family you will enjoy these original combinations of soups.&nbsp;

Rabbi’s Rustic Rutabaga (1 qt)

Nutrients in CabbageThe health benefits of&nbsp;<a href="https://amzn.to/2JJfpAa" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">cabbage</a>&nbsp;include its frequent use as a treatment for&nbsp;<a href="https://www.organicfacts.net/constipation.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">constipation</a>, stomach ulcers,&nbsp;<a href="https://www.organicfacts.net/home-remedies/headaches.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">headaches</a>, obesity,&nbsp;<a href="https://www.organicfacts.net/home-remedies/10-best-foods-for-healthy-skin.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">skin</a>&nbsp;disorders,&nbsp;<a href="https://www.organicfacts.net/eczema.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">eczema</a>,&nbsp;<a href="https://www.organicfacts.net/home-remedies/jaundice-prevention-symptoms-treatment.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">jaundice</a>, scurvy, rheumatism,&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-arthritis.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">arthritis</a>,&nbsp;<a href="https://www.organicfacts.net/gout.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">gout</a>, eye disorders,&nbsp;<a href="https://www.organicfacts.net/home-remedies/15-best-foods-for-a-healthy-heart.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">heart</a>&nbsp;diseases, and Alzheimer’s disease. Cabbage is a very good source of&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-manganese.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">manganese</a>, dietary&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/health-benefits-of-fiber.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">fiber</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/calcium.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">calcium</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-magnesium.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">magnesium</a>, and&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-potassium.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">potassium</a>. It is also rich in various&nbsp;<a href="https://www.organicfacts.net/health-benefits/vitamins?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamins</a>&nbsp;including&nbsp;<a href="https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-c-or-ascorbic-acid.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamin C</a>, B6, A, K, and E. With a 100 gram serving of cabbage containing about 25 calories, it proudly takes the title of a healthy addition to your diet. It is also high in antioxidants including flavonoid, zeaxanthin, lutein, choline, and beta-carotene. Did you know that the inexpensive and widely used cabbage can practically work miracles? Let’s take the look at the best ones! Cabbage acts as a good detoxifier too, meaning that it purifies the blood and removes toxins, primarily free radicals and uric acid which are the main causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulfur in it. Cabbage is known to accumulate a build-up of cadmium-binding complexes in its leaves and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, so consuming it can reduce the effects of many types of inflammation, irritation,&nbsp;<a href="https://www.organicfacts.net/allergies.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">allergies</a>, joint pain,&nbsp;<a href="https://www.organicfacts.net/fever.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">fever</a>, and various skin disorders. One of the most celebrated health benefits of cabbage is its&nbsp;powerful [<a href="https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html#cite-link-1" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">1</a>]&nbsp;antioxidant quality. This means that cabbage and other similar vegetables scavenge free radicals from the body, which can be detrimental to overall health and are major contributors to&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-cancer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">cancer</a>&nbsp;and heart diseases. It also contains another and glucosinolates that can be converted into isothiocyanate compounds that help in the prevention of various cancers including&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-breast-cancer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">breast cancer</a>,&nbsp;<a href="https://www.organicfacts.net/home-remedies/prostate-cancer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">prostate cancer</a>,&nbsp;<a href="https://www.organicfacts.net/bladder-cancer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">bladder cancer</a>, and&nbsp;<a href="https://www.organicfacts.net/home-remedies/colon-cancer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">colon cancer</a>.Red cabbage also has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane (glucosinolates derived isothiocyanate), which are known to stimulate enzyme activity and inhibit the growth of tumors that lead to cancer.&nbsp;One study [<a href="https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html#cite-link-2" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">2</a>], performed primarily on Chinese women, showed a significant reduction in breast cancer when cruciferous vegetables like cabbage were regularly added to their diet. Cabbage is very rich in fiber and glucosinolates, which is the main health benefit of roughage. This helps the body retain water and it maintains the bulkiness of the&nbsp;<a href="https://www.organicfacts.net/food.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">food</a>&nbsp;as it moves through the bowels. Thus, it is a good remedy for constipation and other problems related to&nbsp;<a href="https://www.organicfacts.net/home-remedies/20-tips-to-improve-digestive-health.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">digestion</a>. Roughage deficiency can be really fatal, but it is one that is commonly overlooked in the maintenance of personal health. A lack of roughage in food can result in constipation, which is the root cause of many other ailments and health hazards such as stomach ulcers, headaches, gastrointestinal cancers, indigestion, and a subsequent loss of appetite.The dangers of roughage deficiency even extend to skin diseases, eczema, premature aging, and hundreds of mild to serious conditions. By binding the bile acids, it helps to lower your total LDL&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/cooking-methods-cholesterol.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">cholesterol levels</a>. Cabbage is also rich in polyphenols, which reduces the risk of cardiovascular diseases by reducing blood pressure and preventing platelet build-up.Cabbage has a rare compound called 3,3′-diindolylmethane (DIM), which has been shown to prevent the risks associated with radiation therapy. It helps in ensuring that the red and white blood cells and the platelet count remain existent, which is often not the case during radiation therapy. Therefore, DIM is also favored for use during cancer treatment in order to protect healthy tissue. Due to the high vitamin C content of cabbage, it helps in boosting the immune system and fighting off free radicals.As mentioned already, cabbage is rich in antioxidants, including vitamin C, anthocyanins, and sulfur, since it is a cruciferous vegetable. Antioxidants play a&nbsp;major [<a href="https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html#cite-link-8" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">8</a>]role in skin health and the general toning and improvement of the body in response to the aging process. Free radicals can be an underlying cause of wrinkles, skin discoloration, spots, and many other conditions. Therefore, the antioxidants you get by eating cabbage can cause a turn-around in your aging processes, leaving you feeling and looking healthy and young. It also helps in preventing the onset of acne. Cabbage is frequently recommended for people who want to lose weight in a healthy way. Since cabbage is packed with many beneficial vitamins,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">minerals</a>, and other nutrients, it is a healthy dietary option for people to eat and is quite filling since it has high levels of fiber, which add bulk to the bowels. It is also low in calories, amounting to only 33 calories in a cup of cooked cabbage. Therefore, people can go on the popular “cabbage soup” diet, and eat plenty of food to stay healthy, without gaining excess weight! Cabbage is a rich source of beta-carotene, so many people,&nbsp;particularly [<a href="https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html#cite-link-4" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">4</a>]as they get older, turn to cabbage for its ability to prevent macular degeneration and promote good&nbsp;<a href="https://www.organicfacts.net/home-remedies/15-tips-for-healthy-eyes.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">eye health</a>&nbsp;and delay cataract&nbsp;formation.Cabbage being rich in sulfur and&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-silicon.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">silicon</a>&nbsp;helps in preventing&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-dry-hair.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">dry hair</a>. It also has a high&nbsp;<a href="https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-a-or-retinol.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamin A</a>&nbsp;content that acts as an antioxidant and promotes hair health and hair growth.Beta-carotene has been positively linked to reduced&nbsp;chances [<a href="https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html#cite-link-6" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">6</a>]&nbsp;of prostate cancer, which is an extra bonus on top of other anti-carcinogenic effects of cabbage! Let’s not forget that cabbage is a very powerful brain food! The presence of&nbsp;<a href="https://www.organicfacts.net/vitamin-k.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamin K</a>&nbsp;and anthocyanins within cabbage can give a strong boost to mental function and&nbsp;<a href="https://www.organicfacts.net/home-remedies/11-ways-to-improve-concentration.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">concentration</a>. Vitamin K is essential for the production of sphingolipids, the myelin sheath around nerves. This wrapping is what protects nerves from damage and decay. Therefore, consuming vitamin K can improve your defense against neural degeneration, Parkinson’s and Alzheimer’s disease, and&nbsp;<a href="https://www.organicfacts.net/dementia.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">dementia</a>.Furthermore, the anthocyanins in cabbage are a current area of research, but early indications point to it being a more powerful source of antioxidants than vitamin C, and red cabbage has even more types of anthocyanins than normal cabbage. It also appears that the nutrient uptake is not limited by anything and that people can eat as much cabbage as they want, and continue to accumulate antioxidants, which help fight off diseases, reduce chances of cancer, improve the nervous system, and increase brain function. Cabbage, being rich in&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iodine.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">iodine</a>, also helps in the proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition.Cabbage, as well as all cruciferous vegetables, are great sources of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like&nbsp;<a href="https://www.organicfacts.net/osteoporosis.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">osteoporosis</a>&nbsp;and general bone weakening. The presence of potassium in cabbage also&nbsp;makes [<a href="https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html#cite-link-7" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">7</a>]&nbsp;it a wonderful way to protect yourself from elevated blood pressure, which increases the risk of heart attack and stroke. Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood, so it isn’t being forced in a&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-stress.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">stress</a>-inducing way through constricted arteries and veins. Overall, cabbage is a great shield against many types of dangerous conditions! When certain bacteria ferment the&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/jaggery-and-sugar.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">sugars</a>&nbsp;in cabbage&nbsp;during [<a href="https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html#cite-link-9" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">9</a>]&nbsp;the preparation of&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/sauerkraut.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">sauerkraut</a>, lactic acid is released. It isn’t the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches, so in some small way, cabbage can help in general pain relief and muscle soreness, depending on how it is prepared.Cabbage is rich in sulfur, which is a very useful nutrient as it fights infections. A deficiency of sulfur can result in microbial infections and a greatly reduced&nbsp;<a href="https://www.organicfacts.net/home-remedies/foods-for-healing-wounds.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">healing</a>&nbsp;speed. It also reduces the frequency and severity of ulcers. Cabbage can also be used for the treatment of&nbsp;<a href="https://www.organicfacts.net/varicose-veins.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">varicose veins</a>, leg ulcers, and peptic and&nbsp;<a href="https://www.organicfacts.net/duodenal-ulcer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">duodenal ulcers</a>.&nbsp;Basically, this common component of your Chinese dishes could be a miraculous addition to your diet. Don’t be afraid to add cabbage to your daily diet, whether it is in your soup or salad, and that small change will help you live a healthier and longer life.

Chris’s Comforting Cabbage (1 qt)

Nutrients in CauliflowerPerhaps because the most commonly consumed varieties of cauliflower are white, many people may not associate cauliflower with the same nutrient richness as its fellow green cruciferous vegetables like broccoli or kale. This perspective on cauliflower does not match up with the research findings on this amazing food. White varieties of cauliflower are just as rich in phytonutrients as green cruciferous vegetables, and this nutrient richness is exemplified by its glucosinolates, described below.The phytonutrients provided by cauliflower are headed off by its glucosinolates. These sulfur-containing compounds are well studied and known to provide a variety of health benefits. The glucosinolates best studied in cauliflower include:<ul><li>glucobrassicin</li><li>glucoiberin</li><li>glucoerucin</li><li>glucoraphanin</li><li>neo-glucobrassicin</li><li>progoitrin</li><li>sinigrin</li><li>4-hydroxyglucobrassicin</li><li>4-methoxyglucobrassicin</li></ul>Glucosinolates are the subject of increasing health research, and the more that is learned about glucosinolates, the broader scientists see their role in supporting our body systems. The list of body systems supported by intake of glucosinolates from cauliflower and other cruciferous vegetables has now come to include our cardiovascular, digestive, immune, inflammatory, and detoxification systems. Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol are among cauliflower’s key antioxidant phytonutrients. An emphatic addition to this list would be vitamin C since cauliflower is our 10th best source of vitamin C among all 100 WHFoods. Like most of its fellow cruciferous vegetables, cauliflower is also a very good source of manganese—a mineral antioxidant that is especially important in oxygen-related metabolism. Recent research has begun to investigate the relationship between cauliflower’s overall anti-oxidant capacity and its sulfur-containing glucosinolates. The glucosinolates in cauliflower appear to have an important relationship with its antioxidant capacity, although scientists are not yet sure about the exact role that glucosinolates play in this regard. A final note about cauliflower antioxidants: the Graffiti variety of purple cauliflower has been the subject of several recent research studies and has been shown to have especially strong antioxidant capacity due to its rich concentration of anthocyanins. If you decide to incorporate purple cauliflower into your meal plan, we recommend that you be extra careful to avoid overcooking it. Research studies on anthocyanins in cauliflower have shown that the greatest proportion of these antioxidant pigments is found in the outermost layers of the cauliflower head and this location makes them especially susceptible to loss from overcooking. Intake of cauliflower has been analyzed in relationship to a variety of different disease risks. When consumed at least once per week, cauliflower has been associated with decreased risk of colorectal cancer and has been shown to be associated with a greater decrease of risk than broccoli (when consumed in a comparable amount). In terms of prostate cancer risk, cauliflower and broccoli have shown a similar ability to decrease risk. While we have not seen individual studies focused exclusively on the relationship between cauliflower and cardiovascular diseases, cauliflower has been included along with other cruciferous vegetables (most commonly broccoli and cabbage) in studies on cardiovascular diseases and has been repeatedly associated with decreased risk. Because of its ability to bind bile acids, intake of cooked cauliflower has also been linked to better regulation of blood cholesterol. In one study focusing on intake of broccoli, cabbage, cauliflower, and Brussels sprouts in middle-aged women, incidence of obesity was reduced when women in the study increased their servings over time by about 3 servings per day.

Kahlia’s Creamy Cauliflower (1 qt)

Nutrients in FennelThe nutrients in fennel are linked to a range of health benefits.Bone health:&nbsp;The vitamin and mineral content in fennel contributes to building and maintaining bone structure and strength in the following ways:<ul><li>Phosphate and calcium are both important in bone structure.</li><li>Iron and zinc are crucial for the production and maturation of&nbsp;<a href="https://www.medicalnewstoday.com/articles/262881.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">collagen</a>.</li><li>Bone matrix formation requires the mineral manganese.</li><li>Low intakes of vitamin K have been associated with a higher risk for&nbsp;<a href="https://www.medicalnewstoday.com/articles/173312.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">bone fracture</a>.</li><li>Vitamin K is important for health, as it modifies bone matrix proteins, improves calcium absorption, and may reduce the excretion of calcium in urine.</li></ul> Blood pressure:&nbsp;&nbsp;The nitrates in fennel can help moderate blood pressure.&nbsp;&nbsp;Maintaining a low sodium intake is essential for lowering&nbsp;<a href="https://www.medicalnewstoday.com/articles/270644.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">blood pressure</a>, but increasing potassium intake may be just as important because of its role in vasodilation, the dilation and contraction of blood vessels. According to the National Health and Nutrition Examination Survey (NHANES), fewer than&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pubmed/22854410" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">2 percent</a>&nbsp;of American adults meet the daily 4,700 mg recommendation for potassium.&nbsp;In addition, there is evidence that potassium, calcium, and magnesium&nbsp;<a href="https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">decrease blood pressure</a>&nbsp;naturally. All of these are present in fennel. Dietary nitrates present in fennel and other foods have vasodilatory and vasoprotective properties.&nbsp;Because of this, they help lower blood pressure and protect the heart.&nbsp;One&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288952/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">2014 study</a>&nbsp;found that blood pressure levels were lower after taking nitrate supplements. Heart health:&nbsp;&nbsp;The fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content in fennel, coupled with its lack of cholesterol, all support heart health.&nbsp;Fennel contains significant amounts of fiber. Fiber decreases the risk of&nbsp;<a href="https://www.medicalnewstoday.com/articles/237191.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">heart disease</a>&nbsp;as it helps reduce the total amount of cholesterol in the blood.&nbsp;Potassium appears to promote heart health. In one study, people who consumed&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4175295/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">4,069 mg</a>&nbsp;of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed around 1,793 mg per day.&nbsp;Vitamin B-6 and folate prevent the build-up of a compound called homocysteine by converting it into a different compound, methionine. When excessive amounts of homocysteine build up, it&nbsp;<a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-b/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">can damage blood vessels</a>&nbsp;and lead to heart problems. Cancer:&nbsp;&nbsp;Selenium is a mineral in fennel but not most other fruits and vegetables (as it is primarily found in Brazil nuts and animal proteins). It contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body.&nbsp;Selenium can also&nbsp;<a href="https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">prevent inflammation</a>&nbsp;and decrease&nbsp;<a href="https://www.medicalnewstoday.com/articles/249141.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">tumor</a>&nbsp;growth rates.&nbsp;Fiber intake from fruits and vegetables like fennel are associated with a&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588743/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">lower risk</a>&nbsp;of&nbsp;<a href="https://www.medicalnewstoday.com/articles/155598.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">colorectal cancer</a>.&nbsp;Vitamin C, vitamin A, and beta-carotene are powerful&nbsp;<a href="https://www.medicalnewstoday.com/articles/301506.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">antioxidants</a>&nbsp;that can help protect cells against damage from free radicals.Fennel contains folate, which plays a role in DNA synthesis and repair. This might help&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2834311/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">prevent cancer cells from forming</a>&nbsp;because of mutations in the DNA. Immunity:&nbsp;&nbsp;The selenium found in fennel appears to stimulate production of killer T-cells. This suggests that it can&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3169015/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">improve the immune response</a>&nbsp;to infection. Inflammation:&nbsp;&nbsp;Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning, and memory.&nbsp;It also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pubmed/19897276" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">reduces chronic inflammation</a>. Metabolism:&nbsp;&nbsp;Fennel is a source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily used for energy within the body. Digestion and regularity:&nbsp;&nbsp;The fiber content in fennel helps to prevent&nbsp;<a href="https://www.medicalnewstoday.com/articles/150322.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">constipation</a>&nbsp;and promotes regularity for a healthy digestive tract. Weight management and satiety:&nbsp;&nbsp;Dietary fiber is an important factor in weight management and works as a “bulking agent” in the digestive system.&nbsp;These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and so lowering overall calorie intake. Increasing iron absorption:&nbsp;&nbsp;Iron deficiency is one of the most common nutrient deficiencies in the world, affecting around 2 billion people globally.&nbsp;It is also a&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pubmed/12947458" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">leading cause of anemia</a>.&nbsp;Pairing high-vitamin-C foods, such as fennel, with iron-rich foods can improve the ability of the body to absorb iron. Estrogen:&nbsp;&nbsp;Estrogen occurs naturally in fennel. It plays a central role in regulating the female reproductive cycle, and it can also determine fertility.&nbsp;A study on mice conducted by The University of Texas Southwestern Medical Center found that estrogen also plays an important role in controlling factors that contribute to&nbsp;<a href="https://www.medicalnewstoday.com/info/obesity/how-much-should-i-weigh.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">body weight</a>, such as appetite, body fat distribution, and energy expenditure.&nbsp;Menopausal women have&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4770882/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">lower estrogen levels</a>&nbsp;which are associated with more abdominal weight gain. Premenstrual syndrome:&nbsp;&nbsp;Some research has suggested that fennel extract may&nbsp;<a href="http://www.jri.ir/article/472" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">reduce the effects</a>&nbsp;of premenstrual syndrome (PMS). Skin:&nbsp;&nbsp;Raw fennel is an excellent source of vitamin C. Vitamin C is essential to collagen, the support system of the skin, and also works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke.&nbsp;Vitamin C also promotes the ability of collagen to smooth wrinkles and&nbsp;<a href="http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">improve the overall texture of</a>&nbsp;the skin. Diet:&nbsp;&nbsp;People can eat fennel in a salad or in other ways.&nbsp;&nbsp;Fennel has a crunchy texture and mildly sweet flavor, making it a pleasant addition to any dish, whether eaten raw or cooked. A person can eat all parts of the fennel plant or use the seeds as a condiment.&nbsp;When buying fennel, avoid spotted or bruised bulbs and look for firmness and a white or pale green color. Stalks should be green, and leaves should be straight and bundled together.&nbsp;A fennel plant with flowering buds is overripe.Fennel will stay fresh in the refrigerator for about 4 days.&nbsp;Eat fennel right after purchase, however, as it loses flavor over time. It is important to remember that a single food cannot prevent disease and improve overall health, but a varied, nutritious diet can help. Eating a range of fresh foods is the key to good health.

Phyliss’ Fennel (1 qt)

Nutrients in Green BeansThe nutritional benefits of green beans are&nbsp;hard to argue&nbsp;with. These delicious and crunchy beans are low in calories and fat and contain no cholesterol. The&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/health-benefits-of-fiber.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">fiber</a>&nbsp;content is very high, and it also provides some of your daily&nbsp;<a href="https://www.organicfacts.net/proteins.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">protein</a>&nbsp;requirements. They also act as an easy source for acquiring vitamins like&nbsp;<a href="https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-a-or-retinol.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamin A</a>, C, K, B6, and&nbsp;<a href="https://www.organicfacts.net/folic-acid.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">folic acid</a>. In terms of minerals, green beans are a good source of&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/calcium.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">calcium</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-silicon.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">silicon</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iron.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">iron</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-manganese.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">manganese</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-potassium.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">potassium</a>, and&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-copper.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">copper</a>. Green beans provide a wealth of nutrients in addition to being a versatile and delicious element in many culinary preparations. Let’s look at the wide range of benefits in detail. Reduce Heart DiseasesGreen beans can help&nbsp;reduce&nbsp;the risk of heart diseases due to their high levels of flavonoids. Flavonoids are polyphenolic antioxidants that are&nbsp;commonly found&nbsp;in&nbsp;<a href="https://www.organicfacts.net/health-benefits/fruit?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">fruits</a>&nbsp;and vegetables. They&nbsp;have high levels of flavonoids and these antioxidants have certain anti-inflammatory properties. Test subjects with high flavonoid levels experienced anti-thrombotic results, preventing&nbsp;<a href="https://www.organicfacts.net/home-remedies/blood-clots.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">blood clots</a>&nbsp;in the arteries and veins. Cardiovascular diseases, heart attacks, and strokes are commonly caused by thrombotic activity, which means that a healthy volume of green beans and flavonoids in a diet can help prevent some of these conditions. Recent studies have shown green bean consumption to be&nbsp;beneficial for preventing&nbsp;pre-cancerous polyps that commonly lead to colon&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-cancer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">cancer</a>. Many studies have tried to link dry bean intake to cancer prevention, with limited results. However, new evidence suggests that increasing dietary green bean intake can reduce the risk of cancerous adenoma recurrence and colorectal cancer. Secondly, the high fiber content of green beans can also positively impact your digestive system. Many types of fiber can ease the digestive process and promote bowel movements, which decreases the&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-stress.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">stress</a>&nbsp;on the intestinal tract.&nbsp;Certain studies&nbsp;have shown a positive correlation between increased fiber intake and a reduction in colon cancer, but again, in-depth researches are still being performed. These power-packed legumes have been shown to help manage and regulate diabetes&nbsp;symptoms&nbsp;in many patients. Certain studies have shown a definitive hypoglycemic influence on patients with diabetes. Diabetes is a condition that requires constant maintenance of blood&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/jaggery-and-sugar.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">sugar</a>&nbsp;levels at a normal level so the body can perform necessary tasks. Natural regulators of diabetes are rare, and the connection of beans and similar plants to the control or early prevention of diabetes is great news for many people. The presence of various immune system-boosting antioxidants in green beans is well known, but as more research on their benefits is done, it is becoming clear that there are far more antioxidant properties than the ones widely known. Antioxidants are beneficial compounds in our body that seek out dangerous free radicals and eliminate them from our system before they can cause illness or tissue damage. Green beans are a good source of flavonoids and carotenoids, but the variety of those pigments was previously unknown. Flavonoids contain basic antioxidants like&nbsp;<a href="https://www.organicfacts.net/quercetin.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">quercetin</a>&nbsp;and kaempferol, but also more useful and beneficial ones like catechin and epicatechin. Catechin has been&nbsp;shown to reduce&nbsp;the severity of strokes. Carotenoids found in green beans&nbsp;contain&nbsp;antioxidants like beta-carotene and lutein. Certain specific carotenoids that are found in green beans can prevent macular degeneration, which is a&nbsp;decrease&nbsp;in vision and eye function. Lutein and Zeaxanthin are focused at the macula on the eye, and play a key role in preventing any stress to the inner workings of the eye. Ensuring that these carotenoid levels stay strong to prevent vision deterioration is one of the many benefits of including green beans in your balanced diet. Calcium, found in green beans&nbsp;is integral in&nbsp;preventing&nbsp;bone deterioration and&nbsp;<a href="https://www.organicfacts.net/osteoporosis.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">osteoporosis</a>. These beans also contain&nbsp;<a href="https://www.organicfacts.net/vitamin-k.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamin K</a>, A, and silicon. Deficiencies in many of these compounds have been connected to increased bone loss, strength, and durability. Silicon is not the most&nbsp;common&nbsp;mineral to hear about, and significant amounts are relatively rare in most foods. However, green beans are a great source of silicon, which is a key element in bone regeneration and overall bone health. The nutritional benefits of green beans are&nbsp;hard to argue&nbsp;with. These delicious and crunchy beans are low in calories and fat and contain no cholesterol. The&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/health-benefits-of-fiber.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">fiber</a>&nbsp;content is very high, and it also provides some of your daily&nbsp;<a href="https://www.organicfacts.net/proteins.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">protein</a>&nbsp;requirements. They also act as an easy source for acquiring vitamins like&nbsp;<a href="https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-a-or-retinol.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamin A</a>, C, K, B6, and&nbsp;<a href="https://www.organicfacts.net/folic-acid.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">folic acid</a>. In terms of minerals, green beans are a good source of&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/calcium.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">calcium</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-silicon.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">silicon</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iron.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">iron</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-manganese.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">manganese</a>,&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-potassium.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">potassium</a>, and&nbsp;<a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-copper.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">copper</a>. Green beans provide a wealth of nutrients in addition to being a versatile and delicious element in many culinary preparations. Let’s look at the wide range of benefits in detail. Green beans can help&nbsp;reduce&nbsp;the risk of heart diseases due to their high levels of flavonoids. Flavonoids are polyphenolic antioxidants that are&nbsp;commonly found&nbsp;in&nbsp;<a href="https://www.organicfacts.net/health-benefits/fruit?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">fruits</a>&nbsp;and vegetables. They&nbsp;have high levels of flavonoids and these antioxidants have certain anti-inflammatory properties. Test subjects with high flavonoid levels experienced anti-thrombotic results, preventing&nbsp;<a href="https://www.organicfacts.net/home-remedies/blood-clots.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">blood clots</a>&nbsp;in the arteries and veins. Cardiovascular diseases, heart attacks, and strokes are commonly caused by thrombotic activity, which means that a healthy volume of green beans and flavonoids in a diet can help prevent some of these conditions. Recent studies have shown green bean consumption to be&nbsp;beneficial for preventing&nbsp;pre-cancerous polyps that commonly lead to colon&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-cancer.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">cancer</a>. Many studies have tried to link dry bean intake to cancer prevention, with limited results. However, new evidence suggests that increasing dietary green bean intake can reduce the risk of cancerous adenoma recurrence and colorectal cancer. Secondly, the high fiber content of green beans can also positively impact your digestive system. Many types of fiber can ease the digestive process and promote bowel movements, which decreases the&nbsp;<a href="https://www.organicfacts.net/home-remedies/home-remedies-for-stress.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">stress</a>&nbsp;on the intestinal tract.&nbsp;Certain studies&nbsp;have shown a positive correlation between increased fiber intake and a reduction in colon cancer, but again, in-depth researches are still being performed. Control DiabetesThese power-packed legumes have been shown to help manage and regulate diabetes&nbsp;symptoms&nbsp;in many patients. Certain studies have shown a definitive hypoglycemic influence on patients with diabetes. Diabetes is a condition that requires constant maintenance of blood&nbsp;<a href="https://www.organicfacts.net/health-benefits/other/jaggery-and-sugar.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">sugar</a>&nbsp;levels at a normal level so the body can perform necessary tasks. Natural regulators of diabetes are rare, and the connection of beans and similar plants to the control or early prevention of diabetes is great news for many people. The presence of various immune system-boosting antioxidants in green beans is well known, but as more research on their benefits is done, it is becoming clear that there are far more antioxidant properties than the ones widely known. Antioxidants are beneficial compounds in our body that seek out dangerous free radicals and eliminate them from our system before they can cause illness or tissue damage. Green beans are a good source of flavonoids and carotenoids, but the variety of those pigments was previously unknown. Flavonoids contain basic antioxidants like&nbsp;<a href="https://www.organicfacts.net/quercetin.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">quercetin</a>&nbsp;and kaempferol, but also more useful and beneficial ones like catechin and epicatechin. Catechin has been&nbsp;shown to reduce&nbsp;the severity of strokes. Carotenoids found in green beans&nbsp;contain&nbsp;antioxidants like beta-carotene and lutein. Certain specific carotenoids that are found in green beans can prevent macular degeneration, which is a&nbsp;decrease&nbsp;in vision and eye function. Lutein and Zeaxanthin are focused at the macula on the eye, and play a key role in preventing any stress to the inner workings of the eye. Ensuring that these carotenoid levels stay strong to prevent vision deterioration is one of the many benefits of including green beans in your balanced diet. Calcium, found in green beans&nbsp;is integral in&nbsp;preventing bone deterioration and&nbsp;<a href="https://www.organicfacts.net/osteoporosis.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">osteoporosis</a>. These beans also contain&nbsp;<a href="https://www.organicfacts.net/vitamin-k.html?utm_source=internal&amp;utm_medium=link&amp;utm_campaign=smartlinks" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">vitamin K</a>, A, and silicon. Deficiencies in many of these compounds have been connected to increased bone loss, strength, and durability. Silicon is not the most&nbsp;common&nbsp;mineral to hear about, and significant amounts are relatively rare in most foods. However, green beans are a great source of silicon, which is a key element in bone regeneration and overall bone health.

Shion's String Bean & Garlic (1 qt)

Nutrients in BroccoliThis verdant vegetable is a powerhouse of nutrients. It’s reputed to benefit digestion, the cardiovascular system and the immune system, and to have anti-inflammatory and even cancer-preventing properties. Plus, broccoli is low in sodium and calories, at about 31 calories per serving. It’s also a fat-free vegetable.Broccoli has an impressive nutritional profile. It is “high in fiber, very high in vitamin C and has potassium, B6 and vitamin A,” raved Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas&nbsp;at&nbsp;the University of Texas at Austin. “For a nonstarchy vegetable, it has a good amount of protein.” Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Research shows that they have numerous healthful benefits, according to the&nbsp;<a href="http://www.aicr.org/reduce-your-cancer-risk/diet/elements_phytochemicals.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">American Institute for Cancer Research</a>. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid. Antioxidants are chemicals produced by the body or found in fruits, vegetables and grains. “Antioxidants can help find and neutralize free radicals that cause cell damage,” Jarzabkowski told Live Science. Free radicals are unstable molecules made during metabolism. The damage they can cause may lead to cancer, according to the&nbsp;<a href="http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">National Cancer Institute</a>.Broccoli is a good source of lutein, a compound antioxidant, and sulforaphane, which is a very potent antioxidant,” Jarzabkowski said.&nbsp;Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc and iron.Here are the&nbsp;nutrition facts for broccoli, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and&nbsp;Education Act:For obese individuals with type 2 diabetes, broccoli extract may be what the doctor ordered. Scientists reporting in the June 14, 2017 issue of the journal Science Translational Medicine, found that&nbsp;<a href="https://www.livescience.com/59489-broccoli-compound-sulforaphane-may-treat-type-2-diabetes.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">a compound called sulforaphane in broccoli</a>&nbsp;(and other cruciferous veggies like cabbage and Brussel sprouts) could turn down the activity, or expression, of 50 genes associated with symptoms related to&nbsp;<a href="https://www.livescience.com/40894-type-2-diabetes.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">type 2 diabetes</a>. The scientists gave the compound (in the form of a broccoli sprout extract) to 97 individuals with type 2 diabetes over the course of 12 weeks. Though non-obese participants didn’t see any effect, the obese individuals saw their fasting blood glucose levels go down a significant 10 percent compared with a control group. The dose, however, is 100 times what is found naturally in broccoli, the researchers reported. The same compound was also found&nbsp;<a href="https://www.livescience.com/48269-broccoli-extract-sulforaphane-autism-treatment.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">to improve symptoms related to autism</a>; those who took the extract containing sulforaphane showed improvements in verbal communication and social interactions, researchers reported Oct. 13, 2014 in the journal Proceedings of the National Academy of Sciences. Cancer preventionProbably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. “Broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some stomach and intestinal cancers,” Jarzabkowski said. The&nbsp;<a href="http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/broccoli" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">American Cancer Society</a>&nbsp;notes broccoli’s isothiocyanates, including sulforaphane and indole-3-carbinol. These chemicals boost detoxifying enzymes and act as antioxidants, reducing oxidative stress. They also may affect estrogen levels, which may help reduce breast cancer risk. Cholesterol reductionAccording to Jarzabkowski, broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood. This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body. Phytochemicals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body’s detoxification process, from activation to neutralization and elimination of contaminants. A study published in the journal&nbsp;<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC23369/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">Proceedings of the National Academy of Sciences of the United States of America</a>&nbsp;found that the sprouts of broccoli may be especially potent in this regard. In addition to reducing cholesterol, broccoli can aid in heart health by helping to keep blood vessels strong.&nbsp;The sulforaphane in broccoli is also an anti-inflammatory and may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable’s B-complex vitamins can help regulate or reduce excessive homocysteine, according to the&nbsp;<a href="http://www.hsph.harvard.edu/nutritionsource/vitamin-b/" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">Harvard University School of Public Health</a>. Excess homocysteine, an amino acid that builds up after a person eats red meat, increases the risk of coronary artery disease.“You’ve probably heard that carrots are good for your eyes, and that’s because they contain lutein,” Jarzabkowski said. “It’s a compound antioxidant that’s really good for eye health, and broccoli is also a great way to get it.” Another antioxidant in broccoli called zeaxanthin is similarly beneficial. Both chemicals may help protect against macular degeneration,&nbsp;an incurable condition that blurs central vision,&nbsp;and cataracts, a clouding of the eye’s lens. Jarzabkowski emphasized broccoli’s digestive benefits, which she chalked up mostly to the vegetable’s high fiber content. Broccoli has nearly 1 gram of fiber per 10 calories. Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines. Broccoli also aids in digestion by helping to keep your stomach lining healthy. The sulforaphane in broccoli helps keep the stomach bacteria&nbsp;Helicobacter pylori&nbsp;from becoming overgrown or clinging too strongly to the stomach wall. A 2009 Johns Hopkins study on mice found that&nbsp;<a href="http://cancerpreventionresearch.aacrjournals.org/content/2/4/353" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">broccoli sprouts</a>&nbsp;are especially good at helping in this way. Mice that were fed broccoli sprouts daily for two months reduced the levels of&nbsp;H. pylori&nbsp;in their stools by more than 40 percent. Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. A 2013 study at the University of East Anglia found that broccoli’s sulforaphane may help&nbsp;<a href="http://www.uea.ac.uk/mac/comm/media/press/2013/August/broccoli-osteoarthritis-research-sulforaphane" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">people suffering from arthritis</a>&nbsp;because this chemical “blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.”Broccoli’s isothiocyanates and omega-3 fatty acids also help to regulate inflammation. Furthermore, a 2010 study published in the journal Inflammation Researcher suggested that the flavonoid kaempferol&nbsp;<a href="http://www.ncbi.nlm.nih.gov/pubmed/20383790" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">lessens the impact of allergens</a>, especially in the intestinal tract, which can reduce chronic inflammation. Health risks- In general, broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli’s high amounts of fiber. “All cruciferous vegetables can make you gassy,” Jarzabkowski said. “But the health benefits outweigh the discomfort.” According to&nbsp;<a href="https://patienteducation.osumc.edu/Documents/prevent-bleeding-blood-thinners.pdf" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">The Ohio State University Wexner Medical Center</a>, people taking blood-thinning medications should watch their broccoli intake, since the vegetable’s vitamin K content may interfere with the medication’s&nbsp;effectiveness. Those with hypothyroidism should also limit their intake of broccoli.

Bell’s Broccoli & Portabella (1 qt)

Nutrients in Butternut Squash<ul><li>Butternut squash composed of many vital polyphenolic antioxidants and vitamins. Like in other Cucurbitaceae members, butternut too has very low calories; 100 g provides just 45 calories. It contains no saturated fats or cholesterol; however, is a rich source of dietary fiber and phytonutrients. Squash is one of the common vegetables that often recommended by dieticians in cholesterol controlling and weight reduction programs.</li><li>It has more&nbsp;vitamin-A&nbsp;than of pumpkin. At&nbsp;10,630 IU per 100 g, it is perhaps the single vegetable source in the Cucurbitaceae family with the highest levels of vitamin-A, constituting about 354% of RDA. Vitamin-A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for healthy eyesight. Research studies suggest that natural foods rich in vitamin-A help the human body protected against lung and oral cavity cancers.</li><li>Furthermore, butternut squash has plenty of natural polyphenolic flavonoid compounds like A and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert into vitamin- A inside the body and deliver the same protective functions of vitamin-A in the body.</li><li>It is rich in the B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.</li><li>It has a similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.</li><li>Butternut squash seeds&nbsp;are an excellent source of dietary fiber and mono-unsaturated fatty acids that benefit heart health. Also, they are rich in protein, minerals, and numerous health-benefiting vitamins. The seeds are an excellent source of health-promoting amino acid,&nbsp;tryptophan. Tryptophan converts to health benefiting GABA neurochemical in the human brain.</li></ul>

Butternut Squash (1 qt)

Nutrients in Spinach<ul><li>Spinach is storehouse for many phytonutrients that have health promotional and disease prevention properties.</li><li>It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Also, its leaves hold a good amount of soluble dietary fiber; no wonder why this leafy greens often recommended by dieticians in the cholesterol controlling and weight reduction programs!</li><li>Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Iron is an essential trace element required by the human body for red blood cell production and as a co-factor for an oxidation-reduction enzyme, cytochrome oxidase during the cellular metabolism.</li><li>Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A, vitamin-C, and flavonoid polyphenolic antioxidants such as&nbsp;lutein, zeaxanthin, and β-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.</li><li>Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light-filtering functions. It thus helps protect from “age-related macular related macular disease” (ARMD), especially in the older adults.</li><li>Further, vitamin-A is required for maintaining healthy mucosa and skin and is essential for night vision. Consumption of natural vegetables and fruits rich in vitamin-A and flavonoids are also known to help the body protect from lung and oral cavity cancers.</li><li>Spinach leaves are an excellent source of&nbsp;vitamin-K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin-K plays a vital role in strengthening the bone mass by promoting osteoblastic activity in the bones. Additionally, it also has an established role in patients with&nbsp;Alzheimer’s diseaseby limiting neuronal damage in the brain.</li><li>This green leafy vegetable also contains good amounts of many B-complex vitamins such as&nbsp;vitamin-B6(pyridoxine), thiamin (vitamin B-1), riboflavin,&nbsp;folates, and niacin. Folates help prevent neural tube defects in the newborns.</li><li>100 g of farm fresh spinach has 47% of daily recommended levels of&nbsp;vitamin-C. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.</li><li>Its leaves also contain a good amount of minerals like&nbsp;potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The human body uses manganese and copper as a co-factor for the antioxidant enzyme,&nbsp;superoxide dismutase.Copper is also required for the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, digestion and nucleic acid synthesis.</li><li>It is also a small source of&nbsp;omega-3 fatty acids.</li><li>Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones),&nbsp;<a href="https://www.nutrition-and-you.com/iron-deficiency-anemia.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">iron-deficiency anemia</a>. Moreover, its soft leaves are believed to protect the human body from cardiovascular diseases and cancers of colon and prostate.</li></ul>

Siobhan’s Spinach Supreme (1 qt)

Nutrients in CarrotsCarrots contain many plant compounds, but the carotenoids are by far the best known. These are substances with powerful antioxidant activity, and have been linked to improved immune function and reduced risk of many diseases.&nbsp;This includes cardiovascular disease, various degenerative diseases, and certain types of cancer. Beta-carotene, the main carotene in carrots, can be converted to vitamin A in the body. However, there is some individual variability in how effective this conversion process is. Eating fat with the carrots can also help you absorb more of the beta-carotene. These are the main plant compounds found in carrots:<ol><li>Beta-carotene:Orange carrots are very high in beta-carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked.</li><li>Alpha-carotene:An antioxidant that is also partly converted to vitamin A.</li><li>Lutein:One of the most common antioxidants in carrots, predominantly found in yellow and orange carrots and is important for eye health.</li><li>Lycopene:A bright red antioxidant found in many red&nbsp;<a href="https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">fruits</a>&nbsp;and vegetables, including red and purple carrots. It may decrease the risk of cancer and cardiovascular disease.</li><li>Polyacetylenes:Recent research has identified bioactive compounds in carrots that may help protect against leukemia and cancer cells.</li><li>Anthocyanins:Powerful antioxidants found in dark-colored carrots.</li></ol>&nbsp;The BOTTOM LINE is:&nbsp;Carrots are a great source of many plant compounds, especially carotenoids, such as beta-carotene and lutein.Much of the research on carrots has focused on carotenoids.Diets rich in carotenes may have a protective effect against several types of cancer.&nbsp;This includes prostate cancer, colon cancer and stomach cancer.&nbsp;Women with high circulating levels of carotenoids may also be at reduced risk of breast cancer.&nbsp;Older research suggested that carotenoids could be protective against developing lung cancer, but newer studies found no protective effect.High blood cholesterol is a well-known risk factor for heart disease.&nbsp;Intake of carrots has been linked to lower cholesterol levels.Carrots, as parts of meals, can increase satiety and decrease&nbsp;<a href="https://www.healthline.com/nutrition/how-many-calories-per-day" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">calorie intake</a>&nbsp;in subsequent meals.&nbsp;For this reason, carrots may be a useful addition to an effective weight loss diet.Individuals that are low in vitamin A are more likely to experience night blindness, a condition that may improve by eating carrots or other foods rich in vitamin A or carotenoids.&nbsp;Carotenoids may also cut the risk of age-related macular degeneration. The BOTTOM LINE is:&nbsp;Carrot consumption has been linked with reduced risk of cancer and heart disease, and improved eye health. They may be a valuable component of an effective weight loss diet.

Kee’s Keen Carrot (1 qt)

Nutrients in Red CabbageRed cabbage’s primary characteristics — its red hue and bitter, peppery flavor — signify that you’re getting two types of cancer-preventing substances. The red pigment comes from plant-based chemicals called flavonoids, while the sharp flavor is the result of sulfur-based compounds. In addition to these important phytochemicals, cabbage contributes to your overall health with fiber and a range of vitamins and minerals. One cup of chopped red cabbage (uncooked or steamed/simmered) has 28 calories, 1 gram of protein and no fat. You’ll get 2 grams of dietary fiber, which is 5 percent of the recommended daily intake for men and 8 percent for women. Insoluble fiber from red cabbage helps prevent constipation and lowers the risk of developing diverticular disease. The best-known sources of vitamin C are citrus fruits, so it may be a surprise to learn that 1 cup of chopped red cabbage has 56 percent of the recommended daily intake of this important vitamin. As an antioxidant, vitamin C fights inflammation and protects cells from damage that leads to chronic health conditions, such as heart disease. Your body needs vitamin C to make collagen, which is the connective tissue that gives structure, strength and support to muscles, skin, bones and other tissues throughout the body. Collagen is also essential for the process of healing wounds. Vitamin C also strengthens the immune system by stimulating the production of white blood cells that fight invading bacteria and infections. Vitamin A and other carotenoids contribute to healthy eyes and vision, they have different roles. One cup of red cabbage contains 33 percent of the recommended daily intake of vitamin A, but the total is delivered in three different forms: beta-carotene, lutein and zeaxanthin. Beta-carotene is converted into the form of vitamin A called retinol that’s used by cells in the eyes that detect light and convert it into nerve impulses. Lutein and zeaxanthin function as antioxidants that protect the retina and may help prevent age-related macular degeneration. Proteins that participate in blood clotting depend on the presence of vitamin K to complete their part of process. Other vitamin-K-dependent proteins regulate bone mineralization. Long-term deficiency of vitamin K increases the risk of developing osteoporosis, atherosclerosis and cancer, according to research published in the April 2012 issue of Food and Nutrition Research. You’ll get 28 percent of the recommended daily intake of vitamin K from 1 cup of chopped red cabbage. Red cabbage belongs to the cruciferous, or Brassica, family that includes broccoli, turnips and Brussels sprouts. Cruciferous vegetables contain sulfur-containing compounds called glucosinolates that are responsible for their bitter flavor. Glucosinolates are digested into isothiocyanates, which reduce inflammation and fight bacteria. The red pigment comes from a flavonoid called cyanidin, that functions as an antioxidant. Both cyanidin and the isothiocyanates prevent some types of cancer by stopping the growth of cancer cells, inhibiting enzymes that activate carcinogens and helping cells repair damage caused by carcinogens. In April 2012, Vanderbilt University Medical Center released research results showing that breast cancer survivors who ate more cruciferous vegetables reduced their risk of dying by 62 percent. Cabbage packs a lot of nutrition into so few calories, making it a nutritionally dense addition to any diet. If you dislike the bitterness of cabbage but want the nutritional rewards, add a pinch of sugar to the cabbage while cooking to balance its pungency.

Ravishing Red Cabbage (1 qt

Try some flavorful Spices by Rebekah that will add mouth-watering seasoning to any dish! Add seasoning packets to your order to SPICE UP your favorite Maraq Gourmet Soup flavor! One packet is enough to use for 6 quarts of soup.&nbsp;All it takes is 1 teaspoon per quart.

Spices by Rebekah

Nutrients in BeetsBeets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke, lower cholesterol levels within the body, and have anti-aging effects. <ol><li>Botanically, this tuberous root vegetable belongs to the Amaranthaceae family, in the&nbsp;beta, Its scientific name is&nbsp;Beta vulgaris.&nbsp;<a href="https://www.nutrition-and-you.com/swiss-chard.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">Swiss chard</a>&nbsp;is another member of the&nbsp;beta&nbsp;genus grown for its edible leaves.</li><li>Garden beet is very low in calories (provide only 45 kcal/100 g), and contain zero cholesterol and a small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant-derived anti-oxidants.</li><li>The root is a rich source of the phytochemical compound,&nbsp;glycine betaine.&nbsp;Betaine has the property of lowering homocysteine levels within the blood. Homocysteine, one of the highly toxic metabolites, promotes platelet clots as well as atherosclerotic plaque formation, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood result in the development of coronary heart disease (CHD), stroke, and peripheral vascular diseases.</li><li>Raw beets are an excellent source of&nbsp;It contains about 109 µg/100 g of this vitamin&nbsp;(Provides 27% of RDA). However, prolong cooking may significantly deplete its level in food. Folates are necessary for DNA synthesis within the cells. When given during the peri-conception period folates can prevent neural tube defects in the baby.</li><li>Fresh tubers contain small amounts of&nbsp;vitamin-C;&nbsp;however, its&nbsp;<a href="https://www.nutrition-and-you.com/beet-greens.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">top greens</a>&nbsp;are rather excellent sources of this vitamin. 100 g of beet greens provide 30 mg or 50% of RDA. Vitamin C is one of the powerful natural antioxidants, which helps the human body scavenge harmful free radicals one of the reasons for cancer development.</li><li>Additionally, its top greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots. Vitamin-A is required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.</li></ol> The root is also a rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), and minerals such as iron, manganese, copper, and magnesium. Further, the root composes of moderate levels of potassium. 100 g fresh root holds 325 mg or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism in the cells by countering the detrimental effects of sodium.

Blissful Beet (1 qt)

My Story

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Crackle cookies 

Nutrients in Red PeppersMost of red peppers’ calorie content — approximately three-quarters — comes from carbohydrates, a type of nutrient that supports your day to day activities. Your body breaks down carbohydrates into glucose, a simple sugar your body can use for fuel. This energy supports essential physiological processes — including body temperature regulation and brain cell function. A cup of red peppers also contains 3.1 grams of dietary fiber, a special type of carbohydrate that doesn’t get used for energy. Instead, fiber supports your digestive system, and also helps lower your cholesterol to fight cardiovascular disease. One serving of chopped red pepper provides 8 percent of the recommended daily fiber intake for men and 12 percent for women. Red peppers come packed with folate and vitamin C — two nutrients that support cardiovascular health. Vitamin C helps your body make collagen it needs to keep blood vessels strong. Folate helps you metabolize homocysteine, an amino acid that increases the risk of heart disease when found at high levels in the bloodstream. Each cup of chopped red pepper provides 69 micrograms of folate and 190 milligrams of vitamin C. This contributes 17 percent toward your daily recommended folate intake, and provides your entire daily vitamin C requirement. Red peppers’ nutritional profile also includes ample amounts of vitamins A and E. Each serving contains 2.4 milligrams of vitamin E –16 percent of your recommended daily intake — and all the vitamin A you need in a day. Getting enough vitamin A protects your vision — not only does it help you see at night, but the vitamin A in your diet lowers your risk of cataracts. Vitamin E also protects tissue health. Its antioxidant function means it neutralizes free radicals, which would otherwise contribute to heart disease and cancer.

Ron's Red Pepper (1 qt)

Three Soup Variety Pack

Nutrients in Sweet Potato<ul><li>Sweet potatoes are high in&nbsp;vitamin A,&nbsp;vitamin B5,&nbsp;B6,&nbsp;thiamin,&nbsp;niacin,&nbsp;riboflavin, and, due to their orange color, are high in&nbsp;carotenoids.&nbsp;Plus, they’re&nbsp;fat-free, relatively low in&nbsp;sodium&nbsp;and have fewer calories than white potatoes — although they do have more&nbsp;sugar.</li><li>Sweet potatoes&nbsp;are an excellent source of beta-carotene.&nbsp;They are also a very good source of vitamin C, manganese, copper and pantothenic acid.&nbsp;&nbsp;Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.</li></ul>

Sharde’s Sweet Potato (1 qt)

Nutrients in Black Eyed Peas<ul><li>160 calories.</li><li>36 grams carbohydrates.</li><li>2 grams protein.</li><li>6 gram fat.</li><li>2 grams of fiber.</li><li>210 micrograms folate (52.5 percent DV)</li><li>1305 international units vitamin A (26 percent DV)</li><li>86 milligrams magnesium (22 percent DV)</li></ul> A 1-cup serving of cooked&nbsp;peas&nbsp;contains about 33.5 grams of&nbsp;carbs, just over 5 grams of protein and less than 1 gram of fat.&nbsp;The macronutrients also compose the caloric content of foods.&nbsp;One cup of&nbsp;black eyed peas&nbsp;contains 160&nbsp;calories.&nbsp;The carbs&nbsp;that come from the&nbsp;peas&nbsp;are complex. As with all legumes,&nbsp;black-eyed peas&nbsp;are especially&nbsp;good&nbsp;sources of soluble fiber, which helps prevent type 2 diabetes by keeping blood sugar balanced after you eat.&nbsp;Soluble fiber also binds to cholesterol and carries it out of the body.Black-eyed peas are especially rich sources of potassium. This mineral is important for the proper function of all cells, tissues and organs in the body. It is also crucial for heart function and plays a key role in muscle contraction. Healthy adults over the age of 19 need at least 2000 milligrams per day, and black-eyed peas provide over half that in one serving (1148 milligrams). Black-eyed peas do contain a small amount of naturally occurring sodium: 48 milligrams. However, because of their other heart-healthy nutrients, legumes are encouraged for even those with cardiovascular disease or high blood pressure.Zinc is another mineral found in black-eyed peas. Zinc is involved in many aspects of cellular metabolism, and is therefore essential for the immune function, protein synthesis, wound healing and healthy cell division. Black-eyed peas provide five of the 8-11 milligrams of zinc that is recommended each day by the Food and Nutrition Board of the Institutes of Medicine. Most beans, including black-eyed peas, are a rich source of iron. Iron is an essential component of one of the proteins found in the red blood cells which carry oxygen to all body tissues. Black-eyed peas contain 6% of the daily value of iron in the form of non-heme iron. The peas also contain 1.3 milligrams of vitamin C which helps the body absorb non-heme iron.&nbsp;Nutrients in Celery<ul><li>Celery is a great choice if you are watching your weight.&nbsp;One large stalk contains only 10 calories! So, add celery to your shopping list and enjoy it in your salads, soups and stir-fries.</li><li>Celery&nbsp;<a href="http://www.care2.com/greenliving/14-foods-that-fight-inflammation-and-pain.html" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(218, 174, 66);">reduces inflammation</a>.&nbsp;If&nbsp;you are suffering from joint pains, lung infections, asthma, or acne, eating more celery will bring much-needed relief.</li><li>It helps you&nbsp;<a href="http://www.webmd.com/vitamins-supplements/ingredientmono-882-celery.aspx?activeingredientid=882&amp;activeingredientname=celery" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(218, 174, 66);">calm down</a>:&nbsp;Celery for stress-relief? Oh yes! The minerals in celery, especially magnesium, and the essential oil in it, soothe the nervous system. If you enjoy a celery-based snack in the evening, you may sleep better.</li><li>It regulates the body’s alkaline balance,thus protecting you from problems caused by an&nbsp;<a href="http://www.care2.com/greenliving/ways-acidic-foods-damage-your-body.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">overly acidic diet</a>.</li><li>Celery aids digestion:some say celery tastes like “crunchy water,” and this may be part of the reason it is so good for your digestive system. The high water content of celery, combined with the insoluble fiber in it, makes it a great tool for easy passage of stool. Note: because celery has diuretic and cleansing properties, those with diarrhea should avoid eating it.</li><li>It contains “good” salts.&nbsp;Yes, celery does contain sodium, but it is not the same thing as table salt. The salt in celery is organic, natural and essential for your health.</li><li>It cares for your eyes.&nbsp;One large stalk of celery delivers 5 percent of your daily need for Vitamin A, a group of nutrients that protects the eyes and prevents age-related degeneration of vision.</li><li>Celery reduces “bad” cholesterol:&nbsp;There is a component in celery called&nbsp;butylphthalide, which gives the vegetable its flavor and scent. But that’s not all it does — the compound also reduces bad cholesterol. A Chicago University study profiled by the&nbsp;<a href="http://www.nytimes.com/1992/06/09/health/a-new-look-at-an-ancient-remedy-celery.html" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">New York Times</a>shows that the butylphthalide found in just four stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 percent!</li><li>It lowers blood pressure:&nbsp;An active compound called&nbsp;phthalides in celery has been proven to boost circulatory health. Raw, whole celery reduces high blood pressure.</li><li>It could amp up your sex life:&nbsp;According to Alan R. Hirsch, Director of the Smell and Taste Treatment and Research Foundation, two pheromones in celery–androstenone and androstenol–boost your arousal levels. They are released when you chew on a celery stalk.</li><li>Celery can combat cancer:Two&nbsp;<a href="http://news.aces.illinois.edu/news/celery-artichokes-contain-flavonoids-kill-human-pancreatic-cancer-cells" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">studies</a>&nbsp;at the University of Illinois show that a powerful flavonoid in celery, called luteolin, inhibits the growth of cancer cells, especially in the pancreas. Another&nbsp;<a href="http://www.medicalnewstoday.com/releases/224748.php" rel="noopener noreferrer" target="_blank" style="color: rgb(218, 174, 66);">study</a>&nbsp;suggests that the regular intake of celery could significantly delay the formation of breast cancer cells.</li></ul>

Breathtaking Black Eyed Pea & Celery (1 qt)

Nutrients in AvocadoHealthy avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like vitamin A.&nbsp;This is why an increased absorption of these nutrients matters.&nbsp;Because alpha- and beta-carotene can form Vitamin A in the body, which is important for proper growth and reproduction as well as good eyesight.&nbsp;Vitamin A is involved in immune functions, vision, and cellular function. Vitamin A also supports cellular growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs.&nbsp;With nearly 20 vitamins, minerals &amp; phytonutrients per 50g serving, avocados are an excellent nutrient choice. Nutritional Value –&nbsp;(50g) 1/3 of medium size avocado<ul><li>Dietary Fiber –&nbsp;Amount per serving: 3g (11% DV)</li><li>Folate/Folic Acid –&nbsp;Amount per serving: 45mcg&nbsp;(10% DV)</li><li>Iron –&nbsp;Amount per serving: 0.3mg&nbsp;(2% DV)</li><li>Magnesium –&nbsp;Amount per serving: 15mg&nbsp;(4% DV)</li><li>Potassium –&nbsp;Amount per serving: 250mg&nbsp;(6% DV)</li><li>Niacin (Vitamin B3) –&nbsp;Amount per serving: 1mg&nbsp;(6% DV)</li><li>Riboflavin (Vitamin B2) –&nbsp;Amount per serving: 0.1mg&nbsp;(8% DV)</li><li>Pantothenic Acid (Vitamin B5) –&nbsp;Amount per serving: 0.7mg&nbsp;(15% DV)</li><li>Pyridoxine (Vitamin B6) –&nbsp;Amount per serving: 0.1mg&nbsp;(6% DV)</li><li>Thiamin (Vitamin B1) –&nbsp;Amount per serving: 0.04mg&nbsp;(4% DV)</li><li>Vitamin E&nbsp;– Amount per serving: 1mg&nbsp;(6% DV)</li><li>Vitamin C (Ascorbic Acid) –&nbsp;Amount per serving: 4mg&nbsp;(4% DV)</li><li>Vitamin K –&nbsp;Amount per serving: 11mcg&nbsp;(10% DV)</li></ul>

Ava's Amazing Avocado (1 qt)

Nutrients in Tomato BasilTomatoes are packed with vitamins, minerals, antioxidants, and plant compounds that offer a wide range of health benefits.&nbsp;Research even suggests that these nutrients may protect against multiple diseases, including heart disease and cancer.&nbsp;Therefore, enjoying tomato soup may be a delicious way to make the most of the health benefits of tomatoes. You could savor a rich, warm bowl of soup during sweater weather or a refreshing gazpacho in summer.&nbsp;Tomatoes (Solanum lycopersicum) have relatively few calories, but they are packed with nutrients and beneficial plant compounds. Here is the nutrient profile of one large (182-gram) raw tomato:Calories:&nbsp;33Carbs:&nbsp;7 gramsFiber:&nbsp;2 gramsProtein:&nbsp;1.6 gramsFat:&nbsp;0.4 gramsVitamin C:&nbsp;28% of the Daily Value (DV)Vitamin K:&nbsp;12% of the DVVitamin A:&nbsp;8% of the DVPotassium:&nbsp;9% of the DV Tomatoes are also rich in carotenoids&nbsp;— namely lycopene — providing about 80% of the DV for lycopene.&nbsp;Lycopene is the pigment that gives tomatoes their characteristic bright red color. It may also be responsible for many of their health benefits, given its potential preventive effect on various chronic diseases.&nbsp;Interestingly, research suggests that the body absorbs lycopene better when it is cooked. Heat may increase its bioavailability or absorption rate.&nbsp;Because tomato soup is made with cooked tomatoes, it is an excellent source of this compound. Tomato soup is low in calories and high in potassium and vitamins C, K, and A. It also provides a great deal of lycopene, the compound responsible for most of the health benefits of tomatoes.Antioxidants are compounds that help neutralize the harmful effects of oxidative stress. This happens when cell-damaging molecules called free radicals accumulate in the body.&nbsp;Tomato soup is an excellent source of antioxidants, including lycopene, flavonoids, and vitamins C and E, among many others.&nbsp;Consuming antioxidants has been linked with a lower risk of cancer and inflammation-related diseases, such as obesity and heart disease.&nbsp;Additionally, research has shown that the antioxidant action of vitamin C and flavonoids may help protect against type 2 diabetes, heart disease, and brain diseases.&nbsp;Vitamin E helps boost vitamin C’s antioxidant effects&nbsp;&nbsp; Eating tomato soup is a great way to take advantage of the antioxidant capacity of tomatoes. They are high in lycopene, flavonoids, vitamins C and E, and other antioxidants. Tomatoes are widely studied for their cancer-fighting properties due to their high lycopene content. They may be especially effective against prostate and breast cancer.&nbsp;Prostate cancer is the fifth leading cause of cancer-related deaths globally, and the second most diagnosed cancer among men.Multiple studies have found a direct association between high lycopene intake, specifically from cooked tomatoes, and a reduced risk of prostate cancer.&nbsp;Research suggests that lycopene may induce cancer cell death. It may also slow tumor growth in a process called anti-angiogenesis.Consuming higher levels of carotenoids is linked with an up to 28% reduction in the risk of breast cancer. These carotenoids include alpha carotene, beta carotene, and lycopene.&nbsp;While these results are promising, evidence suggests that lycopene is not potent enough for people to use it as an anticancer drug by itself.&nbsp;Research shows that lycopene’s antioxidant capacity may also interfere with chemotherapy and radiation therapy. Lycopene and other carotenoids present in tomato soup may reduce the risk of prostate and breast cancers. Cooked tomatoes appear to have a more potent effect than raw tomatoes.Enjoying a bowl of tomato soup may also benefit your eyes and skin.&nbsp;When it comes to skin health, beta carotene and lycopene may protect you against sunburn by absorbing ultraviolet (UV) light to increase the skin’s defense against UV-induced damage.&nbsp;For example, researchers in one study gave 149 healthy adults a supplement containing 15 mg of lycopene, 0.8 mg of beta carotene, and several additional antioxidants.&nbsp;The study found that the supplement significantly protected participants’ skin against UV damage.&nbsp;However, while the research suggests that this has some benefits for your skin, this doesn’t mean that you should alter your regular sun protection skin care routine.&nbsp;Foods like tomatoes that are rich in carotenoids and vitamin A may benefit eye health too.&nbsp;Eating tomatoes has been associated with a reduced risk of age-related macular degeneration, or loss of vision that comes with age.&nbsp;Once again, their protective effect appears to come from their antioxidant properties, which reduce oxidative stress in the macula, a key part of the eye.&nbsp;In addition, the body converts beta carotene into retinol, an essential compound for vision. Antioxidants found in tomatoes may protect your skin from sunburn and lower your risk of age-related vision loss. Osteoporosis is a chronic disease characterized by increased bone fragility and fracture. It is considered one of the most important complications of postmenopause.&nbsp;Studies show that lycopene plays an essential role in regulating bone metabolism by increasing bone mineral density, which reduces the risk of fracture.&nbsp;Other aspects of bone metabolism include the balance between cells called osteoblasts and osteoclasts. Osteoblasts are in charge of building bone, while osteoclasts are responsible for bone breakdown and resorption.&nbsp;Animal studies show that lycopene also influences bone metabolism by stimulating osteoblast activity to build bones while reducing the breakdown activity of osteoclasts. Lycopene in tomatoes may help maintain stronger bones and reduce the risk of fractures.High intakes of tomato products may reduce levels of total and LDL (bad) cholesterol — two major risk factors for heart disease.&nbsp;These effects may be thanks to tomatoes’ lycopene and vitamin C content.&nbsp;Both lycopene and vitamin C prevent the oxidation of LDL cholesterol. Oxidation of LDL cholesterol is a risk factor for artherosclerosis.&nbsp;Lycopene also lowers cholesterol absorption in the intestines and improves the functioning of HDL (good) cholesterol in the body.&nbsp;Additionally, the carotenoids in tomatoes may help lower blood pressure. High blood pressure is a risk factor for heart disease. Tomato soup may help reduce several risk factors for heart disease due to its carotenoid and vitamin C content. Oxidative stress is a major cause of male infertility. It can lead to sperm damage that causes decreased sperm viability and motility.&nbsp;Research suggests that taking lycopene supplements may be a potential fertility treatment.&nbsp;This is because lycopene’s antioxidant properties may increase the chances of producing a higher count of&nbsp;healthy sperm.&nbsp;One study in 44 men with infertility concluded that consuming commercial tomato products, such as tomato juice or soup, significantly increased blood lycopene levels, resulting in improved sperm motility.&nbsp;Additionally, one animal study found that lycopene may reduce damage due to radiation therapy. This damage is often characterized by a lowered sperm count. Lycopene in tomato soup may improve sperm parameters that are associated with male fertility. Some cultures use tomato soup as a home remedy for the common cold.&nbsp;In fact, its vitamin C and carotenoid content may stimulate your immune system.&nbsp;Research also shows that vitamin C may help prevent the common cold and reduce the duration and severity of cold symptoms. A warm bowl of tomato soup may help you get better when you’re feeling under the weather, thanks to its carotenoid and vitamin C content. With both warm and cold tomato soup recipes available online, you’ll be able to enjoy this simple, delicious dish year-round.&nbsp;Some people claim tomato soup has other health benefits. However, these are not backed by science. Tomato soup has many science-backed health benefits. However, there is no scientific evidence that it promotes hair growth, eliminates body fat, or causes weight loss.

Tranquil Tomato Basil (1 qt)

Nutrients in Asparagus.Asparagus, officially known as&nbsp;Asparagus officinalis, is a member of the lily family.This popular vegetable comes in a variety of colors, including green, white and purple. It’s used in dishes around the world, including frittatas, pastas and stir-fries.Asparagus is also low in calories and packed with essential vitamins, minerals and antioxidants.This article uncovers 7 health benefits of asparagus, all supported by science. Asparagus is low in calories but boasts an impressive nutrient profile.In fact, just half a cup (90 grams) of cooked asparagus contains:Calories:&nbsp;20Protein:&nbsp;2.2 gramsFat:&nbsp;0.2 gramsFiber:&nbsp;1.8 gramsVitamin C:&nbsp;12% of the RDIVitamin A:&nbsp;18% of the RDIVitamin K:&nbsp;57% of the RDIFolate:&nbsp;34% of the RDIPotassium:&nbsp;6% of the RDIPhosphorous:&nbsp;5% of the RDIVitamin E:&nbsp;7% of the RDI Asparagus also possesses small amounts of other micronutrients, including iron, zinc and riboflavin.&nbsp;It’s an excellent source of vitamin K an essential nutrient involved in blood clotting and bone health.&nbsp;In addition, asparagus is high in folate, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation. Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K. Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress.&nbsp;Oxidative stress contributes to aging, chronic inflammation and many diseases, including cancer.&nbsp;Asparagus, like other green vegetables, is high in antioxidants.&nbsp;These include vitamin E, vitamin C and glutathione, as well as various flavonoids and polyphenols.&nbsp;Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol.&nbsp;These substances have been found to have blood pressure-lowering, anti-inflammatory, antiviral and anticancer effects in a number of human, test-tube and animal studies.&nbsp;Eating asparagus along with other fruits and vegetables can provide your body with a range of antioxidants to promote good health. Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease. Dietary&nbsp;fiber is essential for good digestive health.&nbsp;Just half a cup of asparagus contains 1.8 grams of fiber, which is 7% of your daily needs.&nbsp;Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease and diabetes.Asparagus is particularly high in insoluble fiber, which adds bulk to stool and supports regular bowel movements.&nbsp;It also contains a small amount of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract.&nbsp;Soluble fiber feeds the friendly bacteria in the gut, such as&nbsp;Bifidobacterial&nbsp;and&nbsp;Lactobacillus.&nbsp;Increasing the number of these beneficial bacteria plays a role in strengthening the immune system and producing essential nutrients like vitamins B12 and K2.&nbsp;Eating asparagus as part of a fiber-rich diet is an excellent way to help meet your fiber needs and keep your digestive system healthy. As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes. Asparagus is an excellent source of folate, also known as vitamin B9.&nbsp;Just half a cup of asparagus provides adults with 34% of their daily folate needs and pregnant women with 22% of their daily needs. Folate is an essential nutrient that helps form red blood cells and produce DNA for healthy growth and development. It’s especially important during the early stages of pregnancy to ensure the healthy development of the baby.&nbsp;Getting enough folate from sources like asparagus, green leafy vegetables and fruit can protect against neural tube defects, including spina bifida.&nbsp;Neural tube defects can lead to a range of complications, ranging from learning difficulties to lack of bowel and bladder control to physical disabilities.&nbsp;In fact, adequate folate is so vital during pre-pregnancy and early pregnancy that folate supplements are recommended to ensure women meet their requirements. Asparagus is high in folate (vitamin B9), an important nutrient that helps reduce the risk of neural tube defects during pregnancy. High blood pressure affects more than 1.3 billion people worldwide and is a major risk factor for heart disease and stroke.&nbsp;Research suggests that increasing potassium intake while reducing salt intake is an effective way to lower high blood pressure.&nbsp;Potassium lowers blood pressure in two ways: by relaxing the walls of blood vessels and excreting excess salt through urine.&nbsp;Asparagus is a good source of potassium, providing 6% of your daily requirement in a half-cup serving.What’s more, research in rats with high blood pressure suggests that asparagus may have other blood pressure-lowering properties. In one study, rats were fed either a diet with 5% asparagus or a standard diet without asparagus.&nbsp;After 10 weeks, the rats on the asparagus diet had 17% lower blood pressure than the rats on the standard diet.&nbsp;Researchers believed this effect was due to an active compound in asparagus that causes blood vessels to dilate.&nbsp;However, human studies are needed to determine whether this active compound has the same effect in humans.&nbsp;In any case, eating more potassium-rich vegetables, such as asparagus, is a great way to help keep your blood pressure in a healthy range. Asparagus contains potassium, a mineral that can help lower high blood pressure. In addition, animal research has found that asparagus may contain an active compound that dilates blood vessels, thus lowering blood pressure. Currently, no studies have tested the effects of asparagus on weight loss.&nbsp;However, it has a number of properties that could potentially help you&nbsp;lose weight.&nbsp;First, it’s very low in calories, with only 20 calories in half a cup. This means you can eat a lot of asparagus without taking in a lot of calories.&nbsp;Furthermore, it’s about 94% water. Research suggests that consuming low-calorie,&nbsp;water-rich foods is associated with weight loss.&nbsp;Asparagus is also rich in fiber, which has been linked to lower body weight and weight loss. Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fiber. In addition to being nutritious, asparagus is delicious and easy to incorporate into your diet.It can be cooked in a variety of ways, including boiling, grilling, steaming, roasting and sautéing. You can also purchase canned asparagus, which is precooked and ready to eat.&nbsp;Asparagus can be used in a number of dishes like&nbsp;soups, salads, stir-fries,&nbsp;frittatas, omelets and&nbsp;pastas, and it makes an excellent side dish.&nbsp;Furthermore, it’s extremely affordable and widely available at most grocery stores.&nbsp;When shopping for fresh asparagus, look for firm stems and tight, closed tips. Asparagus is a delicious and versatile vegetable that’s easy to incorporate into your diet. Add it to salads, frittatas, omelets and stir-fries.&nbsp;Asparagus is a nutritious and tasty addition to any diet. It’s low in calories and a great source of nutrients, including fiber, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure.Plus, it’s inexpensive, easy to prepare and makes a delicious addition to a number of recipes.Just half a cup of asparagus contains 1.8 grams of fiber, which is 7% of your daily needs.Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease and diabetes.&nbsp;Asparagus is particularly high in insoluble fiber, which adds bulk to stool and supports regular bowel movements.&nbsp;It also contains a small amount of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract.Soluble fiber feeds the friendly bacteria in the gut, such as&nbsp;Bifidobacterial&nbsp;and&nbsp;Lactobacillus.&nbsp;&nbsp; Increasing the number of these beneficial bacteria plays a role in strengthening the immune system and producing essential nutrients like vitamins B12 and K2.&nbsp;Eating asparagus as part of a fiber-rich diet is an excellent way to help meet your fiber needs and keep your digestive system healthy. As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes.

Appealing Asparagus (1 qt)

Sweets and Treats is a local home food artisan based in Cleveland, OH. With a passion for creating delectable desserts, their treats are sure to satisfy any sweet tooth. From their signature cupcake cakes to chocolate-covered strawberries, cheesecake-stuffed strawberries, and crack grapes, Sweets and Treats offers a variety of mouthwatering options to choose from. As a small business and black-owned enterprise, their commitment to quality and customer satisfaction is evident in every order. To place an order, simply DM them for inquiries, and please note that a 50% non-refundable deposit is required. Make sure to read their highlights before ordering to discover their diverse range of offerings. Sweets and Treats is the go-to destination for delectable and visually stunning desserts in Cleveland.

Recently, Sweets and Treats has been posting about their fabulous creations, including an obsession-worthy cake and a delightful quarter sheet cake. They also showcased their chocolate-covered treats featuring pineapple, banana, strawberries, and more. Additionally, they took their creativity "Under the sea" with a mermaid-themed masterpiece. Sweets and Treats' social media posts highlight their expertise in crafting custom cakes and desserts that are not only visually stunning but also delectable. Their attention to detail and dedication to their craft shine through in every creation. Don't miss out on the opportunity to indulge in these treats from Sweets and Treats, a local gem in the Cleveland dessert scene.

Ellie-May's Famous Cookies is a local home food artisan that specializes in gourmet customizable cookies. Located at 3441 Tuttle Rd and 1783 Coventry Rd, this bakery offers fresh-baked cookies daily. To place an order, simply text (216)526-2363. With a passion for creating delectable treats, Ellie-May's Famous Cookies recently introduced their tantalizing Reese's Brownie, featuring a thick and rich texture, perfectly balanced with peanut and chocolate flavors. They are available today, but hurry, as supplies are limited! Additionally, to celebrate Coventry Eat Week, the bakery is offering a special cookie and drink combo that can be enjoyed all week long. Be sure to check it out and satisfy your sweet tooth.

For a limited time, Ellie-May's Famous Cookies presents their latest seasonal delight: the Spiced Chocolate Chunk cookie. This mouthwatering treat is infused with warm autumn flavors, including notes of cinnamon, ginger, and cloves. Loaded with three types of chocolate, this cookie promises to blow you away with its irresistible taste. Don't miss out on experiencing the magic of this exquisite spiced chocolate chip creation. In addition to their new addition, the Walnut Chocolate Chip cookies are a fan favorite. Known for their fame and popularity, these cookies with their perfect blend of walnut and chocolate chips are in high demand. Be sure to grab them quickly before they disappear!

Kilah's Kreations is a local home food artisan that has been creating delicious baked goods since 2015. Owned by the talented baker, Kilah, who is known for her passion for baking and being a nurse, Kilah's Kreations offers a wide variety of delectable treats. From her best-selling Red Velvet cupcakes to the mouthwatering Golden Oreo, Double Chocolate, Butterflies, and Pina Colada & Strawberry Margarita flavors, Kilah's cupcakes are sure to satisfy any sweet tooth. To place an order, simply send a direct message or text to Kilah's Kreations. Located in Cleveland and serving Twinsburg, Kilah's Kreations bakes their cupcakes with love and attention to detail, making each bite a delightful experience.

Coffee's Cakes is a local home food artisan based in Cleveland, Ohio. They specialize in creating exquisite specialty cakes, cupcakes, and pastries for all occasions. With a passion for pastry arts and a dedication to quality, Coffee's Cakes offers a wide variety of delicious treats that are sure to impress. From beautifully decorated cocoa bombs and decadent chocolate birthday cakes to fall-inspired cookies and New York-style cheesecakes topped with fresh berries, their creations are as delightful to the eyes as they are to the taste buds. Wedding season is a particularly special time for Coffee's Cakes, as they take pride in crafting stunning wedding cupcakes adorned with edible succulent designs for unforgettable celebrations. By supporting this local business, you can indulge in their delectable treats while helping to foster the thriving culinary scene in Cleveland.

Posts:
1. Coffee's Cakes recently showcased their creativity with diamond heart-shaped cocoa bombs—a perfect treat for chocolate and coffee lovers. Expertly crafted and boasting a pretty pink appearance, these cocoa bombs make a delightful gift for Valentine's Day or any special occasion.
2. Chocolate cake enthusiasts can rejoice with Coffee's Cakes' German Chocolate Birthday Cake—a delicious confection that promises to satisfy any sweet tooth. With impeccable cake decorating skills, Coffee's Cakes creates visually stunning cakes that are as tasty as they are visually appealing.

A Jay's Cakery is a local home food artisan specializing in gourmet and custom cakes, as well as cupcakes and other sweet treats. With a commitment to quality, all their products are baked from scratch, ensuring a delicious and freshly-made experience. They offer a glimpse behind the scenes on social media, so be sure to follow them at a.jayscakery. Additionally, they require deposits for all orders, ensuring a smooth and professional transaction.

Recent posts by A Jay's Cakery showcase their creativity and talent. From a vibrant Slime cake to a stylish gray and mint blue Baby Shower polka dot cake, they demonstrate their ability to create stunning and personalized designs. They also specialize in themed cakes, as demonstrated by their basketball-themed cake for a 15th Birthday celebration and a soccer-themed cake for Diego's birthday. Their attention to detail extends to their adorable emoji cupcakes, which are sure to bring a smile to anyone's face. A Jay's Cakery is the go-to choice for those seeking delicious and visually appealing baked goods.

Jennifer Louth is a talented self-taught baker and proud dog mom. Her passion for baking shines through in her delectable creations, which she skillfully crafts from the comfort of her own home. Jennifer recently shared her excitement for the return of football season, particularly supporting her favorite team, the Cleveland Browns. In addition to her baking skills, she also has a flair for creativity, as evidenced by her gorgeous PYO cookie stencil that she shared on social media. Jennifer's love for baking, football, and her furry companion make her a unique and talented artisan in the local home food scene.

Mytrice Thomas, a talented local home food artisan based in Cleveland, Ohio, offers a delectable array of custom cakes, treats, and baked goods. With a keen eye for detail and a passion for creating edible masterpieces, Mytrice ensures that every order is crafted to perfection. To secure a spot in her busy schedule, customers are required to provide a 50% non-refundable deposit and place their orders two weeks in advance. For inquiries and pricing, contacting Mytrice via text at 216-548-9415 is the way to go.

Recently, Mytrice showcased her talents with several stunning creations. One of her customers had the pleasure of indulging in a Don Julio Cake adorned with colorful jello shots, while another event featured her chocolate-covered treats. Mytrice's Instagram page, @lickmycupcakebakery_, is filled with mouthwatering photos that showcase her creativity and attention to detail. Whether you're seeking a rosette cake with butterflies or a Black Panther-themed masterpiece, Mytrice Thomas is prepared to turn your dessert dreams into reality. To book an order or inquire about her services, simply send her a text at 216-548-9415.

Karleigh's Confections is a local home food artisan offering delectable desserts in Cleveland. Owned by the talented Karleigh, this artisan creates mouthwatering confections that are perfect for any occasion. From beautifully decorated cakes to enticing mini cupcakes, Karleigh's creations are sure to impress. With a keen eye for design and a passion for baking, Karleigh is dedicated to delivering desserts that not only taste amazing but also look stunning. Whether you're celebrating a birthday, a wedding, or just want to indulge in some delicious treats, Karleigh's Confections is the perfect choice. Simply send a direct message to place your order and experience the delightful flavors that Karleigh has to offer.

Cristina Soriano is a talented home food artisan based in Cleveland, Ohio. With over a decade of experience, Cristina has been delighting taste buds with her delicious treats since 2010. Specializing in custom cakes, cookies, and other desserts, Cristina's creations are a true feast for the eyes and the palate. From neon spattered cakes to intricately designed birthday cakes, she brings a unique and creative touch to her baking. Cristina's recent posts on social media showcase her impressive skills, including stunning cake art inspired by Taylor Swift and eye-catching candy-themed drip cakes. With her passion for baking and dedication to creating beautiful and tasty delights, Cristina Soriano is a go-to choice for those seeking delectable homemade treats in Cleveland.

Baking delicious treats for over a decade, Cristina Soriano is a local home food artisan located in Cleveland, Ohio. Known for her custom cakes, cookies, and desserts, Cristina's creations are a true testament to her baking expertise. From stunning neon spattered cakes to intricately designed birthday cakes, she infuses her creations with creativity and style. Recently, she has shared her latest cake creations on social media, including a cool cake inspired by Taylor Swift that only a true Swifty can appreciate and a candy-themed drip cake that was a weekend favorite. With her talent and passion for baking, Cristina Soriano is a highly sought-after artisan in the Cleveland area.

Go Sugar is a local home food artisan based in Cleveland, OH. They specialize in creating custom party treats made with love and passion. With their delightful creations, Go Sugar adds a touch of sweetness and excitement to any occasion. They require a 50% non-refundable deposit and may need a 2-week notice for orders. Whether it's a baby shower with a cute theme and color scheme, a celebration of 2023 graduates, cherry blossom sugar cookies, or custom pretzel sticks for a birthday party, Go Sugar's treats are worth every penny. As a black-owned small business, Go Sugar takes pride in delivering high-quality, custom-designed treats that bring joy to their customers' special moments.

Martha Stewart is a local home food artisan based in Cleveland, OH, known for her delicious cookies. With her Halloween Menu Highlights, she offers personalized cookies, spooky mini cookies, and cookie kits to bring some festive cheer. Martha's latest post also mentions a Weekend Breakfast Treat featuring delectable options such as Brown Sugar Apple Coffee Cake, Lemon Blueberry Scones, Pumpkin Scones, Orange Scones, and Cinnamon Rolls. Delivery is available, and for added excitement, Martha has a bet with her husband on the number of Weekend Breakfast Treat orders, where a Halloween decoration is on the line. If Martha's team wins, she promises a Spooky Treat Giveaway.

Stephanie Negrelli-Dixon is a talented local home food artisan based in Cleveland, Ohio, specializing in creating delicious cookies, cakes, and desserts. With a passion for baking, Stephanie brings her creativity and expertise to every confection she makes.

Recently, Stephanie showcased her skills through a series of mouth-watering posts on her social media platform, The Purple Hummingbird. She delighted her followers with her Nutella stuffed cookies, Reese peanut butter cup stuffed cookies, Super Mario Brother's cake, chocolate Swiss meringue buttercream cupcakes, and a Minecraft cake. Each post highlights the superior quality of Stephanie's creations, featuring stunning homemade treats that are expertly crafted and guaranteed to satisfy any sweet tooth. Follow The Purple Hummingbird to experience Stephanie's delectable delights firsthand.

Cupcakes by Liz is a local home food artisan based in Cleveland, Ohio. With a passion for baking and a talent for creating delicious and visually stunning cupcakes, Liz strives to bring her customers' visions to life. She understands the importance of ensuring customer satisfaction and requires deposits on all orders to secure the commitment. Whether it's for a baby shower, special event, or just a sweet treat, Cupcakes by Liz is dedicated to delivering gourmet cupcakes that are both beautiful and delicious.

Recently, Cupcakes by Liz showcased their creativity and skill through various social media posts. They delighted fans with Lavender Naruto inspired cupcakes made with the BEST Color mill lavender food coloring from Berry Couture Sprinkle Shop. In addition, Cupcakes by Liz shared a mouth-watering Rainbow Unicorn dessert Charcuterie board and a charming woodland baby shower cake featuring a marble cake with Nutella buttercream. These posts highlight the diverse range of custom creations that Cupcakes by Liz proudly offers to their customers in Cleveland, Ohio, and beyond.

Lisa Marie is a local home food artisan based in Cleveland, OH with a passion for creating delicious treats. Specializing in decorated sugar cookies, DIY cookie kits, paint your own cookies, gourmet cookies, and hot cocoa bombs, Lisa Marie offers a wide range of delectable treats. Currently, Lisa Marie is only accepting local orders, ensuring that her creations are enjoyed fresh by her community. From her recent posts, it's clear that Lisa Marie's talent and creativity shine through in her delightful cookies. Whether it's for special occasions or just to treat your loved ones, Lisa Marie's creations are sure to bring joy and sweetness to any event or gathering.

Olde World Recipes | New World Creativity | Licensed Home Bakery

The CPA Baker is a talented home food artisan based in Cleveland, Ohio. By day, they crunch numbers as a certified public accountant, but by night, they unleash their passion for baking delicious treats. With mouth-watering cookies as their specialty, The CPA Baker is known for their beautifully decorated sugar cookies topped with royal icing.

Recently, The CPA Baker created some adorable birthday cookies for their favorite one-year-old, Spencer, who happens to have a love for baseball. The custom-made cookies were a home run and featured baseball-themed designs, celebrating Spencer's first birthday. Additionally, The CPA Baker is in the midst of graduation party season and is available to create delectable desserts, such as cookies, to make those special celebrations even sweeter. So whether you're looking to satisfy your sweet tooth or need a tasty treat for a special occasion, The CPA Baker is the go-to artisan in Cleveland. To place orders or inquire about their delightful creations, simply send them a direct message.

UNIVERS DES DELICES (UDDelices) is a local home food artisan dedicated to bringing delicious handmade cakes, cupcakes, pound cakes, croissants, sweet and savory crepes, caramel flan, and more to the community. With a passion for pastry, UDDelices creates delectable treats that are perfect for various occasions, such as parties, anniversaries, weddings, and birthdays. Their offerings range from classic vanilla cakes to specialty creations like Mickey Mouse cakes and Chantilly berry cakes. The quality and love put into each creation are evident in the delightful flavors and eye-catching designs. Whether you're a food blogger, a pastry enthusiast, or simply someone with a sweet tooth, UDDelices is sure to satisfy your cravings and leave you craving for more. 

Recent Posts:
1. Snowball fry perfectly with love 💕, good for parties, anniversaries, weddings, and more. UDDelices offers Snowball, a delightful pastry that is sure to impress and please at any celebration. 
2. Making vanilla cake 🍰. UDDelices showcases their expertise in crafting delicious vanilla cakes. If you're a fan of classic flavors, this treat is not to be missed. 

Stay up to date with UDDelices' creations and explore the world of delectable French pastries, baked goods, and more by following their social media accounts and the hashtags #frenchpastry, #boulangerie, #ohio, #bakerylife, #pastrygram, #patisserie, #bakery, #yummy, #foodblogger, #chocolate, #baker, #croissant, #foodie, #pastrylove, #clevelandohio, #clevelandbakery, #birthday, #birthdaycake, #cakedecorating, #handmade, #pastryhandmade, #pastrychef, and #clevelandpastrychef. Get ready to indulge in a world of exquisite flavors, beautiful designs, and handmade perfection with UDDelices.

Maria, the talented home food artisan behind Nectar Bake Shop, is known for her bespoke bakes that are sure to delight you and your loved ones. Since establishing her business in 2021, Maria has gained a loyal following in Cleveland, Ohio, where she resides with her family on the picturesque shores of Lake Erie. Her passion for cooking and baking shines through in every recipe she develops, and she takes joy in designing beautiful cakes and cookie plates that guarantee maximum enjoyment. Beyond her culinary pursuits, Maria is also a certified master urban farmer, showcasing her commitment to incorporating homegrown ingredients into her delectable creations. With the books closed for 2023, Maria is dedicated to providing her customers with an extraordinary experience, making every bite a true delight.

In addition to her delectable creations, Maria recently shared some personal news with her followers. She announced her involvement with an incredible healthcare consulting team, where she will work on projects nationwide to improve care for people. This exciting opportunity means a lighter baking calendar for Maria through the fall and holiday seasons of 2023, allowing her to explore new avenues for her bake shop in 2024. Despite this, loyal customers can still expect delicious treats from Nectar Bake Shop, whether it's through virtual bake sales, ordering windows, or a front porch bakery cart. Maria's dedication to her craft and her customers is evident, and her love for creating beautiful, flavorful, and thoughtfully crafted bakes continues to shine through in every creation.

Shaun Lymas is a talented local home food artisan who finds solace in stress baking. With a passion for creating delicious treats, Shaun showcases their skills through delectable posts on social media. From mouthwatering apple cinnamon pecan cinnamon rolls to indulgent strawberry crunch cupcakes, their creations are a testament to their expertise in the kitchen. Known for their soft and pillowy buttercream and tempting chocolate cupcakes, Shaun's artisanal bakery offers a delightful experience for all taste buds. 

In addition to their culinary expertise, Shaun also uses their platform to raise awareness about important issues within the community. Recently, they expressed frustration about certain Cleveland bus shelters lacking amenities for passengers. Alongside their dedication to baking, Shaun shines a light on missing children, advocating for their safe return and urging others to report suspicious activities. With a combination of scrumptious treats and a commitment to local causes, Shaun Lymas is a talented home food artisan who brings both sweetness and social awareness to their community.

Kevkat is a local home food artisan based in Cleveland, OH. Known for their passion for baking, Kevkat lives a sweet life and takes pride in creating delicious treats. Their recent posts showcase their talent for crafting mouthwatering confections, such as Praline Mini Cakes topped with a luscious brown sugar glaze, Flavorful cookies including matcha-infused chocolate chip cookies, and a fruit-filled vanilla chiffon cake perfect for graduations and parties. Kevkat's creativity is also evident in their mini donuts, which they customize with various glazes and toppings like chocolate chips, graham crackers, and freeze-dried strawberries. Whether it's for brunch, a special occasion, or simply a sweet craving, Kevkat's creations are sure to satisfy.

From the best specialty food artisans to your home in no time!

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