Organic Buying Club of So. Fla.

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

Alfalfa Sprout The Queen of sprouts, is ubiquitous at every salad bar. Just two tablespoons of seed yields one quart. This tiny sprout is high in minerals, protein, and vitamins A, B-complex, C, D, and E. At harvest, their length should be one to two inches.

Aloe Vera It is a stem less or very short-stemmed succulent plant, spreading by offsets and root sprouts. The leaves are lanceolate, thick and fleshy, green to grey green in color, with a serrated margin. Aloe has antibiotic, antiviral, astringent, and anti-parasitic properties. It inhibits pain, enhances immune system function, stimulates growth, and acts as a coagulating agent. Aloe is a balancing beverage for summer heat and is a yin tonic. It treats premenstrual pain and menopausal heat and is good for women who have had hysterectomies. For external use, aloe contains a wound hormone that accelerates the rate of healing. The enzymatic activity reduces of eliminates scars.

Almond A cousin of peaches, plums, and apricots is the oldest cultivated nut. The almond is one of the most nutritious of nuts, containing large amounts of protein, vitamin B, calcium, potassium, magnesium, iron, and phosphorus. Almonds are generally regarded as superior to other nuts in terms of their medicinal action. They restore, tone and nurture, supporting the digestive tract and the nervous system.

Apples (Gala, Granny Smith, Red Delicious, Fuji, Pink Ladies, Golden Delicious and Braeburn) They all contain malic and tartaric acids, which inhibit fermentation in the stomach. They are cooling, moistening action, reduce fever and eases dry hot lungs. Apples are an excellent low-calorie source of pectin, fiber, and nutrients.

Apricot The apricot’s malic and citric acid content give a lemony bite to this otherwise sweet, buttery fruit. An apricot’s vibrant gold color marks it as a superior source of vitamin A and carotene. Dried apricots are a good source of iron, cobalt, and copper.

Artichoke This green vegetable of Arabian-Mediterranean origin is a close relative of the cardoon and a member of the sunflower family. Artichokes are easy to digest, increase overall energy, and have a neutralizing effect on certain toxic substances. This iodine-rich thistle is low in calories and high in fiber, vitamins C, folic acid, magnesium, chromium, manganese, potassium, iron and calcium. The Purple Artichoke has an even higher nutritional value than the standard green artichoke.

Arrugula This leafy green vegetable grows as a rosette of deeply lobed leaves. It has a sharp, bitter, peppery taste. Its bitter and pungent properties make it a great digestive tonic. It’s a good substitute for basil in pesto or minced and strewn as a garnish.

Asparagus It is unusual in that there are distinct male and female plants. The male spears are skinny and the females plump. Asparagus is low in calories, contains no fat or cholesterol, and is very low in sodium. It is a good source of folic acid, fiber and rutin. The amino acid asparagine gets its name from asparagus, the plant being rich in this compound. It also contains good amounts of vitamin A, B-complex, C, and E, as well as potassium and zinc.

Avocado is technically a fruit, yet chemically more like a nut. The avocado is commonly used as a creamy, sensory vegetable. 88% of an avocado’s calorie comes from fat, primarily mono-saturated fat. Avocados are a good source of protein, potassium, and vitamin E.

Bananas They are growing in almost every tropical country, the fruit of a giant herb. Ripe Bananas are sweet tasting, highly nutritive, and easily digested. They have high sugar content and are richer in minerals than any other soft fruit except for strawberries. They have a high caloric value, but are low in carbohydrates and protein. Red bananas are smaller in size than a common banana and the peel is a deep red or purple. It has a creamy white to pink flesh, with a slight raspberry-banana flavor. Its overall taste is similar to the common yellow banana.

Barley A tan-colored grain, larger and plumper than all other grains, except corn. As cereal grains go, barley is a winner when it comes to good nutrition. This centuries-old-grain is packed with fiber, contains important vitamins and minerals, such as niacin, thiamine, selenium, iron, magnesium, zinc, phosphorus and copper, and contains very little fat.

Basil Italians use this herb so copiously you’d think it’s a vegetable. Basil’s taste is reminiscent to its cousin mint, having under tones of licorice, cinnamon, clove, lemon, and thyme. Mosquitoes don’t like all these flavors making basil an effective repellent.

Bay Leaves A widely used throughout the world. It is best known as a spice used in soups, sauces, stews, daubes and bouillons as well as a seasoning for fish, meat and poultry. Bay leaf is often used as a pickling spice. Bay Leaves are very pungent, so be stingy with them. Remove leaves before serving.

Beans Green beans are the unripe fruits of any kind of bean, including the yard long bean, the hyacinth bean, the pea, the winged bean, the carper bean, and especially the common bean, whose pods are also usually called string beans, but can also go by snap beans. Varieties have been bred especially for the fleshiness, flavor, or sweetness of their pods.
Beans build body mass, but unlike meat, beans don’t contain cholesterol and saturated fat. A bean’s color indicates the organ it most benefits, and so while beans as a category strengthen the kidneys, green-colored beans, like mung beans and split peas, also benefit the liver. Red beans, including aduki and kidney beans, influence the heart. Yellow beans, like chickpeas and soybeans, support the spleen-pancreas. Navy beans, lima, and other white beans energize the lungs and colon. Black beans are doubly supportive to the kidneys.

Beet Wild beets still grow along the Mediterranean coast where they seem happiest. Beets are a member of the ubiquitous goosefoot family. As their color indicates, beets are a blood tonic and so are good for anemia, the heart, and circulation. Beet greens are high in oxalic acid (and so are not to be eaten excessively), but when young and tender, they make an excellent salad green.

Blackberry The blackberry, plump and sweet, is closely related to the raspberry but is larger and juicier, with a grainier texture and a more assertive flavor. Blackberries are rich in vitamin C and pectin and due to their dark color are high in antioxidants.

Blueberry Wild bears will eat nothing but blueberries when they are in season, sometimes traveling 10 – 15 miles per day on an empty stomach just to sniff out a blueberry patch. Blueberries are an excellent source of vitamin C and manganese as well as a good source of vitamin A.

Bok Choy Mentioning Bok Choy and most think of the plant with dark green leaves; however there is Shanghai or Baby Bok Choy, a miniaturized version. The smaller varieties are valued for their tenderness and reduced preparation time, since recipes often call for them to be cooked whole. Bok Choy is known as an excellent source of vitamins A and C as well as the numerous phyto-nutrients common to the cabbage family.

Broccoli Cooling in nature, broccoli treats the eyes and helps to reduce reduce eye inflammation. Broccoli contains twice the vitamin C of an orange and almost as much calcium as whole milk. It also contains selenium, is a modest source of vitamin A and vitamin E, and is high in antioxidants. Avoid raw broccoli is hard to digest is and If it is not garden fresh and very young, it can have an unpleasant sulfury taste.

Cabbage, Nappa, Savoy, Red Cabbage, Brussels sprouts, Cauliflower, Kohlrabi, collards and Kale are all varieties of one remarkable plant species. Anatomically, the cabbage is a large, main terminal bud. Brussels sprouts are small, numerous, lateral buds along the main stem of the plant. Sturdy, abundant and inexpensive, cabbage is a longstanding dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. Cabbage purifies the blood, acting as a vermifuge, and was used by the Romans as a hangover cure. Cabbage is an excellent source of numerous anti-carcinogenic phyto-nutrients. The outer, greener leaves contain more chlorophyll, vitamin E, and calcium than the inner, pale leaves. Cabbage also is higher in vitamin C than oranges and is a superior source of vitamin U, an ulcer remedy. Cabbage is also a good source for many minerals. Phenol compounds give red cabbage its characteristic color as well as additional antioxidant properties.

Carrot The carrot is derived from a wild carrot with a white root called Queen Anne’s lace. Old carrot varieties come in many colors, including yellow, dark red, white, and purple. Carrots improve night vision, skin health, and are anti-carcinogenic. They also contain vitamin A and B, phosphorus, iodine, calcium, and the phenol coumarin, which helps prevent blood clotting and has anti-cancer properties.

Cashew Nut The cashew nut is actually the seed of the cashew fruit, a fleshy pear-shaped “apple”. The seed grows in a curious manner and hangs kidney-shaped, from the outside end of the fruit. High in unsaturated fats and protein, the cashew nut supplies good amounts of magnesium, phosphorus, potassium, sodium, and iron. Because of its softness, it can easily be blended to a smooth paste and used in creamy soups, milk, sauces and nut butter.

Cauliflower The cauliflower is a compact, edible head of whitish undeveloped flower bud. The name means cabbage flower, and indeed the cauliflower is yet another member of the cabbage family. Sweet in flavor and warming in action, cauliflower is similar to broccoli. Cauliflower is considered a good brain food. Like other cabbage family members, it develops a sulfurous aroma if overcooked.

Celery It consists of a bunch of petioles, or leaf stalks, rather than a main stem. A member of the carrot family, it has a very distinctive flavor and is especially valued for its crisp texture. This vegetable has one of the highest sodium contents of all and treats diseases involving chemical imbalances. It is said to help bring energy up and is good if one is felling stuck or heavy.

Chard Also called Swiss chard may be red or white or green, and its large leaves may be crinkly or flat. Red chard is the showiest leafy green in the market. It is high in sodium and an excellent source of chlorophyll. Chard is truly one of the vegetable valedictorians with its exceptionally impressive list of health promoting nutrients. It may be steamed, sautéed, braised, or even eaten raw in a salad and its can be added to soups, stews and casseroles.

Cherry Like their plum relatives, cherries, are a stone or drupe, fruit. As a kitchen medicine, it supports balanced pH levels, is very high in antioxidants, contains phosphorus, potassium, calcium, Vitamin A, and is an excellent source of iron.

Chives The German word for chive is “schnittlauch”, or cuttable leek. The mildest and most refined type of onion, are known as an antibiotic in a mild way. They have the reputation of stimulating the appetite and strengthening the stomach. They are very delicious in salads, soups, omelettes and other egg dishes.

Chlorella This freshwater algae has a higher chlorophyll content than any other plant, including alfalfa, which cleans and detoxifies cells in the body. A clean and healthy cell can better utilize other nutrients. Chlorella is useful in a wide variety of maladies and conditions. It helps to pull toxic mercury out of the organs.  It is much more difficult to harvest and process than other algae, which drives up the price. Chlorella is available in powder or tablets.

Cilantro This member of the carrot family is also referred to as Chinese parsley and Coriander. It is actually the leaves of the Coriander plant. Cilantro has a very pungent odor and is widely used in Mexican, Caribbean and Asian cooking. Both leaves and seeds are diaphoretic and therefore treats fever. They also treat nausea; soothe inflammation, rheumatic pain, headaches, coughs, and mental stress.

Clementine A cross between a mandarin and bitter orange and usually seed free. The Clementine is an excellent eating Orange type. Its small size and lack of seeds make it particularly popular.

Coconut All parts of the coconut plant can be used. The fronds can be used for roofing and the nut’s hairy outer fiber for clothing.  The nutmeat is very high in nutrients, including the milk, the cream and especially the oil. Studies done on native diets high in coconut consumption show that these populations are generally in good health, and don’t suffer as much from many of the modern diseases of western nations.

Coconut Oil A stable vegetable oil, with a light and creamy flavor is good for cooking and baking at high temperatures. It contains no trans fats.  Coconut Oil benefits the health and beauty in many ways. It is easy to digest, can boost metabolism and is able to promote weight loss. Unrefined Coconut Oil is lower in calories than most fats and oils and does not raise the cholesterol levels like many other fats. High in Lauric acid, coconut oil is a proven antiviral and antibacterial agent.  It helps to lower weight and keep the thyroid gland healthy.  Coconut oil promotes beautiful skin and hair by protecting against the free radical damage that causes aging. It also heals wounds and reduces acne and is therefore a wonderful, natural alternative to expensive skin care products.

Collards A mild-tasting kale variety in the cabbage family.  It has blue-green, large, and smooth, non-heading broad paddle like leaves. Collard greens, known as a favorite soul food of the American South contain nearly the same amount of calcium that milk does.

Corn Sweet in flavor, the corn is nutritionally low in fat and calories, provides a good amount of dietary fiber and protein. It strengthens overall energy, blood, and sexual weakness. White corn is deficient in vitamin A, while yellow corn is plentiful. Both offer moderate amounts of Folic Acid and vitamin C, with magnesium and potassium in abundant quantities.

Cranberry A relative of the blueberry is small, dry, and intensely sour. While cranberries are mainly associated with Thanksgiving relish, they are also delicious in cakes, muffins, jams, and Juices. As a kitchen medicine, they are primarily used for urinary tract infections. Research indicates that Cranberries are also an excellent source of antioxidants.

Cucumber Technically, a fruit, containing seeds to reproduce, is typically grouped as veggies due to its use. A cucumber contains over 90% water, which is more than any other food except for its relative, the watermelon and is known for its cooling effect. Although less nutritious than most fruits and vegetables, the fresh cucumber is still a good source of vitamin A, vitamin C, potassium, manganese, dietary fiber and magnesium.

Daikon It is a large, mild flavored, white Japanese radish, shaped like a carrot with a crispy texture. It is effective against many bacterial and fungal infections and relieves alcohol intoxication and helps to purify the blood.  Wash and grate it to use raw or cut it into desired shape and cook it as you would a carrot. Because Daikon aids digestion, in Japanese cuisine it always appears along with heavy or fatty food.

Dill A rather special herb for seasoning, due to its aromatic and pungent flavor. It is excellent for digestion purposes, calms the spirit, and relieves hiccups and internal gas. Cucumber and dill are a natural twosome and delicious as a salad.

Eggplant The first eggplants were the size and shape of eggs, providing our name for it. An eggplant’s fleshy and meaty texture makes it a favorite in numerous vegetarian dishes. They are mostly water and therefore very low in calories; but be aware, because of its fungous structure the eggplant soaks up oil like a sponge. Its nutritional value makes it ideal for maintaining overall health and weight loss.

Eggs In spite of their relatively high cholesterol content, chicken eggs offer several healthy benefits. They are an excellent source or protein, vitamins, and minerals. The protein found in eggs is higher than in meat and fish. Eggs are rich in choline, which is helpful in fetal brain development, so it may be beneficial for woman during pregnancy. It is vital to consume organic eggs to avoid antibiotics, chemicals, and additives.

Fennel Crunchy and slightly sweet, the fennel adds a refreshing contribution to the ever popular Mediterranean cuisine. There are two distinct varieties of fennel; wild fennel, used as a spice, and sweet or Florence fennel, used as a vegetable. Like many of its fellow spices, fennel contains its own unique combination of phyto-nutrients that gives it a strong antioxidant activity. In addition to its unusual phyto-nutrients, fennel bulb is an excellent source of vitamin C.

Figs They are extremely rich in minerals, have a notable amount or protein, and abundant magnesium, phosphorus, and potassium. Of the common fruits, figs have the highest sugar content. Dried figs have more dietary fiber than prunes and are higher in calcium than cow’s milk.

Garlic The Garlic is a universal seasoning agent and home remedy. Garlic’s secret weapon consists of numerous sulfur-containing substances that fight bacteria, viruses, and fungi. Garlic is a powerful detoxifier with the ability to neutralize toxins from the digestive tract, the large intestine, and the blood. Throughout the centuries in folklore, garlic was believed to ward off the dark forces of demons, evil spirits, and vampires. In the kitchen, garlic has probably been featured in every known savory dish. When sautéing take care not to brown the garlic, it will become bitter.

Ginger It has many benefits. It has been considered as a great healer throughout the centuries. It can help relieve migraines, arthritis, and inhibits blood clots. The tea, made from fresh diced root of ginger is a good tonic for digestion, nerves and nausea, and relieves symptoms of cold and flu. Ginger gives a clean, fresh taste to foods.

Grapes They are berries, which grow on a woody vine. Wine making, the largest fruit industry of the world is based on the grape, which has more than 8000 cultivars. Grapes contains A, B-complex, and C. They have potassium and other trace minerals, and are high in natural sugars. Since grapes are one of the most chemically treated fruits, consuming organic grapes, raisins and wine is strongly recommended.

Grapefruit The largest of the citrus family. Grapefruit is cooling and cleansing, providing a great amount of vitamin C and minerals.

Guava A relative of cinnamon and its fruit is grainy and pear like in texture. The guava is known for its astringent and laxative properties.  It tonifies the lymphatic and skeletal systems. It is an excellent source or vitamin C as well as potassium.

Hazelnut A small, crisp nut with a smooth brown shell. It is rich in protein, unsaturated oil, and calcium. Cooked, together with black pepper it helps to cure a cold.

Honey It is created when bees mix plant nectar, a sweet substance secreted by flowers, with their own bee enzymes. Honey contains small amounts of a wide array of vitamins, minerals, amino acids and antioxidants. The vitamins found in honey may include niacin, riboflavin and pantothenic acid; minerals present include calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Just as the color and flavor of honey varies by floral source, so does the vitamin, mineral, antioxidant and amino acid content. Honey supplies 2 stages of energy. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost. The fructose is absorbed more slowly providing sustained energy. Honey has the ability to attract and absorb moisture, which makes it remarkably soothing for minor burns, helps prevent scarring and speeds healing of open wounds.

Kale A grandmother of the whole cabbage family. The leaves are crisp and tightly curled. Kale has one of the highest levels of antioxidants of any vegetable. As a member of the cabbage family, it’s loaded with anti-cancer phyto-chemicals. As if that wasn’t enough, there’s plenty of chlorophyll, calcium, b-vitamins, and fiber. Use kale instead of lettuce in your salads, and feel the power!
Kiwi Also known as Chinese gooseberry is a nutritional powerhouse; they are one of the most nutrient dense fruits. Rich in antioxidants which are known to reduce the risk of cardiovascular diseases, cancer, and helps slow the aging process, to name just a few. Kiwis have nearly twice the vitamin C of oranges, are significant highly in magnesium, and are higher in potassium than bananas.

Kohlrabi Kohl, which is the German word for cabbage, indicates which family this vegetable belongs to. The Kohlrabi has a radish like bite, a crisp texture, and is sweet in taste. It is an excellent source of vitamin C and potassium, Kohlrabi is high in fiber and low in calories.

Leek The sweet cousin of the onion, are a good source of potassium, folic acid, beta-carotene (in the green stems) and vitamin C. Although less beneficial than onions, leeks may help to reduce cholesterol levels and may offer some protection against cancer.  Leeks energetically support movement.

Lemon Known as a world-class seasoning ingredient and a remarkable medicinal agent. Its cooling effect is good for fevers. Among other things it treats colds, flu, coughs, and parasite infestation. It relieves sore throats and hiccups, and assists with weight loss. Lemons are low in sugar and an outstanding source of vitamin C, B1, and potassium.

Lentil Considered being the most nutritious and rich of the entire legume family. Lentils are a top source of protein and are high in phosphorous, zinc, iron, calcium, potassium, vitamins A and B complex. Lentils are great as a soup, salad or side dish.

Lettuce A leafy green is very low in calories and is cooling in its thermal nature. Lettuce contains the highest amount of silicon of the common vegetables, and so it specifically supports pancreatic function. As a general rule the darker green the leaves, the more nutritious the salad green. Romaine or watercress has seven to eight times as much beta-carotene, and two to four times the calcium and potassium as iceberg lettuce.

Limes They are an excellent source of vitamin C and are a great substitute for lemons. Limes can be used for delicious drinks, seafood dishes, meats and deserts. Limes are just like lemons in medicinal action.

Mango Sensuously juicy and lush the mango is an exceptional fruit, not only for its high-ranking nutrients, but also for its intense, zesty and delightful flavor.  Mango, high in beta-carotene has a protective affect against the harmful rays of the sun. Mangos contain vitamin A, B-complex (anti-stress), C & E, as well as the minerals selenium, and zinc. Mangos are in high potassium and magnesium making them the perfect fruit to replenish energy after heavy physical exercise.

Marjoram A well known flavoring herb. Medically, marjoram is valued for its ability to relieve menstrual cramps, calm stressed nerves and muscles. Wild Marjoram contains thymol, which is a powerful antiseptic both internally and externally and stimulates the appetite.

Mate It has a pleasing, light flavor and is very famous in South America and is drunk at all hours. It contains a mild natural form of caffeine, which reduces the feelings of fatigue and hunger while affecting the body differently than regular caffeine.   It calms the nerves and increases the body’s energy level.  Mate tea is rich in vitamins, minerals, and antioxidants

Melons They are members of the gourd family, relatives of cucumber and squash. They are known for their excellent beta carotene content, which put them high on the list of anti-carcinogenic foods. Melons are also an excellent potassium source and have an anticoagulant ingredient, adenosine, which offers support for those with heart disease. The Cantaloupe has a tan rind with netlike ridges and a sweet fragrant orange flesh. The flesh is high in potassium and vitamin C.  The deeper the orange color, the richer the Vitamin A content. The slightly oval Honeydew is distinguished by a smooth, creamy-yellow rind and pastel green flesh that are extraordinarily juicy and sweet. They are a great source of vitamin C. The Watermelon technically is a vegetable, more closely related to the cucumber than the cantaloupe. A watermelon has less sugar than an apple, though it tastes much sweeter. With over 90% water contain, the watermelon is a popular diet food and an excellent cooling food. Watermelon is a good source of vitamins A and C and potassium.

Millet Probably, the millet is one of the most ancient of the grains. It is a particularly nutritious grain, containing a good amount of iron, magnesium, potassium and protein. Millet can be eaten as a cereal, side dish or can be used in combination with other grains in breads, soups, and stuffing. It is gluten free and due to its high alkaline ash contents the easiest grain to digest.

Mushrooms Are used extensively in cooking in many cuisines. Though commonly thought to contain little nutritional value, many varieties of mushrooms are high in fiber and protein, and provide Vitamins such as B1, B2, B3, B7 and B12 and vitamin C, as well as the Minerals, iron, selenium, potassium and phosphorus. The Button Mushroom is one of the most widely cultivated mushroom is the world and is milder in taste than the other varieties. The Portobello Mushroom, a fungus, is distinguished by its large size, thick cap and stem, and its distinctive musky smell. It can be cooked in a range of different ways, including grilling and frying. The Cremini mushroom also, known as the baby portabella, differs from the common White Mushroom in both its color – from light tan to rich brown – and flavor. The cremini has a deeper, denser, earthier flavor. The second most widely produced edible mushroom, the Shitake has a rich earthy flavor and meaty texture when cooked. It is similar to a common white mushroom, only its brown cap is peaked at the center like an umbrella. Shitakes strengthen, detoxify and restore.

Nectarine A kind of smooth skinned peach only sweeter, richer, with a more distinctive flavor, stronger smell and brighter color. The flesh is firmer and often smaller in size. Nectarines are enjoyed raw, cooked, or dried.

Olive The olive tree has been the purveyor of health and wealth since times of great antiquity. Green or ripe, Olives are a delightful little fruit. The juice of the olive, also know as Olive Oil, the most remarkable oil after coconut   It is one of the healthiest oils, providing an excellent source of vitamin E.  Olive oil should consumed raw and never heated At high temperatures it breaks down into trans fats, having a negative effect on the cardiovascular system.

Onion The onion is valued for its medicinal properties, including improving kidney function and lowering cholesterol. Onions also assist in removing parasites and heavy metal from your system. Onions are about 90% water and therefore low in calories. They are high in vitamins A, B-complex, and C. Add onions can be added to any dish cooked or raw.

Oranges They supply 80 fat-free calories packed with energy, vitamin C, beta-carotene and bio flavonoids. Oranges also contain potassium, calcium and are a good source of pectin. Blood Oranges, sweet and tart in flavor, deep almost bluish red flesh, are even higher in beta carotene than regular oranges. Choose eating an orange over drinking orange juice. Orange juice does not contain fiber and is higher in calories than fresh oranges.

Oregano Aromatic, warm and slightly bitter, is an essential herb in Italian cooking, especially tomato based recipes. Unlike other herbs, dried oregano leaves are often more flavorful than the fresh.

Papaya Unlike most other common fruits, papaya is warming. The enzyme papain, which aids digestion, is found in high levels in unripe papayas and is especially concentrated in the seeds.   Papayas are an excellent source of vitamins A, C, and E, and are rich in calcium, iron, potassium, and phosphorus. The seed of this delicious fruit, grounded in a blender, together with oil and vinegar makes a tasty and nutritious salad dressing. Green unripe Papayas also can be used as a squash like vegetable.
Parsley An herb is used in vegetable dishes, salads, soups and as garnish.   It has three times more vitamin C and oranges and twice as much iron than spinach. It’s also a great source in copper and manganese.

Peaches Known as a stone fruit, is both sweet and sour in flavor, and is low in acid and calories. Peaches help replenish body fluids in the case of dry coughs. They are high in vitamins A and C, and unlike most fruits contain calcium. The darker the skin the higher the nutrient benefit.

Pear They contain potassium, boron and fiber, particularly pectin. The pectin reduces serum cholesterol and cleanses the body of environmental and radioactive toxins. They also energize stomach and lungs, and clear heat.

Peas There are many varieties of peas such as green peas, English peas, snow peas, yellow peas, chickpeas, etc. All are rich in proteins, sodium, potassium, magnesium, phosphorus, iron, and a great source of vitamin B.

Peppers They fall into two categories, hot peppers and sweet peppers. Hot peppers are used as a spice (chopped or ground) for cooking, and sweet peppers are used as a vegetable and in salads. Banana Peppers are long and tapered, usually bright yellow but can also be green or orange-red in color. Bell Peppers are round in shape green, yellow, orange or red in color and have a thicker flesh. Red bell peppers, are the fully mature vegetable of the green bell pepper, and are the sweetest in taste. The yellow one is sweet but less flavorful. Crisp, with its refreshing taste, sweet peppers are enjoyed raw and for cooking.

Pineapple Next to the banana is the second most popular tropical fruit. The pineapple fruit has many vitamins, minerals, and enzymes that are good for the digestive system and helps maintaining ideal weight and balanced nutrition. The pineapple is high in fiber and is a great source of vitamin C.  They contain micro-nutrients that are known to protect against cancer.

Plantains They are a popular Latin American vegetable. They are very hard and starchy, have a mildly banana flavor and are not very sweet. They are generally cooked like potatoes. Plantains can be fried, boiled, mashed, stuffed and grilled. They provide a good source of fiber, potassium, sodium, and vitamin A.

Plum This delicious, juicy, sweet and sour fruit provides a good source of potassium, Vitamins A, and C, and a fair amount of silicon. They are especially delicious in pies and tarts.  Plums should be eaten in moderation. Due to their high content of oxalic acid, they can deplete calcium from the body.

Pomegranate means many grained apple. This very juicy fruit promotes the production of red blood cells, and strengthens the bladder. Pomegranates are a superior source of potassium and citric acid. The fruit is primarily eaten raw, but also is used in Spanish, Italian, Middle Eastern, and Latin American cuisine.

Potato The potato is the swollen tip of an underground stem, and is one of the world’s most important foods. You can find almost every potato variation, from mashed potatoes, potato salad, baked and fried like French fries. Potatoes are a complex carbohydrate food, and provide a good source of vitamin C, B1 and potassium. The skin is nutritious as it has a good amount of fiber. Steam, bake, or fry vs. boiling; does not reduce the potassium content. Sweet potatoes are higher in sugar than regular. They are an excellent source of carotene, antioxidants, Vitamins A and C, and calcium.

Prunes They are the dried fruit of the plum. Prunes are nutritious and very good for the digestion. They are a superior source of fiber, even more than dry beans. Prunes are high in vitamin A and B-complex, C, potassium, protein and iron.

Radish They have a pungent, peppery taste and a firm, crispy texture. This delicious vegetable contains Vitamin C, potassium and other trace minerals.

Raisin They are valued as a high-energy food, rich in potassium, phosphorus, magnesium and iron raisins are great for baking, stuffing, and just simply snaking. They are a great source of vitamin A and B-complex.

Raspberry Sweet and tart, is so fragile that it melts in your mouth…or hands. Raspberries contain ample pectin to thicken homemade jam. They provide a great source of vitamin A, C, B-complex and minerals. The delicious raspberry can be used in many ways; fresh, for baking, as an elegant garnish or as tasty raspberry vinegar.

Rosemary A herb that is actually a member of the Evergreen family is very popular in Mediterranean cooking. As a kitchen remedy, rosemary stimulates the nervous system, supports mental function and memory.

Sage It has probably one of the oldest reputations for health among herbs. Sage has a pungent flavor that must be handled carefully in the kitchen. Medically, it is known as a treatment against flu, colds, and fevers. Sage also increases estrogen and helps treat menopausal sweats.

Sapodilla It is a uniquely flavored fruit; the soft brown flesh of the sapodilla tastes a bit like a sweet mix of brown sugar and root beer. The sapodilla tree is also the source of chicle, a chewing gum component. Ounce for ounce, sapodilla is an outstanding source of soluble fiber. Most people prefer the fruit fresh and fully ripened. It is simply delicious on it own.

Scallion The mildest of the onion family, is the immature stem and bulb of an onion. The scallion is valued for both, flavor and appearance and makes a heavy dish more digestible. It is great in soups, salad, and stir fries.

Shallot The shallot, unlike chives and garlic, which are species related to the onion, is separate variety of the onion species itself. It forms clusters of small bulbs, and has a milder, subtler flavor than the other varieties.

Spinach The spinach is a fast growing member of the goosefoot family. Popeye knew what he was talking about. Known as a power food, spinach is packed to brim with essential nutrients such as antioxidant beta-carotene, carotenoids lutein and folic acid. Spinach has proven strong anti cancer benefits and protection against age-related eye diseases. Also spinach is packed with niacin and zinc, dietary fiber, protein, vitamins A, C, E and K, as well as riboflavin, vitamin B, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.

Squash One of the most favorite vegetable in many households. Within squash there are many variations in size, shape, color, and usage.

Acorn is named for it distinct shape and is found in green, gold, and white. The flesh is pale yellow, a little dryer than butternut, and stringy.

Butternut Squash is bottle-shaped and light orange in color, with a hard, thick skin. Its flesh is finely textured and bright orange in color. Butternut is great for purées or cooked in soups or stews.

Calabasa is splashed with green and gold markings on its hard skin, has colorful deep orange flesh and offers sweet taste. This versatile squash is great in soups, mashed, baked or sautéed.

Delicata The oblong delicata has a hard, pale yellow skin, which upon cooking becomes soft and edible. This squash member – as its name indicates – has a more delicate flavor. Its delicious yellow flesh is similar to sweet potato and butternut squash and can be baked or steamed and my favorite – smashed like mashed potatoes.

Spaghetti squash has pale flesh and less taste than other varieties. The memorable property though, the flesh, when cooked and scooped out of the skin, appears like spaghetti strings. Preparing the strings together with a delicious Italian pasta sauce or in a casserole makes it a tasty low carb dish.

Sunburst is a very young and small shaped, summer squash. This vegetable can be steamed, sautéed, boiled, or just used as a delicately mild flavored appetizer with dip. It is also great to be added in salads, soups, and stews.

Yellow Squash, a bright yellow colored squash, has substantial amounts of vitamin C, especially when eaten raw. To get an extra boost of its valuable antioxidant carotenoids, consume both flesh and the tender skin.

Zucchini is the Italian name for the best known summer squash, which is also available in Yellow.This versatile, delicious vegetable is great for stuffing, baking, frying and in soups.

!!! All Squashes provide vitamins A and C, some of the B vitamins, calcium, riboflavin, iron, potassium, niacin, and are a good source of fiber. Deep colored squashes have the most beta carotene.

Strawberry It is the only fruit which carries the seeds on the surface. As a kitchen remedy, the strawberry removes tartar and strengthens the teeth. Medically, they are also known as an antiviral remedy. A great treatment for oily skin is to bath the face once every two weeks with the juice of fresh strawberries. Strawberries provide vitamins A and C, some B-complex, as well as silicon, some potassium, and fiber.

Tangerine The tangerine is a citrus fruit and is known for its high vitamin C content. The thin membrane that covers the segments contains a digestive aiding factor. Tangerines have the same nutritional value as oranges.

Tarragon Best known herb utilized especially as an infusion for vinegar, is also used to spice up salads, soups, sauces and meat dishes. Unlike most herbs, the tarragon loses most of its sophisticated flavor during drying. When fresh, use sparingly since its flavor easily overpowers other ingredients. French or “true” tarragon is of higher quality than the Russian tarragon.

Thyme The leaves of this herb contain valuable volatile oil, called thymol, which has strongly antiseptic and disinfectant qualities. Thyme is a very strong herb and should be used in small quantities. Its strong scent has made it useful for deodorants, perfumes and soaps.

Tofu Also known as soybean curd is the most popular soy product in America originated in China. Its mild, almost tasteless flavor can be eaten whole, mashed, cut into cubes, mixed with other ingredients and prepared in many other ways. There are two categories of tofu: Firm tofu is dense and solid. It can be fried, grilled, scrambled, baked or simply added to soups. Silken tofu, with its creamy, custard like texture, can be used in dressings, soups, sauces, smoothies, and blended into desserts. Tofu is rich in high-quality protein and therefore a great compliment to a vegetarian diet.

Tomato Botanically speaking, tomatoes are a fruit, but technically they are a berry and commonly used as a vegetable. Tomatoes are very high in vitamin and nutrient value. They are a great blood cleanser, and excellent in diets. In the kitchen, tomatoes offer great variety, and are especially loved in Italian cuisine. Tomatoes are great in salads, for sauces and stews, stuffed or fresh as a juice. Vine-ripened tomatoes are excellent source of vitamins A and B-complex, as well as potassium and phosphorus.

Walnut The walnut is the most popular and widely used nut in the world. It is plump, meaty, and has a crisp texture and is deliciously sweet in taste. Due to its high omega-3 oil content it reduces inflammation and alleviates pain. This nutrient nut is a great source of complete protein, unsaturated fatty acids, B vitamins, and potassium, phosphorus, and trace minerals. Walnuts are also known for their beneficial effect on brain function and concentration.

Watercress It is a member of the cabbage family. It can be beneficial in reducing diets. It is one of the best foods for taking care of catarrhal conditions and for purifying the blood. Watercress is a pungent, stimulating herb that clears toxins, aids digestion, and is useful for gallbladder complaints and rheumatism. Watercress is great in salads, soups, omelets and sandwiches.