Fruits, Vegetables and Legumes

One medium apple contains about 80 calories and is a good source of fibre and Vitamin C. There is many varieties to satisfy ones taste. A good old saying hold true. An apple a day keeps the Doctor away.  

An apple’s fibre can also help with diarrhea and constipation.

Many wouldn't realize that they can grew their own Apricots in most of Ontario. Apricots like long cold winters without warm spells.  Just after a few days of warm weather, their dormant flower buds start to "awaken" and thus lose their resistance to subsequent cold spells. They are an excellent source of beta-carotene, Vitamin C and potassium.

Blueberries are native to North America.  The lowbush variety grows wild and in Ontario.  Blueberries are a source of Fibre, Vitamin C and Vitamin K, as well as manganese. 

You can purchase either wild blueberries or cultivated ones. Wild berries are smaller than cultivated ones and have a more intense, tangy flavor. They also contain more antioxidants than cultivated berries. 

Flavors range from sweet to sour, rich in Vitamin C and potassium. Today, cherry trees are grown literally throughout the world, although they are native to Asia.  There is an array of local Ontario location where you can pick your own fresh cherries.

Native to North America, cranberries were eaten raw by aboriginals before the Europeans arrived.  Cranberries are a source of Vitamin C and is mostly commonly used to prevent urinary track infections.  To get the highest levels of beneficial nutrients from cranberries, choosing fresh cranberries is best

 Grapes contain many important vitamins and minerals, including copper and vitamins B and K.  They’re also full of water, which is an huge advantage to help keep us hydrated.  

Muskmelons are commonly known for its summer benefits. It is refreshing, sweet, has high water content, relaxes your body and hydrates us. 

Fruits like watermelon, cucumber, squash and pumpkin are all the other members of the melon family. All these varieties have high water content and are also rich in fibre.

A close relative of the peach, nectarines are believed to have originated in China.  Originally white-fleshed, nectarines have interbred with peaches so that today the flesh is bright yellow-orange. They are a source of Vitamins A and C, and potassium.  

Peach trees have flourished in temperate parts of Canada almost from the time of the first European settlement.  They are also superb for eating fresh. 

 Don’t be fooled by a peach’s small size and delicate skin. Just one medium peach has up to 13% of the daily vitamin C you need . This nutrient helps your body heal wounds and keeps your immune system going strong.

 Pears deliver a hefty amount of fibre, which helps keep you full and keeps your heart and gut healthy. They are also a good source of Vitamin C, potassium and folacin. 

 Pair your pear with protein like cheese or nuts, for a well-rounded healthy snack. 

Plums are a good source of fibre antioxidants and vitamins C.  Plums are well-known for their ability to aid in treating constipation.  Plums are related to apricots, peaches, and nectarines.  Plums are naturally high in fruit sugars, which the body rapidly converts to energy, this process can be slowed if consumed alongside protein, which will help slow the release of sugars.

While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. Pumpkin seeds are beneficial for the heart, bones and much more. They are packed full of healthy fats, protein, zinc, iron, magnesium which make them very beneficial to your health. The large shot of vitamin A the fruit provides helps your body fight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections

Raspberries are packed with vitamin C. One cup provides over 50% of the minimum daily target for vitamin C.  Raspberries are also one of the lowest-sugar fruits,  this makes them a great option for anyone with a sweet tooth who wants to minimize their overall sugar intake. 

Rhubarb is a source of calcium, Vitamin C, and potassium.

Only the stalks of the rhubarb plant are to be eaten because the large, triangular leaves are poisonous.  A serving of rhubarb, about 2/3 cup, contributes to healthy bowel movements due to its high fiber content.

Strawberries are a delightful low-calorie sweet treat packed with vitamins and minerals such as vitamins C and K, folate, potasium, manganese and mangesium. Because of their high fibre content, strawberries help boost digestion and prevent constipation

The health benefits of squash are from its organic compounds, minerals and vitamins. It includes a large amount of vitamins A, C, E, B6, niacin, pantothenic acid, thiamin and folate. Squash is divided into two types; winter squash and summer squash. Spaghetti Squash, butternut and Acorn being the most popular winter varieties, whilst various types of zucchini is the most common summer squash. 

 A medium tomato provides about 5 grams of total carb, with 3 as sugar and 1.5 as fibre as well as providing 40% of the daily recommended minimum of vitamin C. Daily consumption of tomatoes can provide a great boost to health, along with improving the flavor of food. 

The refreshing, sweet taste of watermelon on a hot day is something everyone can enjoy. Just like Grapes, and muskmelon; watermelon as stated in its name is also high in water content.  This fruit is often consumed during the summer to protect from heatstroke and hydrate after sporting events.

Artichoke is one of the few that require cooking, the fruit can't be eaten in its raw form because its tough fibers and sharp leaf tips. They will wreak havoc on your digestive system. Due to its high fibre content and phytonutrients, artichoke nutrition has a strong tie to preventing serious conditions, such as heart disease and cancer, as well as having positive effects on liver and digestive health. Artichokes are also a rich source of dietary fiber, which is one of the most beneficial nutritional staples for improving the health and functionality of your digestive system. 

 Asparagus grows well in virtually all areas of the US and lower Canada. Since it's a perennial flowering plant species, the asparagus plant will grow back each year. Asparagus enjoys a sunny location with loose, well-drained soil. It’s not a finicky plant, is easy to maintain and provides each year once mature; usually after 3 years. Asparagus is low in calories and packed with essential vitamins, minerals and antioxidants. 

Yellow and Green beans are one of the most popular garden plants in the world.  Raw green beans contain lectins, which may trigger symptoms like nausea, diarrhea, vomiting, or bloating. It is recommended to cooked them prior to eating. These nutrient-packed beans are an excellent low-calorie dietary choice that is great for acquiring vitamins and minerals. They can be cooked in a variety of forms like roasted, sautéed, steamed and so on.

Beets are loaded with vitamins and minerals, beets are also high in other health-promoting compounds like antioxidants, carotenoids and nitrates. Beets are very versatile and can be consumed many different ways such as slicing and boiling or freshly squeezed for juice. The beet's leaves offer the same nutritional value as other dark leafy greens, such as chard and spinach. 

Bok choy is one of the most popular low-calorie leafy vegetables. Bok choy belongs to the cruciferous vegetable family, alongside others such as cabbage, brussels sprouts and broccoli. Bok choy is full of fibre, vitamins, minerals, and other nutrients that make it a beneficial addition to your diet.  

Broccoli is rich in dietary fiber and amino acids like tryptophan. Broccoli is a particularly rich source of vitamin C and vitamin K. Its fiber and water combo boosts feelings of fullness to support healthy weight management. And the fibre helps support blood sugar and insulin regulation.

Brussels sprouts are low in calories but high in fiber, vitamins and minerals. The sprouts' cousins include cauliflower, kale, broccoli, cabbage, collard greens, and bok choy.  The sprouts are grown on long stalks that can be harvested multiple times through out the year. They are small, green bulbs that look like miniature cabbages.

Low in calories and chock full of important vitamins and minerals. Cabbage provides fiber and other nutrients like potassium and vitamin K. Cabbage is also versatile and is used in a variety of tasty meals. It can be eaten raw and fresh in a summer coleslaw salad, sautéed with Asian vegetables or used as a wrap in a commonly know hot dish, called cabbage rolls. 

1 large carrot can provide more than 200% of the daily target for vitamin A. Some studies have linked low levels of vitamin A with a greater risk of night blindness. This is why we often hear that carrots are good for our eyes, it's true! Bonus, they are sweet, tasty and have great texture which makes them kid-friendly and extremely versatile. They can be served as a snack or with a meal.

Cauliflower is one of the most temperature-sensitive vegetables around, growing cauliflower will require  a fair bit of dedication, love, and TLC but is fully achievable.  One cup of raw cauliflower provides over 75% of the daily minimum target for vitamin C.   Cauliflower has been replacing a lot of traditional starchy food, like pizza crust, hot cereal and rice in a lot of homes because of its broad range of usability. 

Can we say Spa day! Nutritionists reveal that cucumber contains 95% water, making it an excellent source to stay hydrated. Putting them on your skin may help ease sunburn pain, swelling, and damaged skin. That's why people sometimes put a slice or two under their eyes, hoping to shrink bags and ease puffiness. Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity

One cup of cubed eggplant provides just 20 calories, but offers up some important nutrients.  Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. It's also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes. The high fibre content in eggplant is highly filling and inhibits the release of the hunger hormone ghrelin, which prompts one to eat.  

Lettuce is an annual plant first cultivated by Egyptians.  It is most often grown as a leaf vegetable, but sometimes for its stem and seeds.  Lettuce contains a high water content, as well as small amounts of energy, Protein, fat, carbohydrates, dietary fibre ,and sugars.  Some of the health benefits of lettuce leaves are that it helps to prevent cancer, protects neurons, relieves you from anxiety and stress and helps you to sleep.

Mushrooms bring a savory flavour to meals without adding much fat, calories or sodium. Mushroom nutrition is low in carbohydrates and calories but a great source of B vitamins, trace minerals, fibre and even protein. Even though the majority of mushrooms that sell in grocery stores are white mushrooms, don’t let their color deceive you. White button mushrooms are packed with as many antioxidants as more colorful fruits and vegetables. Click below to read more on specific mushroom on our mushroom page 

A staple in the kitchen that all chefs and chefs at heart cannot live without is onions. Onions add amazing flavor to foods, they also are excellent for boosting your health. One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals and fibre.  There are many varieties of onions to choose from, including yellow, red, white, purple, Spanish, and Vidalia onions.  Raw onion is known to lower the production of LDL (bad cholesterol) and keep your heart healthy 

Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. There are nutritional differences between colors of bell peppers for example, a red bell pepper contains over eight times the amount of vitamin A than a green bell pepper.  Fresh, raw bell peppers are mainly composed of water, the rest is carbs and small amounts of protein and fat. They are excellent for an added crisp to your salad or sautéed and served in a stir-fry.

The potato is a very popular transitional staple.  Potatoes aren’t usually thought of as nutritious, this is not surprising as approx. 1/3 of the crop is used to make french fries. However, this all-purpose vegetable has some surprising health and nutrition benefits when prepared with less grease. It’s also important to note the skin of the potatoes contains a great amount of the vitamins and minerals. Peeling potatoes can significantly reduce their nutritional content.

 Radish do well in cold weather which means you can plant them earlier in the season. They grow quite fast, usually about 30 days hence why they are available for harvest in early spring adding a nice fresh crisp to spring salads. Radishes are an good source of vitamin C, fiber and also contain smaller amounts of folate and vitamin B6 and the minerals potassium, manganese, and calcium

Rutabaga is known by many other names throughout the world, including yellow turnips or neeps. Rutabagas are root vegetables, the vegetables are used for human consumption, and the leaves that grow above the ground are used as winter feed for livestock and cattle. Rutabagas are an excellent source of potassium, calcium, magnesium, vitamins E and C. One serving of rutabagas possesses 53 percent of vitamin C.

 Spinach is a high fibre food that can add volume, color, and texture to your favorite recipes. Whether eaten cooked or raw, this leafy green vegetable offers a nutritious punch. The leaves of spinach contain a rich source of a variety of vitamins and minerals. This vegetable is the richest source of vitamin K, Iron, Vitamin A, and calcium.  There are 2 grams of Protein in three cups of fresh spinach. 

The antioxidants, fibre, protein, and carbohydrates in black beans make them nutritionally powerful. They have high concentrations of soluble fiber, which has been proven to help lower blood cholesterol levels. 

Chickpeas are what’s known as a complete protein because they contain all nine essential amino acids, which are building blocks that help our bodies function properly. Chickpeas are high in dietary fibre.

One cup of kidney beans contains 16 grams of protein, making it an excellent source of protein for vegetarians. Kidney beans contain all the essential amino acids that are needed for proper muscle-building

Lima beans are a great source of many important nutrients, including fiber and a variety of vitamins and minerals. Lima beans are an especially good source of iron. One cup of lima beans contains roughly one quarter of your daily recommended iron 

 Quick to prepare and a good value for money, lentils are a rich source of nutrition providing protein, fibre and numerous minerals. Lentils are a rich source of protein making them a great alternative to meat or fish 

Navy beans nutrition is very impressive, with a long list of micronutrients and antioxidants. These beans are also an excellent source of plant-based protein and fibre.

According to some scientific studies, peanuts contain 8 basic and essential nutrients for human body such as vitamin E, magnesium, manganese, phosphorus, copper, folate, potassium, and resveratrol. Moreover, peanuts are also excellent source of fibre and healthy fats that means peanuts are excellent and healthy snack.

Peas can be considered as Protein group since they contains high amount of protein. The high concentration of vitamins, minerals, antioxidants, and phytonutrients in peas provides important health benefits that range from keeping your eyes healthy to protecting you against certain cancers. 

 Pinto beans are a nutrient-rich legume. These mottled beans are an excellent source of proteins, fibre, vitamins, and many other nutrients. So, they serve as a cost-effective healthy snack that you can easily add to your diet.