What Foods are in the vegetable group?
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Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw ( Raw Vegan) or cooked (Vegan) ; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
How are vegetables organized?
Vegetables are organized into 5 subgroups, based on their nutrient content.
Dark Green Vegetables
- bok choy
- broccoli
- collard greens
- dark green leafy lettuce
- kale
- mesclun
- mustard greens
- romaine lettuce
- spinach
- turnip greens
- watercress
Starchy vegetables
- cassava
- corn
- fresh cowpeas, field peas, or black-eyed peas (not dry)
- green bananas
- green peas
- green lima beans
- plantains
- potatoes
- taro
- water chestnuts
Red & orange vegetables
- acorn squash
- butternut squash
- carrots
- hubbard squash
- pumpkin
- red peppers
- sweet potatoes
- tomatoes
- tomato juice
Beans and peas
- black beans
- black-eyed peas (mature, dry)
- garbanzo beans (chickpeas)
- kidney beans
- lentils
- navy beans
- pinto beans
- soy beans
- split peas
- white beans
Other vegetables
- artichokes
- asparagus
- avocado
- bean sprouts
- beets
- Brussels sprouts
- cabbage
- cauliflower
- celery
- cucumbers
- eggplant
- green beans
- green peppers
- iceberg (head) lettuce
- mushrooms
- okra
- onions
- turnips
- wax beans
- zucchini
What are the benefits of eating vegetables?
Health Benefits
When you eat more vegetables and fruits as part of your daily diet you are likely to reduce the risk of some chronic diseases and improve your overall health. Vegetables provide nutrients vital for health and maintenance of your body. Here is a short list of
Vegan restaurants in your area:
Vegan Treats,
The Loving Hut, and
Basil Natural Market.
Following a healthy, balanced vegan diet ensures a host of health benefits as well as prevention of some of the major diseases striking people in North America.
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Diets rich in fiber contained in some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Eating vegetables which are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
One of my favorite veggies is bean sprouts. Bean sprouts are an ingredient used often in Asian cuisine, made from beans by sprouting. The typical bean sprout is made from the greenish mung beans. I call them my "pick me up food," because they are so full of natural energy. You don't see them on menus alone, however they are in vegan dishes and salads. I remember the day I discovered the high energy content they possessed by accident. I was making my usual veggie wrap and ran out of my green leafy veggies and the only thing I had left were bean sprouts, I don't remember what type of sprout. I simply threw the bean sprouts into a wrap and seasoned them and took off to work with my healthy lunch, much cheaper than buying it at a Vegan restaurant. After eating the bean sprout wrap I noticed how much energy I had. It was like I had a double shot of espresso from my favorite coffee shop, without any of the side effects. It was an amazing feeling, so I called my vegan mentor, Cathy Dance and asked her the deal with bean sprouts. Cathy Dance is a certified vegan coach and raw food expert. She knew what was going on and began to explain that sprouts have one of the highest levels of energy a natural food can have and that's what I was feeling .
