Plantain is a tropical fruit from herbaceous plant which receives the same name or banana, belonging to the Musaceae family. Have elongated or slightly curved shape, 100-200 g in weight. The skin is thick, yellow and easy to peel, and the pulp is white or yellowish and fleshy. Although Central America has been cited on numerous occasions as the place origin of the banana, most authors believe that this fruit is native from Southeast Asia, specifically from India, being known in the Mediterranean after the conquest of the Arabs in 650 AD. The species reached the Canary Islands in the fifteenth century and from there it was taken to America in the year 1516. Source of nutrients and non-nutritive substances: Fiber, potassium, vitamin B6 and inulin. The Plantain is a source of potassium that contributes to the normal functioning of the muscles. As for vitamins, Plantains are a source of vitamin B6, which contributes to normal functioning of the nervous system. A Plantain covers 30% of the recommended intake of this vitamin for men aged 20 to 39 years with moderate physical activity.
Bell peppers (Capsicum annual) are fruits that belong to the nightshade family. They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America. Also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked. Like their close relatives, chili peppers, bell peppers are sometimes dried and powdered. In that case, they are referred to as paprika. They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.
Tastefully sweet, cherry tomatoes deliver a burst of flavor as a snack, in salads, or in a surprising variety of both savory and sweet dishes. Although typically used as a vegetable, they are officially a type of fruit because they come from flowers. Moreover, cherry tomatoes are chock full of vitamins and minerals that promote excellent health. They are packed with vitamin C, which plays a major part in many body functions. The nutrient levels in cherry tomatoes can vary based on when you harvest them, but they can still be an important part of a healthy diet any time of the year.
Avocados are rich in many nutrients, including fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate. Enjoying them regularly could help improve overall diet quality. In fact avocados have a unique nutrition portrait. They contain lots of fiber and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C.
Hijiki contains dietary fiber and minerals such as iron, calcium, and magnesium. Dietary fiber is good for the intestine and iron helps to prevent anemia. The ratio of calcium to magnesium in hijiki is 2 to 1. The health benefits of hijiki seaweed may include its potential ability to improve the health of the digestive system, boost energy levels, strengthen bones, lower cholesterol, eliminate sleep disorders, balance hormonal activity, and improve metabolic efficiency. It grows on the coastlines on Japan, China, and Korea, and has become a staple variety of seaweed in many cultural dishes.
The lime is a small, green citrus fruit that grows on trees in warm climates. Limes can be sweet or sour, depending on the variety. Limes contain antioxidants, which have been shown to help reduce inflammation and even help prevent certain chronic illnesses. This fruit contains high level of Vitamin C.
Olives technically are a fruit but are often categorized with vegetables. They are a delicious addition to savory dishes. Since olives right off the tree are too bitter to eat, they must be cured to make them appetizing. With some exceptions, olives change from green to black as they age, although canned black olives can be harvested when green and then cured and exposed to oxygen to turn them black.
Olives (and their oil) are rich in healthy monounsaturated fats and also in antioxidants. And as a fermented food, they contain probiotics too.
While often known for its addition to Italian foods, garlic seems to be used in virtually all cuisines as a strong flavoring agent. The bulbs are also sometimes used for medicinal purposes, to ease health conditions while preventing chronic health problems. Today, an estimated more than 9 million tons of garlic are produced in the entire world. While used as a food-flavoring agent, garlic is still considered as a best “natural antibiotic” by many cultures including our vegan community.
Cilantro contains vitamins A, C, and K, and the leaves also have folate, potassium, and manganese. Cilantro herb is native to the Mediterranean, and Asia Minor (Turkey) regions. It is a perennial herb but grown as annual. Cilantro is very low in calories and contains no cholesterol. However, its deep-green leaves possess good amounts of antioxidants, essential oils, vitamins, and dietary fiber, which may help reduce bad cholesterol levels in the blood.
Palmitos (Heart of palm):
Heart of palm is a white vegetable that comes from the core of certain kinds of palm trees. Also called palm hearts, palm cabbage, palmito, chonta, and swamp cabbage, heart of palm is grown in humid and tropical areas like Costa Rica and the Amazon. Because hearts of palm contain 17 different amino acids, they make for a rich source of protein. They're also low in fats and sugars and high in fiber, and contain a number of healthy vitamins and minerals.
Corn offers several potential health benefits. Some corn varieties are rich in antioxidants, specifically in a group of antioxidants called carotenoids. Antioxidants combat the effects of harmful free radicals in the body. Many fruits and vegetables, including dark leafy greens, carrots, and sweet potatoes, are also rich in carotenoids. Corn, similarly to many grains, legumes, and vegetables, contains dietary fiber.
Besides being rich in antioxidants, onions contain a fair amount of: Manganese. Vitamin B6. Vitamin C. Onions may have several health benefits, mostly due to their high content of antioxidants and sulfur-containing compounds. They have antioxidant and anti-inflammatory effects and have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.
Parsley has many vitamins, minerals, and antioxidants that can provide important health benefits. It is a particularly rich source of vitamin K. A single tablespoon of fresh chopped parsley provides more than 70% of the recommended daily intake. Parsley also contains a good amount of vitamin A and antioxidants known as flavonoids.
Radishes are high in antioxidants. Radishes also contain antioxidants like vitamin C, folate, and anthocyanins, aka plant compounds that give radishes their reddish hue. Your body stabilizes blood sugar by producing insulin, a hormone that moves glucose from the blood and into your cells. Moreover, have essential nutrients, like vitamin C, for immune function.
Fiber fills you up, too. Lentils have plenty of it. A single serving meets 32% of the fiber you need each day. It can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber pushes waste through your digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide lots of benefits. Potassium counters the bad effects of salt and lowers blood pressure. Folate protects your heart and supports your body in forming red blood cells. If you're pregnant, folate is important for your baby's development. Iron helps ward off fatigue.
Black beans are protein powerhouses, with 7.3 grams of protein in a 1/2 cup serving. You can enjoy black beans in many dishes to help fulfill your daily protein needs. Research has shown that replacing rapidly digested carbohydrates (such as white rice) with legumes can improve glycemic control in people with diabetes. Resistant starch may even improve insulin sensitivity. Like other legumes, black beans are a good source of lean protein. They also have other nutritional advantages.
Despite packing a punch with several important nutrients, Zucchini is low in calories, fat, and sugar. Zucchinis are also a wonderful source of: Folate and potassium.
Many of us are most familiar with eggplants that are large and dark purple, but the shape, size, and color can vary from small and oblong to long and thin and from shades of purple to white or green. Moreover, eggplant contains fiber, and this may benefit cholesterol as the overall nutrition’s are the fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants as well support heart health.
Regardless of its impressive nutrient content, cabbage is often overlooked. While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale. It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth. This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including kimchi and coleslaw. Additionally, cabbage is loaded with vitamins and minerals.
Tofu has been around for centuries and makes regular appearances in my family’s meals. Still, many of our Zoni Restaurant clients remain somewhat wary of it or wonder whether it’s truly as healthy as it’s said to be. Tofu is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.
Vegan Cheddar Cheese:
There are 360 calories in a 1 cup (112.000g) serving size of Vegan Cheddar Cheese. The calorie breakdown is 70% fat, 27% carbs, and 0% protein.