Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Fresh CarrotsSummer is the best time of year to find fresh, crisp, delicious carrots at your local farmers’ market. While they are available year round, there is nothing like the taste of picked-today veggies; not to mention these wonderful foods are at their peak nutritionally during the summer months.

Some people think carrots are not very exciting.  They often see them as low-calorie snack foods to endure or merely some “color on a plate” rather than the incredibly versatile food they truly are. Carrots are indeed a great snack food (and they are certainly a low calorie option) but they are also excellent when made into soup, included in a stew, roasted with some herbs as a side dish, added to muffins and, my personal favorite, as the lead actor in my Carrots, Cumin & Coriander raw summer salad that is so full of flavor you’ll want seconds.

For my salad recipe, I happened to use the more common orange carrots; but you can certainly use a variety of colors: red, purple, yellow, white and orange to make your salad a beautiful rainbow of color on  your plate.  Make sure you select the freshest, brightest carrots available – the ones with the tops still on are a good bet!

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 4 - 6 Servings

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

The dressing can be made ahead of time and refrigerated (covered) for up to 24 hours. This will allow the flavors to blend together and will save time when ready to serve. Make sure the avocado is not too soft - you want it to be a little firm so it will hold up. While the cayenne or chili pepper is optional, it does add a lovely little kick to this salad.

Ingredients

  • 1 lb fresh carrots
  • 4 stalks fresh crisp celery
  • 1 medium avocado
    For Dressing
  • 1/4 cup organic EVOO
  • 1 Tsp cumin
  • 1/2 Tsp coriander
  • 1/2 Tsp garlic powder
  • 2 Tbsp freshly squeezed lemon juice
  • pinch of salt
  • 1/4 Tsp chili powder or pinch of cayenne (optional)

Instructions

  1. Wash and trim carrots. There is no need to peel. Shred in food processor and remove to large bowl.
  2. Finely chop celery and add to bowl.
  3. Chop avocado into small pieces and add to carrots and celery IF serving immediately. Otherwise, prepare avocado just before serving and toss into salad at last minute to avoid any browning.
  4. Whisk all dressing ingredients in a small bowl.
  5. Add dressing to veggies and toss.
https://jazzedupveggies.com/2016/06/carrots-cumin-coriander-salad-a-trifecta-of-flavor/

Why Carrots Make a Healthy Food Choice

Carrots are an excellent source of Vitamin A – especially important for eye health as well as having overall antioxidant and anti-inflammatory qualities. In fact, 1 cup of carrots provides 113% of your daily recommended intake of Vitamin A.

Carrots are also a very good source of biotin (an important B Complex vitamin that helps convert food into energy), Vitamin K for cell health (particularly brain cell health), molybdenum to help our bodies detoxify, 14% of our daily requirement of fiber to keep our digestive tract in good shape, 11% of our daily potassium requirement, and 10% of our Vitamin C requirement.  Carrots are also a high water-content food so they make a great addition to your hydration needs. NOTE:  Drinking water throughout the day is the best way to stay hydrated – foods like carrots, celery and watermelon are awesome supplements.

BONUS:  Carrots are a low calorie, nutritionally awesome, very affordable food. They are easy to prepare and very portable.  Take them on a picnic, add them to your lunch, enjoy them after fitness class or school…. they are a healthy whole food to enjoy every day.

The Queen of Spices – Cardamom Transforms Muffins from Everyday to Exotic

cardamom cardamom pods

Cardamom, known as “The Queen of Spices” is a wonderful aromatic spice that you’ve probably tasted but didn’t know it. If you have ever enjoyed the exotic flavor of Chai tea, (and if you haven’t you really need to because it is just that lovely) then you have enjoyed the unique and deliciously Eastern flavor of cardamom. This fragrant spice is also a key element of garam masala one of my favorite Indian cooking spices. Cardamom plays nicely with other aromatic spices such as cinnamon, allspice, cloves and nutmeg, so it is no surprise it is a good spice choice for baking. BONUS – baking with any of these spices will make your home smell so marvelous too. Cardamom not only adds a wonderful, exotic, citrusy flavor to your food; it also offers some great health benefits.

Awesome Health Benefits of Cardamom

Cardamom is full of important nutrients that have been shown to be helpful in improving cardiovascular health including improving blood circulation and controlling cholesterol levels,  relieving sore throats and upset tummies, supporting urinary tract health and respiratory health, and inhibiting the growth and spread of microbes that cause food poisoning.  Minerals such as manganese, magnesium, iron and zinc are abundant in cardamom as are vitamins such as thiamin, riboflavin and B6 and C. Cardamom is also a good source of dietary fiber and protein while being low on the caloric scale.  Cardamom pods and seeds can also be chewed to keep your breath fresh. Cardamom has excellent antimicrobial, anti-inflammatory and anti-spasmodic properties and Cardamom essential oil is also credited with having anti-depressant properties. Cool, right?

Cardamom Apple Muffins – Plant-Based Deliciousness

Cardamom Apple Muffins

Muffins are a great breakfast food, are a healthy snack especially with a hot cup of chai tea, and are easily transported for a picnic or sports outing – so what’s not to love! With muffins, size does matter even though they have nutritious ingredients. Monster-sized muffins can add hundreds of calories to your daily intake – especially the ones you find at your local coffee shop or bakery; so keep them on the smaller side to manage your caloric intake.

Cardamom Apple Muffins

Prep Time: 20 minutes

Cook Time: 23 minutes

Total Time: 43 minutes

Yield: 12 medium sized muffins

Serving Size: 1 muffin

Cardamom Apple Muffins

These muffins are delicious. The fresh apple pieces add some light crunch, great flavor and additional moisture - not to mention more fiber (and who doesn't need more fiber, right?) Apples are definitely a food you should only buy if they are organic due to the use of pesticides in non-organic orchards. Fill your muffin tin to just below the top to make the perfect sized muffin.

Ingredients

    Dry Ingredients
  • 1 cup spelt flour
  • 1 cup oat flour
  • 1/4 cup coconut sugar
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/2 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/2 tsp salt
    Wet Ingredients
  • 1 cup unsweetened organic applesauce
  • 1/3 cup non-dairy milk
  • 1 tsp apple cider vinegar
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil - melted
  • 1 tsp pure vanilla extract
  • 1 apple cut into small pieces (leave peel on)

Instructions

  1. Preheat your over to 350 F
  2. Lightly grease muffin pan with small amount of coconut oil
  3. In a large bowl, whisk all dry ingredients together. Make sure they are combined well.
  4. In another bowl, combine all the wet ingredients except the apple and mix well.
  5. Add apple to wet ingredients and mix again.
  6. Add wet ingredients to dry ingredients and gently stir until mixed. Be careful not to over mix as that will make your muffins dense and tough.

Notes

Let your muffins cool on a rack. They are delicious warm or cold. Freeze any muffins you won't be able to eat in a couple of days. To add additional protein, substitute 1/4 cup of quinoa flour for 1/4 cup of the spelt flour.

https://jazzedupveggies.com/2016/03/the-queen-of-spices-cardamom-transforms-muffins-from-everyday-to-exotic/


EARTH DAY 2016-2

Earth Day 2016 is April 22; but don’t wait till then.  Plant a Tree for Earth’s Sake now!
Go to www.earthday.org to learn more about the things you can do to help our planet get healthy.  There will be events all over the world – so hopefully there will be one in your community. If not, plan one – www.earthday.org has all the tools you’ll need to make your event a great success.

Asparagus – I adore this awesome antioxidant-rich veggie

IMG_3538

Asparagus is one of my very favorite veggies.  As a warm side dish or a cold snack, fresh asparagus is so delicious, has a satisfying crunch, and for a bonus, is packed with awesome nutrition. I even loved asparagus as a child – mom didn’t need to keep telling me to eat this vegetable!  Fresh asparagus is now available in many farmers’ markets and shops, and as this is the season for asparagus, the price is great. I purchased 2 pounds of fresh organic asparagus for a dinner party this week and paid only $1.99 per pound.  There was plenty for all six of us and enough left over to send in my husband’s lunch the next day.

A POWERHOUSE OF NUTRITION

  • Excellent source of Vitamin K, Folate, Vitamin C & Vitamin A
    Vitamin K supports bone health, helps your blood to clot normally, and protects your cells from oxidative damage. Folate supports our circulation and prevents our blood from high levels of homocysteine (associated with cardiovascular disease). Folate also helps make red blood cells that carry oxygen throughout our bodies, supports cell production( i.e. skin cells, intestinal cells), and provides critical support to our nervous system. Vitamin C offers excellent antioxidant protection, regenerates our vitamin E supplies, assists with iron absorption and is believed to lower cancer risk.
  • Protein and Fiber
    Yes, asparagus is a very good source of protein – 4.7 grams per cup. The cool thing is, this awesome plant food also supplies 2.9 grams of fiber per cup – animal protein does not offer any fiber (just sayin’).
  • Other Nutrients
    Asparagus is a very good source of Thiamin, Riboflavin and Niacin – important B vitamins; phosphorus, potassium, copper and manganese.  It is also a good source of iron, zinc, magnesium, selenium and calcium.

It is remarkable that such a small, unassuming plant can be so powerful, right? Now, here’s even better news: asparagus is a very low calorie food too.  There are only 43 calories in a 1-cup serving.  So to recap: you get great flavor and texture, awesome nutrition and almost no calories. Who wouldn’t like that?

The best way to prepare asparagus is to cook only until it is al dente. Asparagus is great on the grill, but I like it roasted. Here is my simple recipe for delicious roasted asparagus that is awesome warm or cold.  Enjoy!

Roasted Asparagus with Lemon Zest

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 4 - 6

Serving Size: 4 - 5 stems

Roasted Asparagus with Lemon Zest

Roasted asparagus is great cold so add it to your packed lunch. It is delicious in a salad too. Of course, it makes a wonderful side dish for a light lunch or dinner. For a slightly fancier and even more nutritious side dish, toss the cooked asparagus with slivered almonds.

Ingredients

  • 1 lb fresh, organic asparagus - washed and thick ends removed
  • Organic Virgin Olive Oil (only enough to very lightly coat asparagus)
  • Lemon Zest ( I prefer to use Meyer Lemons)

Instructions

  1. Preheat oven to 400 F
  2. Prepare baking sheet with parchment paper (for easy clean-up)
  3. Add oil and lemon zest to glass baking dish
  4. Add asparagus and coat evenly
  5. Spread evening on baking sheet - leave room between each stem for even cooking
  6. Roast for 10 minutes - until just al dente
  7. Serve warm as a side dish or cool and refrigerate for a snack

Notes

Don't overcook asparagus. Cooking too much will deplete all the incredible nutrients this wonderful vegetable offers. No one likes mushy asparagus so less is definitely more when cooking.

https://jazzedupveggies.com/2016/03/asparagus-i-adore-this-awesome-antioxidant-rich-veggie/

Herbs are not just for decoration anymore!

This slideshow requires JavaScript.

Who hasn’t tossed a sprig of parsley on a plate or topped a dessert with a mint leaf merely for decoration?  It’s ok to admit it.  Those little pops of green do make a dish look finished, right? Truth is, I even wondered as a child why those funny little leaves were on my plate, but I didn’t venture to eat them until my sense of culinary adventure developed in my 20’s. I wonder how many thousands of pounds of parsley and mint have been scraped off restaurant plates around the world over the years!

Since I adopted a vegan lifestyle a number of years ago, I have discovered so many wonderful flavors, textures and awesome nutrition available through plant foods that I can create a new dish every day and never need to repeat the recipe. One of the categories of foods I am really excited about enjoying and experimenting with in our kitchen is herbs. However, I live in the desert, so what are the chances I will be able to find the best quality, freshest herbs worthy of serving my family and friends? Actually, the chances are excellent.

Diane & Cate

Herbs by Diane

Finding Herbs by Diane, located in Boulder City, Nevada, is like finding a treasure trove in your grandmother’s attic or a truly special gift under the Christmas tree. And, just wait until you meet Diane Greene, the owner of this beautiful, edible garden in the desert.  In my opinion, Diane is such a Southern Nevada treasure they should name a street after her!

Diane clearly loves the part she plays in providing beautiful, organically grown herbs, vegetables, microgreens and edible flowers to our Southern Nevada Community. Diane’s passion for gardening was passed down to her by her parents who involved her, as a young child, in growing healthy food and taking care of the environment. In fact, when asked why she continues in this business that takes a good deal of patience and hard work, she responds with a chuckle and says “I’ve always loved playing in the dirt”.

In the GreenhouseWe met Diane at her Boulder City garden last Friday morning, while she was busy getting orders ready for her regular customers to pick up and preparing for her weekly Saturday farmers market table at Fresh52 @ Tivoli Village in Summerlin. While Diane and her team were busy, she was delighted to show off her gardens and green house, and proudly conveyed she supplies 8 local, very prestigious Las Vegas Strip restaurants with her fresh garden bounty. In fact, the next time you are enjoying a world-class meal at Harvest by Roy Ellamar at Bellagio Las Vegas you will know you are enjoying some of Diane’s delicious herbs.

 

In the Greenhouse-3My husband and I are huge fans of microgreens.  Diane’s microgreens will make you a fan too.  The flavor that is packed into these tiny little plants is unbelievable! Diane let us taste the pea shoots, sunflower greens and radish greens – WOW! Talk about a flavor punch! You just have to add these to your salads or sandwiches, you will not believe what a difference they will make – not to mention how much added nutrition that your body will benefit from.

In the GardenIt is hard to believe delicate lettuces can grow in our harsh desert climate, but Diane’s gardens are brimming with lettuce at various stages of maturity. Just imagine the flavor you’ll get from a salad made from lettuce picked fresh from the garden rather than picked then transported over hundreds of miles by truck only to be packed onto store shelves for days.  The variety of greens you could use for your salad is fantastic: how about fresh basil, chives, parsley, verbena and maybe some sorrel. Oh, and don’t get me started on the edible flowers Diane has to offer.  OK, full disclosure – Until last Friday, I’d never tasted fresh sorrel before. I’m pretty sure Diane was amazed by my confession, but I am so glad she offered to give me a taste. Sorrel has a lovely, tart, almost lemony flavor that will take your next salad to a whole other level. Try it! Really, just try it!

Here are several good reasons to buy your herbs, microgreens and edible flowers from Herbs by Diane:

  • Diane’s produce is organically grown
  • Diane’s produce is freshly picked for you to enjoy
  • Diane’s herbs, veggies, microgreens and edible flowers are very healthy additions to your whole food, plant-based diet
  • Herbs by Diane is a local, small business that deserves our support

To contact Diane, send her an email at dianegreene2@cox.net. You can check out the products she has to offer at www.herbsbydiane.com. Like her page on FaceBook or stop by her booth indoors at the Fresh52 Farmers’ Market at Tivoli Village every Saturday from 9 am – 2 pm.


A heart shape held in hands February is heart health month. Herbs provide many unique antioxidants, essential-oils, vitamins,  and other nutrients that can contribute to good health. Did you know that parsley, that little green leaf so often thought of as just decoration, is actually an excellent source of Vitamins A,C and K and a very good source of folate and iron. Basil is also an excellent source of Vitamin K and is considered an anti-inflammatory food. Cilantro, one of my favorite herbs, is an excellent heart-healthy choice too. Bonus – herbs are very low in calories so enjoy liberally.

The Best Vegan Fettuccine Alfredo Ever

You Are Going to Love This Recipe!

This is a delicious vegan recipe that is easy to prepare. Perfect for this very busy time of year!  I know your family and friends will love it and will be eager for seconds.

The Best Vegan Fettuccine Alfredo Ever

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 servings

The Best Vegan Fettuccine Alfredo Ever

Victoria Vegan Alfredo Sauce is made with cashews. It is so creamy and delicious you don't really need to add all the other ingredients; but I believe the other ingredients make this dish "guest worthy". This is a hearty meal everyone can enjoy.

Ingredients

  • 1 18 oz jar of Victoria Vegan Alfredo Sauce
  • 1 7 oz package of Explore Asian Organic Edamame & Mung Bean Fettuccine
  • 1 9 oz package of Gardein Home Style Beefless Tips
  • 1 8 oz package of Crimini mushrooms
  • 1/4 cup white wine
  • 1 small onion diced
  • 1 cup organic petite green peas
  • 1 tsp paprika
  • 1 tsp garlic pepper
  • 1 tsp Harissa

Instructions

  1. Open Beefless Tips and place in small bowl.
  2. Mix paprika, garlic pepper and Harissa together and sprinkle over Tips. Allow to marinate while preparing other ingredients.
  3. Wash and slice mushrooms. Saute for 3 minutes then allow to simmer 5 minutes in white wine.
  4. Drain mushrooms, reserving liquid.
  5. Prepare pasta according to package directions. Do not overcook.
  6. Saute onions for 1 minute. Add Beefless Tips, mushrooms and reserved liquid. Simmer 5 - 6 minutes.
  7. Add peas and simmer for 2 more minutes.
  8. Add prepared pasta and allow to heat through.
  9. Serve immediately.

Notes

Vegan, Gluten Free, Kosher, Organic, Non-GMO Verified

https://jazzedupveggies.com/2015/12/the-best-vegan-fettuccine-alfredo-ever/

The two time-savers in this hearty meal are the already prepared, delicious Victoria Vegan Alfredo Sauce and the Explore Asian Organic Edamame & Mung Bean Fettuccine. There are links to these two companies in the recipe.  You can feel good about serving these foods because they are organic, vegan, gluten free, and kosher.  They are full of protein, very low in fat, sodium and sugar, and high in fiber.

Sanctuary Bistro – Well Crafted Food to Nourish Your Body and Soul

Two of the many things we love about traveling are meeting new people and having the opportunity to check out local dining options. We’ve gotta eat, right? So, to satisfy our nutritional needs and get a real flavor of the places we visit, we make a point of seeking out local organic, plant-based food spots. Sometimes they are off the beaten track and sometimes they are right in the midst of things; but wherever we find them we are almost always delighted with the incredible food being offered by people who truly have a passion for their craft. How do we know where to go? Well, one incredible and probably unique characteristic of the places we find is they are always happy to recommend other local restaurants. The sense of community spirit and support for each other’s success is very tangible.

 

Sanctuary Bistro, Berkeley, CA

Sanctuary Bistro, Berkeley, CA

This week we had the occasion to be in the San Francisco area and were excited to take the short trip over the scenic Richmond-San Rafael Bridge to visit Sanctuary Bistro in Berkeley, California. There were some street repairs underway near the Bistro but, never ones to let a little roadwork deter us,  we found a parking space nearby and made our way  to this lovely little bistro owned by Jennifer and Barry Horton.

Our first impression of Sanctuary Bistro was the warm and friendly greeting by Jennifer. We felt very welcome and we knew right away this was going to be a great experience. The bistro is very charming with lots of light filtering through the windows and a decor that gives you the sense of the comforts of home. The walls are adorned with the works of local artists – a nod to the responsibility Jennifer and Barry feel for supporting their community.

Jennifer takes a few minutes to explain to us where their menu ingredients come from and is very proud to talk about the passion for delicious and nutritious food her Head Chef husband Barry puts into every dish.  Jennifer also reviews the wine list with us and joyfully lets us know that the day’s featured wines are from a family owned and operated winery just a few blocks down the road.  As we peruse the menu, I watch Jennifer greet other guests as they come through the door. She does so with the same greeting we received – one that feels like we are already good friends.

My husband, Graham, started his meal with the Chowder of the Day, an Oyster Mushroom Chowder; while I opted to start with the Roasted Baby Beet Salad. Of course we had to share with each other! Oh My! The soup was so rich and creamy and the flavor so delicious we both wanted more.  I LOVE beets and this salad did not disappoint. We both enjoyed it; in fact, Graham stole a few extra bites while I was watching some new guests arrive! Roasting beets brings out the sweetness in them and when you add freshly harvested baby lettuces, hemp seeds, and toasted walnuts all lightly dressed with a wonderful vegan bleu cheese dressing you have a winning combination.

Our next course included the Chimichurri Portabella-Dilla and the Seasonal Savory Souffle. Good thing we both had great appetites because you just can’t leave any of this incredible food on the plate! The Chimichurri Portabella-Dilla is filled with a slightly spicy portabella mushroom served with roasted red bell peppers, heirloom tomatoes, lettuce and Dijon mustard on a brown rice tortilla. It was so flavorful and definitely had a wonderful “kick” to it. You can’t be afraid to get your hands a little messy with this one! It is finger-lickin’ good. Having a slightly smaller appetite than Graham, and knowing I wanted to save a little room for dessert, I opted for the Souffle. It is described as being a light, fluffy souffle and was indeed that and more. The flavor Chef Barry was able to coax out of the leeks and cauliflower just has to be experienced.

The icing on the cake, so to speak, was our dessert course. Have you ever ordered dessert with great anticipation only to find you could have done without it? I have, at other restaurants, but not at Sanctuary Bistro. I ordered the Raw Seasonal Cashew Cheese Cake, that, for this day was made with a pecan and almond crust and drizzled with caramel. I found it a perfect end to my meal. While a cake like this could be cloyingly sweet and heavy, this was just enough sweetness to make it feel like dessert and light enough I had no trouble finishing it. Graham ordered the Decadent Chocolate Parfait and truly enjoyed the lightness of the chocolate mousse and coconut whipped cream and the naughtiness of the almond butter cup garnish.

We ended our meal with a made-fresh-to-order cup of Timeless Coffee Roasters coffee. PERFECT!

Sanctuary Bistro is located at 1019 Camelia Street, Berkeley, CA 94710. Their phone number is 510.558.3381.

Here is a YouTube Video about Sanctuary Bistro produced by Jennifer and Barry Horton. Enjoy getting to know them before you visit this wonderful place in Berkeley.  Just like the Horton’s, we believe it is important to support small, conscious businesses like Sanctuary Bistro. Feel free to share this review and let us know when you have had a chance to enjoy this wonderful place. Leave us a comment so we can share with our readers too.

 

Off to the Market – A Plant-Based Grocery List

For some, grocery shopping is a pleasure; for others a chore. I actually love grocery shopping. I enjoy taking my time looking at all the beautiful colors and textures the produce section has to offer. I get excited when I discover an unusual fruit or vegetable and love talking to the produce manager or other customers about how they prepare certain foods. Today there are so many varieties of fresh organic foods to chose from it is often hard to decide. I do, however, make every effort to buy what is locally in season; being cognizant of supporting area farmers, being mindful of the carbon footprint left by transporting foods from other parts of the world to my city, and being aware of the importance of sustainable practices in agriculture.

I’m probably going to make “list makers” uneasy with my next statement; but I have to say I am not a fan of traditional grocery lists. I know they can be good tools to keep us from buying more than we need, but I prefer to be inspired by what I see at the grocery store – especially because 80% of my basket is fresh food. For the other 20% of my basket I keep a reminder in my phone of things I need like TP, parchment paper, cheese cloth, soaps, backup canned or frozen foods, etc. so I can take advantage of special prices or ensure I don’t run out. Having said this, here are some very general suggestions of things you may wish to purchase on your next excursion to the grocery store (or better yet, Farmers’ Market).

NOTE: Choose organic and NonGMO Certified foods whenever possible. Many people have heard about “The Dirty Dozen” – a list of foods you should always buy organic because of the high pesticide loads found in these foods. The list is available at http://www.drweil.com/drw/u/ALB00035/The-Dirty-Dozen-Foods-You-Should-Always-Buy-Organic.html. For a list of NonGMO Certified Foods check out this website: http://www.nongmoproject.org.


Awesome Sources of Plant-Based Proteins

    quinoa
    buckwheat
    beans & legumes (ex: soy,chickpeas,fava beans,black beans)
    spiralina
    nutritional yeast
    seeds (ex: sunflower, sesame, chia, hemp, flax, pumpkin)
    nuts (ex: raw almond, raw cashew, raw walnuts)

Amazing Sources of Vitamins & Minerals

Vit A: carrots, spinach, kale, parsley, bell peppers, romaine lettuce,Swiss chard, sweet potatoes,collard greens,winter squash, broccoli, tomatoes

Vit B1: romaine lettuce, asparagus, Crimini mushrooms, spinach, sunflower seeds, green peas, tomatoes, eggplant, brussels sprouts

Vit B2: Crimini mushrooms, spinach, romaine lettuce

Vit B6: spinach, bell peppers, garlic, cauliflower, broccoli, celery, asparagus, cabbage, kale, watermelon

Vit C: bell peppers, parsley, broccoli, strawberries, cauliflower, lemon juice, romaine lettuce, Brussels sprouts, papaya, kale, kiwifruit, cantaloupe, oranges, grapefruit, cabbage, tomatoes, swiss chard, collard greens raspberries, asparagus, celery, spinach, pineapple, green beans, summer squash

Vit E: sunflower seeds, almonds, Swiss chard, spinach, kale, olives

Vit K: parsley, kale, spinach, Swiss chard, basil, tomatoes, celery, sea vegetables, cauliflower, asparagus, cabbage

Zinc: Crimini mushrooms, spinach, pumpkin seeds, mustard seeds

Magnesium: Swiss chard, spinach, summer squash, pumpkin seeds, broccoli, cucumbers, flaxseeds, sunflower seeds, sesame seeds, ginger, quinoa, buckwheat, black beans, beets, tofu

Calcium: spinach, collard greens, basil, cinnamon, kale, rosemary, romaine lettuce, celery, sesame seeds, cabbage, broccoli, garlic, tofu, oranges

Chromium: romaine lettuce, onions, tomatoes

Copper: Crimini mushrooms, Swiss chard, spinach, sesame seeds, kale, eggplant, cashews, ginger, pumpkin seeds, asparagus, summer squash

Manganese: cinnamon, romaine lettuce, pineapple, spinach, turmeric, black pepper, collard greens, raspberries, kale, garlic, brown rice

Other Great Foods

Fats: avocados, extra virgin olive oil, nut oils, seeds, soy

Carbs: teff, bulgur wheat, barley, buckwheat, brown & black rice, beans, fruits, most vegetables

****These suggestions are not exhaustive. Have some fun, read, & explore your market. Variety is the spice of life so try new foods and prepare those you love in a different way

****Keep in mind when shopping that the vast majority of your grocery basket should be filled with fresh foods. Many canned foods such as beans and frozen foods such as peas and fruits are also very nutritious so keep some of these on hand for days when you can’t get to the market.

****Most importantly, remember that nourishing your body with the best foods available is your ultimate goal. Be good to yourself.