Vegetables A-Z

Motherland Treats Vegetables A-Z

Apples

Apples

Use:
A fruit

Storage:
Refrigerated

Health Benefit:
Apples contain antioxidants, vitamin c and fibre.

How to Eat:
Apples can be eaten raw

Avocado

Avocado

Use:
Fruit. Eaten for nutrition

Storage:
Countertop (ripen at room temp before placing in fridge)

Health Benefit:
Also known as a “Superfood” Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.

How to Cook:
Avocado is a fruit and can be eaten raw

Bananas

Bananas

Use:
Fruit. Eaten for nutrition

Storage:
Countertop (ripen at room temp before placing in fridge)

Health Benefit:
Excellent Source of energy and Potassium, can aid digestion and help beat gastrointestinal issues.

How to Cook:
Can be eaten raw or cooked. They can also be blended into smoothies.

Blueberries

Blueberries

Use:
A fruit

Storage:
Refrigerated

Health Benefit:
Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C

How to Cook:
Blueberries can be eaten raw

Cabbage

Cabbage

Use:
Cabbage is a plant that is commonly eaten as a vegetable. People also use the leaves for medicine

Storage:
Refrigerated

Health Benefit:
Rich in nutrients and an excellent source of vitamin C and dietary fibre. Cabbage supplies your body with vitamin K, which is important for the health of your bones and for the formation of blood clots after injury. It is also a great source of folate and potassium.

How to Cook:
Can be eaten raw in a salad. Can be cooked, boiled, blanched, fried, sautéed.

Carrots

Carrots

Use:
Eaten as a vegetable

Storage:
Refrigerated

Health Benefit:
Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. They're a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

How to Cook:
Carrots can be eaten raw in a salad. They can also be cooked, boiled, steamed, blanched, roasted or fried.

Cho Cho (also known as Chayote)

Cho Cho (also known as Chayote)

Use:
Eaten as a Vegetable

Storage:
Refrigerated

Health Benefit:
Rich in nutrients. Contains potent antioxidants.

How to Cook:
You can add raw chayote to salads or cook them in meat or vegetarian dishes

Fresh Thyme

Fresh Thyme

Use:
Flavouring agent in cooking

Storage:
Refrigerated

Health Benefit:
Thyme is packed with vitamin C and is also a good source of vitamin A. If you feel a cold coming on, thyme can help get you back in good health. Another health benefit of thyme: It's a good source of copper, fibre, iron, and manganese

How to Cook:
Herb used in cooking to add flavour. It is usually removed before eating.

Garlic

Garlic

Use:
Flavouring Agent Vegetable

Storage:
Pantry (cool, dark, dry place)

Health Benefit:
Garlic Is Highly Nutritious but Has Very Few Calories.
Garlic Can Combat Sickness, Including the Common Cold.
The Active Compounds in Garlic Can Reduce Blood Pressure.
Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease.

How to Cook:
Chop garlic and use directly when cooking.

Ginger

Ginger

Use:
Flavouring Agent

Storage:
Refrigerated

Health Benefit:
Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting growth of bacteria like E. coli and shigella, and they may also keep viruses like RSV at bay

How to Cook:
Grate ginger and use directly when cooking. It can also be boiled in water and drunk as a tea.

Grapefruit

Grapefruit

Use:
Citrus fruit

Storage:
Countertop (ripen at room temp before placing in the fridge)

Health Benefit:
It's rich in nutrients, antioxidants and fibre, making it one of the healthiest citrus fruits you can eat.

How to Eat:
Can be eaten raw, with skin removed

Grapes

Grapes

Use:
A stone fruit

Storage:
Refrigerated

Health Benefit:
Grapes are a good source of fibre and potassium. The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions.

How to Eat:
Grapes can be eaten raw

Lemon

Lemon

Use:
Flavouring Agent

Storage:
Refrigerated

Health Benefit:
• Promotes hydration. Is a good source of Vitamin C
• It's a good source of vitamin C.
• It supports weight loss.
• It improves skin quality.
• It aids digestion.
• It freshens breath.
• It helps prevent kidney stones

How to Cook:
Used to flavour many sweet and savoury dishes. Can be used in sauces or as an accompaniment to fish and poultry. Can also be used in a drink.

Lime

Lime

Use:
A citrus fruit

Storage:
Refrigerated

Health Benefit:
Limes are a good source of magnesium and potassium.
• Rejuvenates skin.
• Improves digestion.
• Fights infections.
• Helps with weight loss.
• Lowers blood sugar.
• Reduces heart disease.
• Prevents cancer.
• Reduces inflammation.

How to Cook:
Lime juice and lime zest will enhance the flavour of fruits, vegetables, salads, and other dishes without adding fat or a lot of calories. It also allows less salt to be used

Lychee

Lychee

Use:
An edible fruit

Storage:
Refrigerated

Health Benefit:
Lychees are a decent source of several vitamins and minerals, including: Vitamin C, Copper and Potassium

How to Eat:
Can be eaten raw, once peeled

Mango

Mango

Use:
A stone fruit

Storage:
Refrigerated, can also be frozen (chopped mango)

Health Benefit:
Mango is a low-calorie fruit that is high in fibre, and is a great source of vitamins A and C. It also contains folate.

How to Cook:
Mango can be eaten raw

Mixed Bell Peppers

Mixed Bell Peppers

Use:
Fruit of the plants

Storage:
Refrigerated

Health Benefit:
They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fibre, folate, and iron

How to Cook:
Can be eaten raw in a salad, can also be added to cooking for flavour, texture.

Okra

Okra

Use:
Vegetable

Storage:
Refrigerated

Health Benefit:
rich in magnesium, folate, fibre, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control.

How to Cook:
Used in cooking, can be fried, roasted, boiled, stewed

Oranges

Oranges

Use:
Type of Citrus Fruit

Storage:
Countertop (ripen at room temp before placing in the fridge)

Health Benefit:
Oranges are a healthy source of fibre, vitamin C, thiamine, folate, and antioxidants.

How to Eat:
Can be eaten raw once peeled.

Passionfruit

Passionfruit

Use:
Seedy fruit

Storage:
Countertop (ripen at room temp before placing in the fridge)

Health Benefit:
Passion fruit is highly rich in Vitamin C, beta-cryptoxanthin and alpha-carotene that boosts your immunity. It also has iron which increases haemoglobin in our red blood cells

How to Eat:
Can be eaten raw, with skin removed

Pear

Pear

Use:
A stone fruit

Storage:
Countertop (ripen at room temp before placing in the fridge)

Health Benefit:
Highly nutritious, low calorie fruit. Excellent source of fibre

How to Cook:
Pear can be eaten raw

Pineapple

Pineapple

Use:
Fruit

Storage:
Refrigerated

Health Benefit:
This popular fruit is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease. Pineapple and its compounds have been linked to many health benefits, including aiding digestion and boosting immunity.

How to Eat:
Pineapple can not be eaten raw

Plantain

Plantain

Use:
Fruits, but eaten as a vegetable

Storage:
Pantry (cool, dark, dry place)

Health Benefit:
Also known as the hidden “superfood.”
Cooked plantains are nutritionally very similar to a potato, calorie-wise, but contain more of certain vitamins and minerals. They're a rich source of fibre, vitamins A, C, and B-6, and the minerals magnesium and potassium.

How to Cook:
Cooked and eaten as vegetable. They can be boiled, fried, roasted.

Plums

Plums

Use:
A stone fruit

Storage:
Countertop (ripen at room temp before placing in the fridge)

Health Benefit:
Contains vitamin c, helps your body heal, build muscle, and form blood vessels. It's great for your eyes, too.

How to Eat:
Plums can be eaten raw

Pumpkin

Pumpkin

Use:
Technically a fruit. But falls into the same category as a squash

Storage:
Refrigerated

Health Benefit:
Pumpkin is a great source of potassium and beta-carotene, which is a carotenoid that converts to vitamin A. It also contains some minerals including calcium and magnesium, as well as vitamins E, C and some B vitamins.

How to Cook:
Pumpkin can be eaten in a warm salad; they can be substituted in recipes that call for butternut squash. Can be cooked and eaten like most vegetables.

Raspberries

Raspberries

Use:
A fruit

Storage:
Refrigerated

Health Benefit:
Raspberries is a low-calorie fruit that is high in fibre, and is a great source of vitamins A and C. It also contains folate.

How to Cook:
Raspberries can be eaten raw

Red Onion

Red Onion

Use:
Flavouring Agent

Storage:
Pantry (cool, dark dry place)

Health Benefit:
Rich in anthocyanins, may protect against heart disease, cancers and diabetes

How to Cook:
Chop and use directly when cooking, or can be eaten raw with a salad.

Scotch Bonnet

Scotch Bonnet

Use:
Used in cooking, also known as bonney peppers. Most Scotch bonnets have a heat rating of 100,000–350,000 Scoville units.

Storage:
Refrigerated

Health Benefit:
Scotch bonnets are a good source of vitamins such as vitamin A, vitamin C, and vitamin B, as well as iron, niacin, riboflavin, and magnesium. They are also high in dietary fiber, phytochemicals, carotenoids, and flavonoids.

How to Cook:
Mostly used in cooking. The best way to use them is not to cut them up at all but to use them whole in a stew or casserole. You will get a milder flavour doing this, because the seeds themselves are not exposed to the liquid.

Serrano Peppers

Serrano Peppers

Use:
Fruit of the plants

Storage:
Refrigerated

Health Benefit:
Same as mixed bell peppers

How to Cook:
Eat raw in salads or with dips. Use in soups, stews, curries or omelettes

Spring Onion

Spring Onion

Use:
Flavouring Agent

Storage:
Refrigerated

Health Benefit:
Excellent source of Vitamin C and Calcium. Good source of dietary fibre and vitamins A and B6, thiamine, folate and minerals

How to Cook:
Can be used raw in salads, as a garnish or cooked as part dishes. They add a depth of flavour

Strawberries

Strawberries

Use:
A fruit

Storage:
Refrigerated

Health Benefit:
Strawberries is a low-calorie fruit that is high in fibre, and is a great source of vitamins A and C. It also contains folate.

How to Cook:
Strawberries can be eaten raw

Sweet Potatoes

Sweet Potatoes

Use:
Root vegetable

Storage:
Pantry (cool, dark, dry place)

Health Benefit:
Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C

How to Cook:
Can be eaten in many ways, baked, boiled, mashed, fried

Tomatoes

Tomatoes

Use:
Fruit & Vegetable.

Storage:
Countertop (ripen at room temp before placing in fridge)

Health Benefit:
Tomatoes have been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K

How to Cook:
Can be used in cooking or eaten raw in Salads.

Watermelon

Watermelon

Use:
A Fruit

Storage:
Refrigerated

Health Benefit:
Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids

How to Eat:
Can be eaten raw, with skin removed

White Potatoes

White Potatoes

Use:
Vegetable

Storage:
Pantry (cool, dark, dry place)

Health Benefit:
• No fat, sodium or cholesterol.
• Nearly half your daily value of vitamin C.
• More potassium than a banana.
• A good source of vitamin B6.
• Fibre, magnesium and antioxidants.
• Resistant starch

How to Cook:
Used in cooking can be boiled, steamed, roasted, fried or mashed

Yam

Yam

Use:
Vegetable

Storage:
Pantry (cool, dark, dry place)

Health Benefit:
• Packed with nutrition. Yams are rich in vitamins, minerals, and fibre.

How to Cook:
Yams can be cooked in the same way as Potatoes

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