We all strive
to buy the best foods for our family. Our nutrition overview
will provide you with health tips and serving suggestions
for fresh produce. Our health tips are organized in an easy
to use search list.
An apple a day.may help control cholesterol. Apples are high
in pectin and other soluble fibres, which attack cholesterol
and help prevent constipation.
Fibre-rich broccoli supplies vitamin A, vitamin C and folic
acid. It's also a source of sulforaphane, a compound with
cancer-fighting ability. Lightly steam as an accompaniment
to any dinner.
Cactus Pads (Nopales)
These vitamin C-rich leaves can be eaten raw or cooked.
Remove the thorns and eyes, then add some Mexican flare to a
soup, salad or vegetable dish.
A great source of vitamin A, vitamin C and potassium. To
choose a ripe one, look for a smooth, slightly indented stem
and a fruit that smells fragrant.
Carrots are rich in beta carotene - an antioxidant that
converts to vitamin A. A lack of vitamin A can contribute to
night blindness. Keep fresh carrots on hand for a quick
This may be the earliest recorded fruit. The creamy
sherbet-like texture makes it a tasty and healthy dessert
rich in vitamin C. Remove the inedible skin and seeds.
A gourmet's delight from the Cactus family. Brilliant white
flesh with tiny, edible black seeds. Served chilled, its
taste is similar to a kiwifruit. Makes a beautiful garnish.
Kiwano (horned Melon)
This fruit looks like it grows on the moon. Only the bright
green, jelly-like pulp and white seeds inside are edible.
Try as a topping for ice cream or scoop out the inside,
combine with yogurt and serve in the shell as a dip.
Onions and Garlic
These flavorful vegetables may help lower blood pressure and
cholesterol. They also contain allium compounds, which may
reduce cancer risk.
Known for their terrific vitamin C content, oranges also
supply beta carotene, folic acid and fibre, plus the plant
chemical, limonene, which may help fight cancer. Heavier
oranges are juicier.
Low in calories, one red pepper provides even more vitamin C
than an orange! Peppers also contain bioflavonoids that may
help prevent cancer. Add a red pepper to your next salad.
Spinach, collard Greens, kale and Swiss chard are the stars
of the leafy greens. They supply vitamin A, vitamin C, folic
acid, potassium and calcium. Lightly steam, stir-fry or chop
into a soup.
In just 45 delicious calories per cup, strawberries provide
85 mg of vitamin C and bioflavonoids, compounds that may
have anti-cancer properties. Choose bright red berries and
wash just before serving.
Tomatoes are a great source of lycopene, an antioxidant that
may protect against certain cancers including prostate
cancer. Enjoy fresh tomatoes or cook to make the lycopene
Packed with beta carotene, folic acid and potassium. Store
outside of the fridge in a cool, dark place. Cut into chunks
and steam or bake for maximum nutrient value.