our vegetables

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our vegetables

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Who? What? Why? Everything you need to know about our vegetables

4 ANGLE BEANS

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4 ANGLE BEANS

Being a member of the bean family, it is no wonder that these crunchy pods are high in protein content equivalent to that of soybeans and are one of the finest sources of folate which is needed to make red and white blood cells thus extremely important in periods of rapid growth such as pregnancy, infancy and adolescence.

BITTER GOURD

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BITTER GOURD

A member of the Gourd family, this fruit is both Vitamin C and A rich. That means it’s loaded with antioxidants and consequently brings all the benefits that antioxidant rich foods bring such as the ability to fight free radicals which lowers immunity levels. In addition, it’s a great source of dietary fibre.

CHYE SIM

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CHYE SIM

Being a brassica species and therefore related closely to broccoli, it is not surprising that this vegetable has a similar flavour profile to that of broccoli. It also, unsurprisingly, contains similar nutritional benefits as its more famous western cousin. That is to say, they’re a great source of fibre, are loaded with Vitamin A, C and K and contain over 14 minerals that are essential to good bone health.

EGGPLANT

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EGGPLANT

Eggplants are rich in Nusinin, a potent antioxidant and free radical scavenger that has been found to protect the lipids in brain cell membranes. It’s this compound that gives eggplants their purple colouring. In addition, eggplants are a great source of dietary fibre as well as Vitamins B1, B6 and potassium.

FRENCH BEANS

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FRENCH BEANS

Another member of the bean family, the French bean is a great source of protein as well as being rich in flavonoids which contain certain anti inflammatory properties.

KAI LAN

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KAI LAN

High in fibre, this vegetable is great for aiding digestion and ensuring good gut health. Like it’s sister vegetable, Chye Sim, Kai Lan contains substantial amounts of Vitamin A,C and K as well as minerals such as calcium and iron.

KANG KONG

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KANG KONG

Kang kong carries a high percentage of vitamin A in addition to bring rich in antioxidants and minerals. It also has high levels of ascorbic acid aka Vitamin C which means that the regular consumption of Kang Kong helps protect the body from various diseases.

LOCAL PUMPKIN

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LOCAL PUMPKIN

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.

LONG BEANS

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LONG BEANS

Low in calories, high in folates and with a good amount of Vitamin C to boot, Long beans are also protein rich which makes them an ideal supplement to any diet. A member of the legume family which counts all other beans such as the Fava, lima and green bean, long beans are a great source of vitamin A and minerals.

MINI COS LETTUCE

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MINI COS LETTUCE

Although it’s low in fibre, it’s high in minerals, such as calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate. It’s a good source of beta carotene, which converts into vitamin A in the body.

RED SPINACH

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RED SPINACH

Besides carrying a good amount of dietary fibre, vitamin C and A, Red Amaranth is rich in iron, Vitamin K and Potassium which are important for red blood cell production, strengthening bone density and helping to regulate blood pressure.

SIOW PAI CHYE

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SIOW PAI CHYE

As an excellent source of Vitamin C, vitamin A (in the form of carotenoids), and manganese, and a good source of zinc, bok choy provides us with a concentration of these core conventional antioxidants. its antioxidant support extends beyond these conventional antioxidants to a wide range of other phytonutrient antioxidants. These phytonutrients function in different ways. While all types are helpful in preventing unwanted oxygen damage to our cells and body systems, different types of antioxidants go about this task in different ways, and it is the combination of these types in bok choy that make them so valuable in terms of their antioxidant support. (It is also a key reason why whole, natural foods like fresh bok choy provide you with benefits that antioxidant supplements cannot.)

SWEET POTATO LEAVES

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SWEET POTATO LEAVES

Sweet potato leaves are loaded with various nutrients, vitamins, dietary fibre, and essential fatty acids. It has a great amount of protein, minerals Vitamin B, Beta carotene, Lutein and antioxidants. In addition, polyphenols are important antioxidants in sweet potato leaves. The consumption of polyphenols is associated with reduced risk of chronic diseases, possibly via a variety of bio-mechanisms, including anti-oxidation and anti-inflammation.

SWEET POTATO

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SWEET POTATO

With the highest value of beta carotene of any root vegetables, sweet potatoes are a fantastic choice of complex carbohydrate not least because it’s high amylose to amylopectin ratio means that the sugar levels are absorbed more slowly into the bloodstream and are recommended as a healthy food, even for diabetics.

TATSOI

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TATSOI

Touted to be “the new Spinach”, this Brassica family vegetable has a buttery texture and slightly sweet-mustardy flavour. Supercharged with calcium, carotenoids, vitamin C and glucosinolates, tatsoi is one of the healthiest and most versatile vegetables, good for salads, steaming, sautéing or in a soup!

NZ MUSTARD LEAVES

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NZ MUSTARD LEAVES

These peppery, crispy mustard greens, also known as leaf mustards, are indeed one of the most nutritious green leafy vegetables available. Its lovely top greens, , possess more immunity-boosting vitamins A, C and K, carotenes, and flavonoid antioxidants than average. They’re great in a stir fry, as wraps, in salads and even in a quiche.

HAIRY GOURD

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HAIRY GOURD

Hairy gourd, also known as fuzzy melon, is rich in vitamin C, with a single serving containing more than 75% of the daily requirement low in calories and has no fat. It is also a good source of fiber and potassium, and enjoyed steamed, stir-fried or in soups.

ANGLED GOURD

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ANGLED GOURD

Affectionately dubbed as the “dishcloth” gourd, angled gourd or luffa is rich in anti-oxidants such as carotenes, lutein and crypto-xanthins. Delicate and sponge-textured, this gourd provides loads of health benefits which include – rich dietary fiber; Vitamin C, Zinc, Iron, Riboflavin and Magnesium. Frequently enjoyed stir-fried.

LADY’S FINGER/OKRA

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LADY’S FINGER/OKRA

Okra is an excellent source of vitamins C and K1 and excellent in a stew or stir fried. Low in calories, okra contains antioxidants and protein which makes it a fairly unique vegetable. Okra is believed to have numerous health benefits like lowering heart disease and blood sugar levels.

NAI BAI

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NAI BAI

Nai Bai, also known as milk cabbage, is a variation of bok choy. It is a leafy source of minerals, particularly calcium, phosphorous, potassium, manganese, iron, and magnesium. Rich in vitamins A, C, K and B, this dark green vegetable is enjoyed widely in stir fries or lightly braised.

GREEN & RED LETTUCE

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GREEN & RED LETTUCE

One of the most widely used vegetables in salads, lettuce contains vitamins A and C, potassium, calcium, iron and copper. This incredibly versatile vegetable is widely used as a healthy wrap, added to soups and even as a healthy topping for fried rice or noodles.

TAPIOCA

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TAPIOCA

The exotic cousin of sweet potato, tapioca, also known as yuca or cassava, has terrific health benefits to offer, being chockful of potassium which regulates blood pressure and Vitamin C. This root can be mashed to thicken stews and soups, made into puddings and tapioca pearls (for homemade bubble tea!) and fried into fries.

YOUNG CHINESE CABBAGE

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YOUNG CHINESE CABBAGE

Chinese cabbage can be eaten raw or cooked - steamed, boiled, and stir-fried. Cooked leaves and stalks add flavor to soups, stews, pasta dishes, and stir-fries. A good source of dietary fibre, protein, thiamine, niacin and phosphorus. a very good source of Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium and Manganese.

SWEET CORN

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SWEET CORN

Corn is a grain, rich in fiber, vitamins, minerals and antioxidants. Containing complex carbohydrate which gets digested at a slower pace, corn is favoured by athletes because it provides energy for a longer duration of time. Other benefits this sweet grain provides include lowering of blood sugar and cholesterol levels. It’s a great grain to add in stir fries, soups, salads and even enjoyed as a snack on its own!