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Non-starchy and Starchy Vegetables

Non-starchy vegetables are the only food that everyone seems to agree we should all be eating in abundance.  At the same time they are, ironically, the one food that everyone is eating the least.  This is true of Americans anyway.  In many traditional cultures, vegetables are the mainstay of their diet, which, in large part, accounts for their comparatively lower incidence of chronic degenerative dis-ease.  As a culture, our eating habits have unfortunately strayed from these vital plant foods and we're paying the price.  We must take a cue from traditional cultures and reacquaint ourselves with the regular preparation and consumption of vegetables.  Begin by perusing this list.

  • asparagus
  • (avacado)
  • beans (green & yellow)
  • beets
  • beet greens
  • bok choy
  • broccoli
  • cabbage
  • carrots (raw)
  • cauliflower
  • celery
  • cilantro
  • collard greens
  • cucumber
  • (eggplant
  • jicama
  • kale
  • leeks
  • lettuce
  • mustard greens
  • mushrooms
  • onions
  • peas
  • peppers
  • radish
  • salad greens
  • sea vegetables
  • (spinach)
  • sprouts
  • swiss chard
  • (tomatoes)
  • watercress
  • zucchini

Starchy vegetables

Starchy vegetables are a hearty, satisfying part of a natural, balanced diet.  Because most are root vegetables, they are especially beneficial in the cold months due to their warming properties.  They are also versatile.  You can cook them whole, chop into bite-sized chunks, or puree for a rich sauce or soup base.  Another nice feature is that most starchy vegetables have a relatively long shelf life when stores properly, making them easy and convenient to keep on hand.

  • artichokes
  • burdock root (cooked)
  • carrots (cooked)
  • parsnips
  • (potatoes)
  • pumpkins
  • rutabagas
  • squash
  • sweet potatoes
  • turnips
  • yams

Note:  Not all foods listed are going to be appropriate for everybody.  Foods in parentheses indicate foods that may be problematic for some people.  They are either common food allergies or difficult to digest.  Make a mental note of these foods and take notice of any possible reactions to or difficulties you may have with them.

Information taken from the book "No-Nonsense Nutrition in Bite-Sized Portions." by Kelly Hayford, C.N.C.

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