Friday, February 4, 2011

Eating to Survive -Vegetables

Vegetables along with fruits are said to collectively be the best that nature has to offer us.
Vegetables provide us with, vitamins, minerals as well as many other very important and useful substances for our bodies.
Vegetables can be and should be used as snacks instead of being seen as a torture device to use on petulant children. They can be really tasty and fun.



In Jamaica I have easy access to a variety delicious and very fresh assortment of vegetables.
For the most part we are encouraged to consume as much vegetable as our hearts desire in its raw form as they give a very filling feeling upon consumption.I have had my Bugs Bunny moments with carrots and I believe vegetables are wonderful.
An easier and more delicious way  to use vegetables are to make natural juices. These are also very popular in Jamaica. My favourite is the Carrot and Cucumber with Lime juice combination. It's very refreshing.
As usual I have  presented a list of the vegetable we consume in the Caribbean as well as the amount we refer to as servings.

DARK GREEN LEAFY, YELLOW AND OTHER STARCHY VEGETABLES
MEASURE/EXCHANGE
Green Leafy and other Low Calorie Vegetables
Baghi

Vegetables such as those listed in this group may be used as desired if raw, as they do not have much energy. When cooked use only 1 cup. You may use these vegetables at each meal in addition to your other vegetable allowance.
Bamboo shoots
Cabbage
Callaloo bush (Dasheen leaves, Aramanthus)
Carailli
Cauliflower
Celery
Chives/green seasoning
Christophene/Chocho
Cress/Criches/Cressles
Cucumber
Kale
Lettuce
Melongene/Egg Plant/Aubergine/Baigan
Mustard greens
Okra
Pak Choy/Patchoi/Chinese Cabbage
Pawpaw, green
Spinach
Squash (Cucumber type)
Tomato
Yellow and Other Vegetables
Beetroot
½cup
Bodi
¾cup
Carrot
½cup
Chow Mein (Chinese vegetables)
½ cup
Mixed vegetables, canned
½ cup
Onions
1 medium or 2 small or ½ cup
Pumpkin
½cup
String beans, salad beans (immature pod)
¾ cup
Turnip
½cup


I have only the Fats food groups left and then we will put this all together to get a better understanding of truly eating to survive.

Like this article? Please comment

0 comments: