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According to Dr. Everett Koop (former US Surgeon General) 10 of the most nutritious vegetables in the world are: broccoli, spinach, Brussels sprouts, Lima beans, peas, asparagus, artichokes, cauliflower, sweet potatoes & carrots
Top 5 most Nutritious Fruits = Blueberries, Kiwi, Strawberries, Guava & Cranberries
Usually the best way to get your vegetable nutrients is to buy organically grown veggies and eat them raw, lightly steamed or in nutritious soups or stir-fries.
Here's my top ten list!
1. Green leafy vegetables, such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups. (In season Now!)
2. Broccoli is good steamed, raw (as a snack or in salads) and cooked in soups, stir-fries and other dishes. Both the green flower heads and stalks are nutritious.
3. Brussels sprouts are best quickly steamed to preserve nutritional values and avoid releasing sulfur smells caused by excess cooking.
4. Cauliflower, because of its bland flavor, can be eaten as a raw snack or added inconspicuously to dishes like soups and chili to boost nutritional values.
5. Red and Green Peppers are great in salads and healthy stir-fries.
6. Garlic and Onions are most nutritious eaten raw in salads or healthy dips. But they also make great flavorings for just about any cooked dish. (In Season Now!)
7. Sweet Potatoes are delicious when baked and eaten plain (without butter). They can also be used in soups and stir-fries. (In Season Now!)
8. Tomatoes (actually fruit) are good in salads and on sandwiches. Cherry tomatoes make great raw snacks. And pasta sauce is a good source of tomato nutrients.
9. Green Peas are best eaten raw (especially snow peas) or lightly steamed. Add fresh peas to salads (including chicken and pasta salad), soups and stir-fries.
10. Carrots are sweet, high in carotenoids and super when grated into any kind of salad. Baby carrots also make good raw snacks.
Check out your local Farmers Market!
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Ladybug McGreen's Blog 
