Veggies List

High in vitamin C and K; good source of folate and fiber; contains glucosinolates (beneficial plant compounds).

Broccoli

Grown in temperate regions worldwide (U.S., Mexico, Europe, China). Peak in cool seasons (fall through spring). Great roasted, steamed, stir-fried, or chopped into salads and soups.

Excellent source of beta-carotene (vitamin A); provides fiber and potassium; low calories.

Carrot

Grown broadly in temperate climates (U.S., Canada, Europe, China). Available year-round; sweetest in cooler months. Use raw for snacking, roasted, in soups, stews, and baking.

Good source of vitamin C, vitamin K, and fiber; contains antioxidants and choline.

Cauliflower

Grown in cool-season regions (U.S., Mexico, Europe). Peak fall through spring. Use roasted, mashed, riced, or in curries and gratins.

Very high in vitamins K, A, and C; provides fiber, calcium, and antioxidants (lutein/zeaxanthin).

Kale

Grown in cool climates (U.S., Europe). Peak fall through spring; hardy in cold weather. Use in salads (massage), stir-fries, soups, and smoothies.

High in vitamins K and A; provides folate, iron, and magnesium; contains antioxidants.

Spinach

Grown in temperate regions (U.S., Europe, China). Peak spring and fall; available year-round. Use fresh in salads, wilt into pasta, omelets, soups, and smoothies.

Provides vitamin C, vitamin K, and fiber; low calories.

Green Beans

Grown in warm seasons (U.S., Mexico, Europe). Peak summer into early fall; available widely. Use sauteed, steamed, roasted, or in casseroles and salads.

High in vitamin C (especially red), vitamin A (red/orange), and antioxidants; low calories.

Bell Pepper

Grown in warm climates (U.S., Mexico, Spain, Netherlands via greenhouses). Peak summer/fall; available year-round. Use raw, roasted, stir-fried, or stuffed.

Hydrating (high water content); provides vitamin K and small amounts of potassium and fiber.

Cucumber

Grown in warm seasons (U.S., Mexico, Europe/greenhouses). Peak summer; available year-round. Use in salads, sandwiches, infused water, and quick pickles.

Low calories; provides vitamin C, potassium, and fiber.

Zucchini

Grown in warm seasons (U.S., Mexico, Italy). Peak summer. Use sauteed, grilled, roasted, spiralized, or baked into breads and muffins.

Provides vitamin C, potassium, and lycopene (especially cooked); contains antioxidants.

Tomato

Grown worldwide; field tomatoes peak summer, greenhouse tomatoes available year-round. Use fresh in salads, sauces, sandwiches, and roasting.

Contains antioxidants (quercetin) and vitamin C; low calories; provides small amounts of fiber.

Onion

Grown in many regions worldwide. Yellow/red onions store year-round; sweet onions peak spring/summer. Use as a base for soups, stir-fries, roasts, and salads (red).

Contains allicin-related compounds; provides manganese, vitamin B6, and vitamin C in small amounts.

Garlic

Grown in temperate regions worldwide (China, U.S. California). Harvest summer; stored year-round. Use in nearly everything: sautees, sauces, roasted, dressings.

Excellent source of beta-carotene (orange varieties) and fiber; provides vitamin C and potassium.

Sweet Potato

Grown in warm temperate/subtropical regions (U.S. North Carolina, China). Peak fall/winter; available year-round. Use roasted, mashed, fries, soups, and baking.

Provides potassium, vitamin C (some lost with cooking), and fiber (especially with skin).

Potato

Grown widely (U.S., Canada, Europe). Available year-round. Use baked, mashed, roasted, fried, and in soups/stews.

High in vitamin K and C; provides fiber and glucosinolates.

Cabbage

Grown in cool seasons (U.S., Europe, China). Peak fall through spring. Use for slaws, stir-fries, soups, and fermentation (sauerkraut/kimchi).

Low calories; provides vitamin K, folate, and some vitamin A.

Lettuce (Romaine)

Grown in temperate regions; year-round via different growing areas/greenhouses. Best in cooler seasons. Use for salads, wraps, and grilled romaine.

Provides B vitamins (riboflavin, niacin), selenium, and antioxidants; low calories.

Mushrooms (Button/Cremini)

Cultivated indoors year-round worldwide. Use sauteed, roasted, in sauces, soups, and stir-fries.

Good source of folate, vitamin K, and fiber; contains antioxidants.

Asparagus

Grown in temperate regions (U.S., Peru). Peak spring; available longer via imports. Use roasted, grilled, sauteed, or blanched for salads.

High in vitamin K and C; provides fiber and antioxidants (glucosinolates).

Brussels Sprouts

Grown in cool climates (U.S., Europe). Peak fall/winter. Best roasted, sauteed, shredded for slaws, or glazed.

Provides fiber and antioxidants (nasunin in skin); low calories.

Eggplant

Grown in warm climates (Mediterranean, Asia, U.S.). Peak late summer/fall. Use roasted, grilled, in curries, ratatouille, and dips (baba ganoush).