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Go for more vegetables in legumes your diet !

If you decided to watch your weight, I advise you go for vegetables in your diet. Vegetables are the best choice because most are low in calories and have minimal fat. They are low in calories and high in nutrition, so they are always going to help you achieve your goals and feel better.

Vegetables have rich content of nutrition: protein, vitamins, potassium, phosphorus, magnesium, calcium, iron, manganese, copper and zinc. A high vegetable diet absolutely protects our bodies from all the major and minor health problems. According to studies, people consuming greater amounts of vegetables in their diet are high on energy and feel less exhausted or stressed out. To find out more about the nutrition content in vegetables, check the list below.

bell pepper

Bell Peppers

Nutrition Facts: A great source of vitamine A and B6. Vitamine A is also called the beauty vitamine, it helps prevent the aging of the skin. Also a good source of vitamine C.

How to choose: Always choose the ones that have vibrant colors, firm, and look fresh.

How to store: Clean well and store in the fridge for up to 7 day.

How to cook: Best if consumed raw. Add them in salads, very delicious if added in fresh carrot or apple juice. Grill them and serve them as a side for your favorite grilled meat.



This is the most popular vegetable. Baked, fried, boiled or grilled they are a very good choice for a fast and easy meal. Unfortunately, we prefer them fried or baked with fatty toppings like sour cream, butter, cheese, bacon etc.

If we cook them properly, we can descover that potato is an excellent vegetable that offer a great source of fiber and a low calorie choice for a healthy meal. Just one medium potato contains 0 grams of fat, 2 grams of fiber, 2.5 grams of protein.

How to store: Best if stored in a dark place at room temperature. Don't refregerate them. Avoid storing potatoes together with onions, they will spoil faster. Try to use your potatoes within 2 months.

How to cook: Peel your potatoes only right before cooking them.



Nutrition Facts: The carrot cannot be only classified as the major ingredient in almost all the dishes but also as a very imprtant element in the diets. The carrot is an imprtant source of vitamine A and C, it is also a good antioxidant. The nutrition value of the carrots helps prevent many types of cancer as they help support our immune system.

How to choose: Always choose well defined carrots-fresh, straight, firm, and no cuts . Look for light orange carrots without any spots.

How to store: They stay fresh best in the fridge for up to 1 week.

How to cook: Best if consumed raw. A very good choice for fresh juice, salads. It is one of the most used vegetable in cooking.




Nutrition facts: Different studies have shown that the more tomatoes we eat, lower are the risks of the different kinds of cancers like breast, lung, pancreatic, bladder, cervical, and skin cancer. Its secret is in 'lycopene', the chemical that gives the tomato its red color and is known for its powers to fight diseases.

Lycopene also helps in the prevention of heart diseases and can slow down the development of cataracts and helps prevent different vision problems that can lead to blindness.

Lycopene is considered to prevent prostate cancer, and this puts tomatoes on the list of healthy food.

A medium-sized tomato provides 40% vitamin C and 20% vitamin A of the recommended dietary allowance.

Tomatoes contain a hight amount of vitamine A, C, B, B6, K, E, magnese and copper.

Considering all these benefits and many others to be discovered, tomatoes surely deserve to be included in our daily diets.

How to choose: The color is the most important sign when choosing the tomatoes. They should have deep red color, not very firm to touch, no black spots and they should smell fresh.

How to store: Storing the tomatoes is critical because this affects their nutrion value. If your tomatoes are not very ripe, store them in a dry place at room temperature, avoid direct sun and high humid places. If you keep your tomatoes at room temperature they keep their nutrition value for up to 5 day. Avoid storing tomatoes in the fridge.

How to cook: Very delicious raw, in salads. Mainly used in Italian and Mediterranean cooking.



Cucumbers were very popular in ancient times. They were grown in Egypt, ancient Greece and Rome.

Nutrition Facts: Cucumbers are excellent diuretics. Because of their high content of water, cucumbers are recommended by dietitians and doctors. The cucumber juice is very helpful for kidney, bile and digestive problems.

How to choose: Always choose dark green, firm, and fresh looking cucumbers.

How to store: Store the cucumbers in the fridge for up to 5 days. Don't put them in a plastic bag they will spoil faster.

How to cook: Very delicious in salads, sandwiches, or soups.



Nutrition Facts: Broccoli is a member of the cabbage family, and is closely related to cauliflower. It is a great source of vitamine A, K and C. Broccoli contains nutrients which have significant anti-cancer effects. Studies constantly show that diets high in vegetables, such as broccoli, kale, cabbage and cauliflower, are associated with lower cases of some cancers, including colon, lung, breast and ovarian cancer.

Broccoli and tomatoes, two vegetables that are considered to have the best capability to fight cancer are even more successful against prostate cancer when consumed together.

How to choose: Look for closed, green florets without brown spots. Check that leaves are not wilted and make sure broccoli smells clean.

How to store: Store broccoli in a plastic bag in the fridge for three to four days.

How to cook: Very delicious in salads, raw, steamed or boiled. Keep in mind that the broccoli stems are as edible as the florets, so use them too.



This is definetly not the most favorite vegetable, but the spinach is considered to do miracles. If Popeye the Sailor did not convince you about the benefits of this great vegetable, maybe the facts below will.

Nutrition Facts: This vegetable is available all year round, but the peak of its nutritional value is between march and may and between september and october. Spinach is very beneficial for those who suffer from osteoporosis, colon cancer or arthritis. Studies show that spinach is helpful in preventing ovarian cancer and helps in strengthening the bones. Spinach is also very well known as a good source of iron, just one cup of cooked spinach has 35.7% of the necessary daily intake.

How to choose: Choose crisp, green springy leaves. Avoid buying greens with leaves that are wilted, yellow, blemished, or too wet.

How to store: Keep the spinach in plastic bags. Don't wash your spinach before storing it in the fridge. It will stay fresh for up to 3-4 days.

How to cook: It can be used raw in salads, boiled or steamed. Very delicious in soups.


Cauliflower Nutrition FactsCauliflower

Very similar to the broccoli, cauliflower is a very popular vegetable, full of vitamins and fiber. It is scientifically proven that cauliflower and other cruciferous vegetables, such as broccoli, cabbage, and kale, contain nutrients that may help prevent cancer. Besides the most known white variety, cauliflower is also found in green and purple color. Green cauliflower provides more vitamin A and more vitamin C than white.

Nutrition Facts: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. Just 1 cup of raw cauliflower contains only 25 calories; so, this is a great vegetable for those who want to lose weight and stay healthy.

How to choose: Choose cauliflower that has a firm, heavy head with compact cream-colored florets. Avoid any brown specks.

How to store: Store it unwashed in a plastic bag with holes poked in it and away from fruits. It can be stored in the fridge for up to five days.

How to cook: Wash cauliflower only just before cooking. Separate the florets by cutting them apart from the inside of the cauliflower. The green leaves can be used, but they have a stronger flavor than the florets. It can be served steamed or boiled by adding a tablespoon of lemon juice and salt in the cooking water to prevent discoloration. Another method is to toss with olive oil and fresh herbs then roast and serve as is or with a light cream or cheese sauce.


Garlic Nutrition FactsGarlic

Garlic is the most used vegetable all over the world. It is most known as a great way to add flavor to a large variety of dishes. This vegetable is often associated with onions, shallots or leeks because they come from the same family.

Nutrition Facts: This is an excellent source of Vitamin C, Vitamin B6, Manganese, Calcium, Phosphorus and Selenium and it is low Saturated Fat, Sodium, and Cholesterol. Garlic has many healthy powers and may reduce cholesterol levels, lower blood pressure and is used in many remedies.

How to choose: Always choose bulbs that are large, plump, firm and tight. Avoid buying the peeled ones.

How to store: Keeping the garlic fresh is critical in cooking. After all, your dish is only going to be as good as the garlic you use. Garlic heads should not be stored in your kitchen fridge. If garlic is refrigerated or stored in a sealed plastic container then it will likely go soft and moldy. Garlic needs to be stored in a cool place away from direct sunlight. I always store it in my pantry, ensuring a cool dark environment.

How to cook: The best way to be eaten raw, to preserve its amazing nutrients. Just one raw finely minced garlic clove gives more flavor than a dozen cooked whole cloves. So, I always try to find ways to use it raw. Usually, it is used as flavor for nearly all savory dishes by sautéing briefly before adding other ingredients.






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