The Joys of Diet Gardening, Calories in Vegetables

Calories in Foods - Diet, Weight Loss, Losing Weight, Free Diet Plan

The Joys of Diet Gardening & Calories in Vegetables

weight loss - calories in vegetables - vegetable calories

Copyrighted by Diet Bites

Diet Bites - home of the free weight loss program! Save money, get in some great exercise & lose weight by starting a bountiful diet garden! You'll have tasty herbs and beautiful vegetables at your fingertips. Fresh always tastes best…..

A great way to enjoy some brisk (and fun) exercise while saving money and losing weight is to plant a diet garden. Fresh veggies and herbs taste wonderful and are packed with important vitamins you need when dieting.

A herb garden will provide you with freshness that will add a burst of flavor to your healthy recipes. Picture roasted rosemary chicken or an Italian sauce made with your fresh basil and tomatoes. What about fresh salsa? Ooh, bring out the dancing men!

Herbs can also be used to flavor oils. The intensity of the oil and herb mix will allow you to use less to get the job done! Just toss a few springs of your favorite herb into a flask of oil and allow herbs to meld with the oil. You can also try chopping some fresh herbs into your margarine; your tastebuds will quake with joy and again, it will take less to satisfy your hunger.

If you don't have a green thumb, there are some veggies that are very easy to grow. Try beginning with any of these: tomatoes, squash, onions, bell peppers, radishes, cucumbers and beans. If you do well, consider graduating to broccoli, okra and beets.

Check with your local nursery for a supply of sturdy plants. Different zones require different planting dates and plant care, so don't be timid in asking questions when making your choices. Seeds are another great choice! Again, just check for the recommended planting times and you're ready to go.

While you are at your nursery, be sure and pick up one of the popular, "Welcome to my Garden" stones, a few rubber snakes, a fake owl, a pair of cotton gloves, a wide brimmed hat, a pair of sunshades, and a clear plastic glass etched with penguins. The stone is for brag purposes, the snakes and the owl will help keep the birds out of your garden, the gloves, hat, and sunshades will protect you from the elements, and you'll look ultra cool drinking from your new penguin glass.

Counting Calories in Vegetables - Calorie Index

Vegetables

FOOD

SERVING SIZE & PREPARATION

NUTRITION NOTES

CALORIES

Calories in Alfalfa Sprouts

1/2 cup, raw

soups, salads, sandwiches, sauteed, steam, stir-fry

Contains folate; also contains substance that inhibits the absorption of trypsin, a digestive enzyme necessary for digesting protein. If uncooked, will counteract vitamin E and may damage liver or muscles. Eat only sprouted or cooked. Large quantities should be steamed at least 3 minutes.

Calories in Amaranth Leaves

(Pigweed)

1/2 cup, boiled

stir-fry, steam, with small potatoes like greens; leaves wilt quickly

Packed with Vitamin C, calcium and vitamin A. Also contains magnesium and potassium, helpful for lowering blood pressure naturally. It is prevalent along the roadsides and once considered a weed. Slightly sweet taste.

Calories in Artichoke Hearts

1/2 cup, boiled

Take heed with bottled or canned hearts as they contain a high amount of sodium.

Calories in Asparagus

1/2 cup, boiled

steam, boil, stir-fry, great when prepared as a soup

High in sulfur content, thus causing an unusual scent in urine after ingesting. Acts as a superior diuretic. Do not eat if you have gout as the purines in asparagus may contribute to the disease.

Calories in Bamboo Shoots

1/2 cup, sliced & drained

eat thoroughly cooked or canned versions

Good source of fiber and zinc. Raw shoots contain poisonous amounts of cyanogens that will cause cyanide poisoning so cook thoroughly before ingesting.

Calories in Beets

1/2 cup, sliced & boiled

pickled, boiled, steamed, canned

Ingesting an abundance of beets can cause red urine. Beets act as a great diuretic.

Calories in Broccoli

1/2 cup, chopped & boiled

boiled, stir-fry, steamed

Cancer-fighter. May help lower cholesterol and control diabetes. Avoid yellow pods.

Calories in Brussels Sprouts

1/2 cup, boiled

Cancer-fighter. Packed with fiber AND gas.

Calories in Cabbage

1/2 cup, boiled

Good source for folate and vitamin C. Cancer-fighter. Available in many varieties: red, green, purple, Chinese, etc.

Calories in Carrots

1 raw

steamed, boiled, stir-fry

Superior source for vitamin A. Eating with 'plant iron-sources' such as beans, will enhance absorption of vitamin A.

Calories in Cassava (Tapioca)

3 1/2 ounces, raw

tapioca pudding - thickening purposes

Chief source of iron. Also known as yucca. Cassava is the starchy tuber of a tropical shrub and resembles a sweet potato.

120

Calories in Cauliflower

3 florets, raw

Cancer-fighter; contains purines so avoid if you have gout. Avoid speckled specimens.

Calories in Celeriac

3 1/2 ounces, boiled

adds body to soups

Like celery, parsley-scented. Blanch in saltwater and lemon juice to counteract bitter taste. Vitamin C, builds healthy blood. May help regulate blood sugar.

Calories in Celery

1/2 cup raw

Virtually calorie-free. Avoid if you are allergic to mugwort, birch pollen or fennel.

Calories in Chicory

1/2 cup raw

Folate; good source of calcium. Roots are sometimes used as a coffee substitute.

Calories in Chives

1 Tablespoon raw

May protect against stomach cancer.

Calories in Corn

1 ear

Forms a complete protein when eaten with legumes (beans). May cause allergic reaction in some individuals.

Calories in Cucumber

1/2 raw

Cancer-fighter. Always peel waxed cucumber. Avoid if you are allergic to pollen or aspirins.

Calories in Eggplant

1/2 cup

popular in Mediterranean dishes

Substitutes nicely for meat. Good for flushing excess sodium from the body, thus helping to lower blood pressure.

Tends to absorb oil when cooking.

Calories in Endive

1/2 cup raw

May cause skin rash in some individuals. Tastes a bit stronger than lettuce. Wilted heads can be revived in cold water.

Calories in Garden Cress

(Field Cress)

1/2 cup raw

Cancer-fighter. Relative to the cabbage. Grown in marshes.

Calories in Garlic

1 clove raw

Lowers cholesterol; acts as a natural blood thinner. Also acts as a mild antibiotic and digestive aid. Do not eat if you take blood thinners.

Calories in Ginger Root

1 Tablespoon raw

Flavor enhancer with little nutrients. Helps relieve heartburn, stomach gas, nausea and vomiting.

Calories in Greens (Beet, Collard, Dandelion, Mustard, Turnip)

1/2 cup raw

broil, steam, stir-fry

delicious with cornbread

Cancer-fighter. People with kidney stone disorders should eat beet greens sparingly. As for Dandelion greens, do not harvest by roadway due to exhaust fumes and herbicides.

Turnip & Mustard Greens: Eat with beans to boost vitamin absorption.

Calories in Kale

1/2 cup boiled

serve with fennel seeds

Cancer-fighter. Sometimes grown as an ornamental in the garden.

Calories in Kelp

1 ounce raw

sushi wrapper, tea

A type of seaweed that aids in the regeneration of red blood cells. Excellent iodine source. Also aids in the prevention of tooth decay. Japan cooks are very big on seaweed; almost 1/4 of all food prepared there contain some variety of seaweed. Dried seaweed needs to be soaked before use.

Calories in Kohlrabi

1/2 cup, boiled

Cancer-fighter. Resembles turnip, but much sweeter. Leaves also edible.

Calories in Lamb's Quarters

1/2 cup, boiled

Nutritious yet rarely-used leafy green. Cancer-fighter and helps lower blood pressure naturally. Eat with foods high in heme iron (such as lean beef) to maximize nonheme iron absorption. Individuals with a history of kidney stones should eat sparingly.

Calories in Laver

1 ounce raw

sushi wrapper, snack

A variety of red seaweed abundant in iodine so do not eat in high doses.

Calories in Leeks

1/2 cup boiled

Cancer-fighter. Split down its length and wash thoroughly as grit collects within the stalk and leaves.

Calories in Lettuce (Butterhead, Iceberg, Looseleaf, Romaine)

1 cup raw

If you are allergy-sensitive, handling lettuce may trigger hives.

Lettuce is so low in calories it's a Dieter's Dream!

Calories in Mushrooms

1/2 cup

May lower blood pressure, combat illness and heart disease. May have powerful antiviral, antitumor and anticholesterol powers. Eat with garlic to boost power. Contain purines so avoid if you have gout.

Calories in Okra (Lady's Finger)

1/2 cup

May help relieve carpal tunnel syndrome and lower blood pressure. Discoloration may occur if cooked in brass, copper or iron - though harmless.

Calories in Onions

1/2 cup

Cancer-fighter. May protect against heart attack.

Calories in Parsley

1/2 cup

Good for freshening Dieter's Breath. Wilted parsley can be revived in cold water.

Calories in Parsnips

1/2 cup

Lowers cholesterol, improves digestive health, great source of folate, cancer-fighter, helps control high blood pressure.

Calories in Peppers (Chili, Green Bell, Red Bell, Yellow Bell, Banana)

1/2 cup

May increase metabolism. Contain vitamin C and A. Work to speed healing.

Calories in Potato

1-7 ounces

Contains 2 times the potassium as a banana. May help control blood sugar in diabetics. Do not eat heavily sprouted potatoes; the green eyes are poisonous and the potato can make you very sick.

220

Calories in Pumpkin

1/2 cup

Abundant in beta-carotene. Member of the gourd family. Contains protein, fiber, and iron. Eat with heme-iron foods such as red meat to boost absorption of nonheme iron contained in pumpkin. Seeds make a great healthy snack.

Calories in Purslane

1/2 cup

May lower blood pressure. Avoid if you have a history of kidney stones. Prepare as you would fresh spinach.

Calories in Radishes

1/2 cup

Cancer-fighter. Great snack choice. May grow up to 50 pounds in size.

Calories in Rhubarb

1 cup

Potassium, vitamin C, helps control blood pressure. Avoid if you have a history of kidney stones.

The leaves can be fatal.

Calories in Rutabagas

1/2 cup

mash like potatoes

Cancer-fighter. Remove any wax on the root before cooking.

Calories in Salsify

1/2 cup boiled

May cause gas so start out small. Oyster-like taste. Roots may grow in excess of one foot.

Calories in Scallions

1/2 cup raw

Cancer-fighter. Eat with beans to enhance absorption of minerals.

Calories in Shallots

1 Tablespoon raw

Cancer-fighter. Tastes like a cross between onion and garlic. Choose unsprouted bulbs.

Calories in Spinach

1/2 cup

Contains iron, but only 2% is readily absorbed by the body. May help prevent migraine headaches. Contains purines so should be avoided by people with gout. Also contains oxalates so people with a history of kidney disease should avoid.

Calories in Squash (Acorn)

1/2 cup

Cancer-fighter. Contains iron for healthy blood, as well as fiber, potassium and magnesium thus helping to control blood pressure and ward off strokes. Perfect food for peak mental and physical health. Related to pumpkin, though sweeter in taste.

Calories in Squash (Butternut)

1/2 cup

Nutty taste, rich in fiber. Supplies niacin, a B vitamin that has a vital role in nutrient metabolism.

Calories in Squash (Straightneck, Crooneck)

1/2 cup

Super low in calories. The fiber content may help lower cholesterol.

Calories in Squash (Hubbard)

1/2 cup

Helps control blood sugar. Cancer-fighter. Related to the cucumber and watermelon. Has tough, wart-like rind. Rind is very tough so do not peel.

Calories in Squash (Spaghetti)

1 cup

Great pasta alternative sometimes called vegetable spaghetti. Stores well for several weeks.

Calories in Squash (Zucchini)

1/2 cup

Ultra low in calories. Purchase smaller specimens as large ones contain big seeds.

Calories in Sweet Potato

1-4 ounce

High in vitamin A and C. Helps regulate blood sugar.

117

Calories in Swiss Chard

1/2 cup

Eat with peppers or cauliflower to enhance iron absorption. People with a history of kidney disease should avoid. Relative of the beet.

Calories in Tomato

1-4 ounce

May trigger hives in some people

Calories in Turnips

1/2 cup boiled

Cousin to the rutabaga. Contains vitamin C and fiber. May help regulate blood sugar. Good cancer-fighter.

Calories in Wakame

1 ounce raw

A form of seaweed. Contains iodine and is high in sodium Soak for 20 minutes before using and discard center vein. Simmer no longer than a minute to preserve nutritional benefits.

Calories in Water Chestnuts

1/2 cup

An edible tuber of a sedge that grows in mud on the banks of ponds, lakes and marshes. Great in stir-fries.

Calories in Watercress

1/2 cup raw

Cancer-fighter. Nutrients best preserved by eating raw.

Calories in Yams

1/2 cup

Potassium, vitamin C, folate, fiber - which helps prevent constipation and regulate blood pressure. Not related to the sweet potato, though closely resemble in appearance.

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