Tatsoi - is a member of the Brassica family, making it a relative of cabbage and broccoli.  They also share the

same cancer-fighting properties as broccoli and are respectable source of calcium.  Use its mild, mustardy

 leaves in salads or stir-fry. 

 

Dandelion leaves are very nutritious and contain beta carotenes that are very good for the eyes, skin, hair,

etc. They are also a good source of vitamins B1, B2, B5, B6, B12, C, E, and P.  Further, dandelion contains

high levels of iron and calcium. In addition to all of the above, dandelion contains potassium, phosphorus, magnesium, and zinc, which are excellent for the human body. Due to its vast array of nutrients, dandelion benefits the body in many ways.  Fresh and tender dandelion leaves are used in preparing salads for the purpose of cleansing the body. Just eat 4 leaves a day for all your needs.

 

Basil Fino Verde/Opal Basil– are popular herbs in Italian cooking, particularly in pesto. This fragrant and flavourful herb is an excellent, nutritious addition to your pasta sauce, soup, or salad. An array of flavonoids exist in basil, which help to protect cells and chromosomes from damage. Studies have shown that two of these flavonoids in particular, orientin and vicenin, are useful in protecting cell structures and chromosomes from damage by radiation and oxygen. Basil is a good source of vitamin A, which helps to prevent damage to the cells by free radicals. Eugenol provides an anti-inflammatory effect, by blocking an enzyme called cyclooxygenase. Also helps repel flies and mosquitoes.

 

Spring Onions –Chop leaves and use in salads, Sauces, stir-fries etc. Wide-ranging claims have been

made for the effectiveness of onions against conditions ranging from the common cold to heart disease, diabetes, osteoporosis, and other diseases. They contain chemical compounds believed to have anti-inflammatory, anticholesterol, anticancer, and antioxidant properties such as quercetin.   

 

Kale—Pick whilst young for use in salads, or leave to mature for use like cabbage in stir-fry or cooked.

Kale contains seven times the beta-carotene of broccoli, carotenoid keep UV rays from damaging the eyes causing cataracts. Kale is a rich source of well-absorbed calcium, a mineral that is important to prevent osteoporosis.  Kale is a rich source of folate and vitamin B6.- fights fat.  High in fibre makes your bowel movement regular.  Kale also contains a powerful phytochemical sulforaphane which helps boost body's detoxification enzymes, thus helping to clear potentially carcinogenic substances more quickly. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed. 

 

 

Beetroot—is a vegetable known for its rejuvenating properties.  One of the highest in folic acid and iron, which are good for hair, nails and skin.  Makes the skin look younger.  Contains Silica for good health of bones, arteries and skin.  Also contains the hormone dopamine which prevents grumpiness and depressive symptoms.

Parsley Triple Curl/Italian—Valuable culinary herb. Vitamins A, B, C. Organic source of iron and potassium - it has been found that cancer cells cannot multiply in potassium. Tea of crushed leaves will deter head lice.  Used in salads and seasoning.

Calendula -petals are considered edible, used to add color to salads or rice, can be added to chicken feed to produce darker egg yolks. Calendula, is a beautiful flower that also possesses a multitude of health benefits.  Rich in phytochemicals including lycopene, which is recommended to assist with the prostate, also rich in nutrients including – calcium, coenzyme Q10, vitamin C and vitamin E.  Reduces inflammation and is soothing to the skin.  Helps regulate the menstrual cycle and lower fever.  Useful for sunburn, as well as for neuritis and toothache.  Good for diaper rash and other skin problems in small children.  Calendula flower tea was traditionally used internally as a gargle for reducing inflammation of the mucous membranes of the mouth and throat, for soothing sore throats, laryngitis and tonsillitis, coughs, dryness of the lungs and digestive upsets.

Celery—The important minerals in this magical veggie  effectively balance the body's blood ph neutralizing    acidity. Celery juice acts as the perfect post-workout tonic as it replaces lost electrolytes and rehydrates the body with its  rich minerals. Celery is known to contain at least eight families of anti-cancer compounds.  Among them are the acetylenics that have been shown to stop the growth of tumor cells. Phenolic acids which block the actions that encourage the growth of tumor cells.  And coumarins which help prevent free radicals from damaging cells. Celery juice has been shown to effectively  lower LDL (bad) cholesterol. The phytochemical coumarins prevent the formation and development of the colon and stomach cancers. The potassium and sodium in celery juice helps to regulate body fluid and stimulate urine production, making it an important help to rid the body of excess flliud. The polyacetylene in celery is an amazing relief for all inflammation like rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis. Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides help relax the muscle around arteries, dilating the vessels and allowing blood to flow normally. To be effective, drink the juice for one week, stop for three weeks, and start over. Drink celery juice frequently throughout the day. It helps curb your cravings for sweets and rich food.  Celery will also hold its nutrition when cooked.

Lettuce— has been around for 2500 years, it’s made a place for itself in salads, tacos, sandwiches and burgers. Cooked lettuce is a part of Chinese cuisine. Also one of the most healthy foods, and has very high nutritional value, which is why it is a recommended part of a balanced diet, even for those who are trying to lose weight. Lettuce cannot be preserved, and should be eaten fresh, to be enjoyed, and to gain the maximum nutrients from it. It has a good source of chlorophyll and vitamin K. An excellent source of vitamins A, B1, B2, and C, folic acid, manganese, chromium, and  provides a good source of choline. It is important to know that the outer leaves may contain fifty times more nutrients than the stem, so eat everything.

 

 

CHIVES  -A most useful perennial culinary herb in dips, salads, soups, casseroles. Contains iron. They are reported to have beneficial effects on the circulatory, digestive and respiratory systems.

Spinach—Pick outside leaves as required. High in nutrients.  An excellent source of antioxidants. High             in lutein, nutrients in spinach help lower blood  cholesterol.  It also contains carbohydrates, protein, fiber, vitamin A, vitamin C, calcium, iron and folic acid. For best nutritional value, eat raw or slightly cooked.

 

Carrot tops -may be mixed in with a  mixed   lettuce salad. You may also use it for garnish.                       Carrot greens are high in vitamin K, which is lacking in the carrot itself. Pop them in your juice.  Carrot tops are an outstanding source of chlorophyll, the green pigment that studies have shown to combat the growth of tumours. Chlorophyll contains cleansing properties that purify the blood, lymph nodes, and adrenal glands. Scientists have been unable to synthesize chlorophyll in the laboratory, but green plant foods contain sufficient quantities to protect the human body

 

Endive is a vegetable that looks very much  like lettuce,  except that it is curly.  The taste of this salad vegetable is rather bitter but it contains a  particular compound that is tremendously helpful for our optic system.  Among all the green vegetables, endive is one of the richest source of vitamin A.  It is also a good source of vitamin C, calcium, chlorine, iron, phosphorus, potassium, sulphur; and excellent provider of fibre and carotene. With each leave containing only one calorie, endive is a delight to weight watchers. Regularly drinking endive juice with other juices helps to clean up skin problems like acne.  Drink mixed juice containing endive, carrot and celery for best help in reducing asthma attacks.

 

Rocket –this leafy green with rich and strong peppery taste has excellent love-inspiring properties and aphrodisiac powers, rocket is also considered one of the most useful and healthiest natural superfoods. It is very low in calories and can be a great source of dietary fibre, vitamins C, A, K and P, iron, potassium and other nutrients and minerals we all need. Experts say that one of the most significant health benefits of Rocket is to improve our blood quality. It is a very effective stimulant, it gives power and energy, and can stop coughs, for soothing sore throats, laryngitis and tonsillitis, dryness of the lungs and digestive upsets.

             

Cos : Many find cos lettuce to have the maximum   flavour among other lettuce varieties. Its leaves are              long, crisp and dark green in color. Cos lettuce is also considered to be the most nutritious among all varieties of lettuce

Amaranth -The word amaranth means "everlasting" in Greek. . It is high in fibre and contains calcium, iron, potassium, phosphorus, and vitamins A and C.  The fibre content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans.

 

Coriander -has so many benefits that a book can be  written on them. It has eleven components of essential

 oils, six types of acids , minerals and vitamin each having a number of beneficial properties. The rest is given below. The health benefits of coriander include swellings, high cholesterol levels, diarrhea, Mouth ulcers, anemia, digestion, menstrual disorders, eye care, conjunctivitis, skin

 

Radicchio is an excellent addition to salads, adding crunch and a distinctive nutty, pleasantly bitter flavor. Its burgundy color is also gorgeous in among green leaves. Radicchio is a good source of vitamin B and vitamin C, calcium, iron and phosphorus.

 

Dill—is perhaps best known for its ability to spice of a soup, salad, or dish.

Two types of healing compounds, monoterpenes and flavonoids, make dill a unique healing herb. The monterpene components (caryone, limonene and anethofuran) have antioxidant properties. The flavonoids (kaempferol and vicenin) help promote a healthy heart and fight off cancer.

KOMATSUNA—Also known as 'Japanese Spinach', or 'Tender green'.  Large, thick, smooth leaves on upright plant.  Milder than regular mustard greens.  Heat & cold tolerant.  Leaves and flowering stems used raw or cooked, with flavour between mustard greens & cabbage. 

 

Chamomile is an herb that comes from a flowering plant from the daisy family. Both the fresh and dried flowers of chamomile have been used to create teas for centuries to cure a number of health problems. The active ingredient in chamomile essential oil is known as bisabolol, which has a number of anti-irritant, anti-inflammatory, and anti-microbial properties. Chamomile can be used topically or orally to treat a number of everyday ailments, such as: Insomnia and other sleep disorders, Anxiety and Panic Attacks, Muscle twitches, Wounds, burns, and scrapes, Skin conditions such as psoriasis, eczema, chickenpox, and diaper rash, Stomach problems such as menstrual cramps, stomach flu, and ulcers.

Bok Choy—Important health benefits that have been associated with consuming bok choy include its abilities to aid in healthy digestion. It is high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber. The leafy vegetable is lowfat, low calorie, and low carb, and also contains potassium and vitamin B6. Some of the vitamins found in bok choy are also powerful antioxidants, making this tasty cabbage an extremely healthy treat.  The rich amount of beta-carotene inherent in bok choy can help to reduce the risk of certain cancers. Beta-carotene has also been known to reduce the risk of cataracts. Bok choy is also an excellent source of folic acid, and can also contain other healthful nutrients like iron, depending on where it was grown.

 

Tomato -One of the most well known tomato eating benefit is its' Lycopene content. Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases.Studies involving the tomato have cropped up all over the world of medical science. There are more health benefits derived from eating a tomato than the scientific community is able to print, at least yet.  These studies have proven not only the benefits in preventing cancer, heart disease as well as high cholesterol are also in the tomato’s sights.

 

 

French Marigold— is used in companion planting for many vegetable crops. Its root secretions kill nematodes in the soil and it is said to repel harmful insects, such as white fly.

 

Peppermint -The health benefits of peppermint are numerous. Peppermint is an effective herbal treatment for indigestion, headaches, nausea, gas and indigestion. Pop a few leaves in boiling water to make tea.  The tea is also helpful to calm nerves and unblock nasal congestion.

Rainbow Chard/silverbeet - Heirloom from New Zealand dating back to 1849 Chard's vitamin K levels are almost shocking in their excess. There's enough vitamin K in one 150g serve of rainbow chard or silverbeet for six times your daily requirements. It's also packed with vitamins A, C and E. It is high in fibre and contains riboflavin and B6. It has high concentrations of manganese, magnesium, potassium, iron and other minerals. All of this amounts to a great food for preventing premature aging, colds and flu and aneamia. Chards are also high in beta-carotene, a strong anti-oxidant that helps to protect the eyes against sun damage and helps prevent heart disease and cancer.

 

Use: Chard may be steamed, sautéed, or braised, and it can be added to soups, stews, and casseroles. The leaves and stems may be cooked and served together, or prepared separately as two different vegetables. The Italians make an egg frittata with chard. For salads and sandwiches, it’s best to use young, tender leaves. For a simple side vegetable, leaves of medium size can be quickly sautéed—the stalks can be prepared this way, too. Older leaves and stalks are best steamed, boiled, or added to soups, as the stems require a longer cooking time to become tender than the leaves do.

 

Sage -Useful culinary herb in cooking, salads, pasta and seasoning. Medicinal uses: hair rinse; mouthwash teeth whitener. Repels moths and flies.

 

               

Viola are among the most popular edible flowers. Viola are easy  to grow and are among the few flowers that actually taste good.  Both the flowers and leaves in fresh and dried forms have been standard fare in Europe and other areas in the world since before the 14th century. Fresh flowers are most often used for garnishing, crystallizing and  have been used to flavor vinegar, The pungent perfume adds inimitable sweetness to desserts, fruit salads and teas .

Oregano, whose name means ‘mountain joy’ is just loaded with health benefits! It also happens to be delicious with a   warm, balsamic and aromatic flavor that makes it the perfect addition to Mediterranean and Mexican cuisines.  Oregano is a effective anti-bacterial. It also has potent anti-oxidant activity. Oregano contains numerous phytonutrients – including thymol and rosmarinic acid – that have also been shown to function as potent antioxidants that can prevent oxygen-based damage to cell structures throughout the body.

PURSLANE This wonderful green leafy vegetable is very low in calories and fats; but is rich in dietary fiber, vitamins and minerals.  Fresh leaves contain surprisingly more Omega-3 fatty acids than any other leafy vegetable plant. Research studies shows that consumption of foods rich in ω-3 fatty acids may reduce the risk of coronary heart disease, stroke and also help prevent development of ADHD, autism, and other developmental differences in children.  It is an excellent source of Vitamin A, one of the highest among green leafy vegetables. Purslane is also a rich source of vitamin C, and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary minerals, such as iron, magnesium, calcium, potassium and manganese.

Borage - Wide, hairy, bluish-green, leafy plant with star-shaped blue flowers.  Medicinal herb.  Flowers used in salads, pot pourri or as garnish.  Young leaves used in salads (to add cucumber flavour), soups, cooked like spinach.

French Sorrel—Heirloom dating back to 1677.  Perennial, culinary herb / vegetable.  Rich, green leaves used fresh in salads, or cooked in soups, sauces, dressings etc.  High in Vitamin C & copper. 

 

Thyme-  Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Only recently, however, have researchers pinpointed some of the components in thyme that bring about its healing effects. The volatile oil components of thyme are now known to include carvacolo, borneol, geraniol, but most importantly, thymol. .  Attracts bees to the garden

SACRED BASIL or Tulsi, slender green leaves, hairy purplish stem, musky and slightly mint scent, often grown in houses, gardens and near temples in India, said to be a tonic aiding digestion, use in salads.

 

Alphine Strawberry -Strawberries are one of the healthiest fruits you can include in your family's diet. Strawberries the wonder fruit, rich in antioxidants and helps in preventing cardiovascular diseases, cancer and also helps in delaying aging. Strawberries are  rich in vitamins and minerals and are low in calories. They are also one of the most highly sprayed  fruits 

 

Spinach—Pick outside leaves as required. High in nutrients.  An excellent source of antioxidants. High in lutein, nutrients in spinach help lower blood cholesterol. It also contains carbohydrates, protein, fiber, vitamin A, vitamin C, calcium, iron and folic acid. For best nutritional value, eat raw or slightly cooked.

 

Shallots