Even when the family budget is tight, there's no reason you can't have a healthy, vitamin and mineral-rich lunch and dinner on your table every day! Here are the top ten "wallet-friendly" ingredients that Vegetaristan recommends you keep in the kitchen.
These products are widely available year-round, and are key for a balanced and nutritious diet.
1. Beets
Beets are a great source of vitamin C, fiber, and folate. They are high in potassium, which is essential for healthy nerve and muscle function. They also have manganese, which is good for your bones, liver, kidneys, and pancreas. You can roast or boil beets, or even shred them and add raw beets to a salad.
Suggested recipe: Vegan Borscht
2. Pumpkin
Pumpkin is an excellent source of beta-carotene, a powerful antioxidant that is converted to vitamin A in the body. The fiber, vitamin C and potassium found in pumpkin all support the health of the heart!
Suggested recipe: Pumpkin Lentil Soup
3. Potatoes
Potatoes are rich in vitamin B6, and a great source of potassium, copper and vitamin C, as well dietary fiber. Potatoes are great in salads, soups, boiled, fried, baked, and can be eaten year-round.
Suggested recipe: Vegan potato pancakes (baked, not fried!)
4. Carrots
Carrots improve vision, help prevent cancer, slow down aging, and promote healthier. Chewing raw carrots helps protect your teeth and gums! Carrots are also very affordable year round!
Suggested recipe: Kazakh-style carrot salad
5. Cabbage
Consumption of cabbage helps to prevent cancer. Cabbage is a good source of fiber, and it helps to protect from radiation and keeps the heart healthy. It supports the immune system and promotes digestion when consumed as a probiotic such as sauerkraut or kimchi. You can easily find both of these at your local bazaar!
6. Locally-grown spinach
Remember to eat your greens! Spinach has both anti-inflammatory and anti-cancer benefits; it provides antioxidant effects as well, and helps to build up bones. It's a great source of vitamin A, vitamin K, manganese and folate.
Suggested Recipe: Summer Green Smoothie
7. Herbs (dill, cilantro, mint, basil)
Herbs are an excellent addition to soups, salads, and main dishes. They are available year round, and a little bit goes a long way! You can even use mint to help fight a cold. Try our herbal tea to fight off back-to-school colds here!
8. Local apples
We all know the saying 'an apple a day keeps the doctor away!' Apples are good for the heart, are high in fiber and pectin, and may even boost your exercise endurance before a workout. Enjoy them fresh off the market stand!
9. Lentils
Lentils help to lower cholesterol, support heart health, prevent constipation, stabilize blood sugar, and provide an excellent source of protein. Remember to rinse your lentils thoroughly before boiling, and soak them as well. Our pumpkin lentil soup is a fast nutritious and delicious addition to lunch or dinner!
10. Rice
Rice is a gluten-free product, and an excellent source of antioxidants. Rice is a great source of energy for an active lifestyle and sports. It's very affordable, which is important in today's economy.
Try our delicious vegetarian plov recipe here!
These products are widely available year-round, and are key for a balanced and nutritious diet.
1. Beets
Beets are a great source of vitamin C, fiber, and folate. They are high in potassium, which is essential for healthy nerve and muscle function. They also have manganese, which is good for your bones, liver, kidneys, and pancreas. You can roast or boil beets, or even shred them and add raw beets to a salad.
Suggested recipe: Vegan Borscht
2. Pumpkin
Pumpkin is an excellent source of beta-carotene, a powerful antioxidant that is converted to vitamin A in the body. The fiber, vitamin C and potassium found in pumpkin all support the health of the heart!
Suggested recipe: Pumpkin Lentil Soup
3. Potatoes
Potatoes are rich in vitamin B6, and a great source of potassium, copper and vitamin C, as well dietary fiber. Potatoes are great in salads, soups, boiled, fried, baked, and can be eaten year-round.
Suggested recipe: Vegan potato pancakes (baked, not fried!)
4. Carrots
Carrots improve vision, help prevent cancer, slow down aging, and promote healthier. Chewing raw carrots helps protect your teeth and gums! Carrots are also very affordable year round!
Suggested recipe: Kazakh-style carrot salad
5. Cabbage
Consumption of cabbage helps to prevent cancer. Cabbage is a good source of fiber, and it helps to protect from radiation and keeps the heart healthy. It supports the immune system and promotes digestion when consumed as a probiotic such as sauerkraut or kimchi. You can easily find both of these at your local bazaar!
6. Locally-grown spinach
Remember to eat your greens! Spinach has both anti-inflammatory and anti-cancer benefits; it provides antioxidant effects as well, and helps to build up bones. It's a great source of vitamin A, vitamin K, manganese and folate.
Suggested Recipe: Summer Green Smoothie
7. Herbs (dill, cilantro, mint, basil)
Herbs are an excellent addition to soups, salads, and main dishes. They are available year round, and a little bit goes a long way! You can even use mint to help fight a cold. Try our herbal tea to fight off back-to-school colds here!
8. Local apples
We all know the saying 'an apple a day keeps the doctor away!' Apples are good for the heart, are high in fiber and pectin, and may even boost your exercise endurance before a workout. Enjoy them fresh off the market stand!
9. Lentils
Lentils help to lower cholesterol, support heart health, prevent constipation, stabilize blood sugar, and provide an excellent source of protein. Remember to rinse your lentils thoroughly before boiling, and soak them as well. Our pumpkin lentil soup is a fast nutritious and delicious addition to lunch or dinner!
10. Rice
Rice is a gluten-free product, and an excellent source of antioxidants. Rice is a great source of energy for an active lifestyle and sports. It's very affordable, which is important in today's economy.
Try our delicious vegetarian plov recipe here!
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