Soybeans are a plant food that are very high in protein. Soybeans are the only legume from which a liquid can be extracted “soy milk”. They can be pressed to extract oil and fermented to compose soy sauce.
Excellent source: potassium, magnesium, iron and folic acid.
Good source: phosphorous, copper, niacin, and riboflavin.
Sweet potatoes are implanted with your daily nutrient needs in one medium spud, as well as fiber and potassium. There are over 400 varieties of sweet potato. Its thin edible skin, smooth or rough, can be white, yellow, orange, red or purple; its flesh is white, yellowish or orange. The varieties of sweet potato are divided into dry flesh and those with most flesh.
Choose: firm sweet potatoes with no soft spots, cracks or bruises.
Avoid: refrigerated sweet potatoes.
Storing: handle sweet potatoes with care.
At room temperature: 7-10 days, in a cool, dark, well- ventilated spot, at less than 20°C.
In the fridge: cooked, 1 week.
In the freezer: cook before freezing.Excellent source: vitamin A (the more colored the sweet potato, the more vitamin A it contains).
Good source: potassium.
Spinach is a dark green leafy vegetable and one of the most nutrient- dense foods. It is high in fiber and low in calories. Spinach is harvested when the leaves are still young and tender, before the floral stems appear. Spinach is a good source of vitamins A, B2,C and K and also contains magnesium, manganese, iron, calcium and potassium.
Buy: Gourmet, 3 Brazil street, and City Stars Mall phase 2.
Choose: fresh, dark green spinach with tender, supple leaves.
Avoid: dull, yellowed, limp or waterlogged spinach.
In the fridge: 4-5 days, raw and unwashed. Cooked spinach does not keep well.
In the freezer: blanch for 2 min before. Avoid defrosting completely before using.
Excellent source (raw): folic acid, vitamin A, potassium, and magnesium.
Good source (raw): vitamin C, and iron.
Strawberries are considered a superfood, it is an excellent source of vitamin C. Vitamin C is an immunity booster as well as a powerful, fast –working antioxidant. They are also rich in folic acid, fiber and potassium. Some of the benefits they provide: help burn stored fat, ease inflammation, and promote bone health.
Choose: firm, glossy and well-colored strawberries. Check the condition of strawberries at the bottom of the container.
Storing: strawberries are perishable. Avoid exposing them to sunlight or leaving them at room temperature.
In the fridge: 2-3 days, packed loosely, unwashed, after removing any damaged strawberries. Cover to avoid their smell being absorbed by other foods.
In the freezer: whole, sliced, quartered or crushed, with or without sugar, after removing any underripe or overripe strawberries.
Avoid: soft, dull and moldy strawberries.
Excellent source: vitamin C.
Good source: potassium.
Properties: tonic, depurative, diuretic, mineralizing and astringent.