In the village where we live we enjoy a mild and relatively warm winter. That is why in our garden next to the house we grow vegetables all year round. In the autumn we harvest the heat-loving plants, clear the garden of stems and rhizomes, and then dig the ground by hand and leave it to rest in the winter to spare the soil. In a small part of the garden we plant onions and garlic, which grow slowly in winter and in early spring we have green onions and green garlic for cooking and salads. We have an unheated greenhouse, which allows us to grow vegetables during the cold winter months. At the end of summer we usually sow seeds of leafy vegetables and produce seedlings, which we transplant later. In the autumn we gradually start to remove the stems of the plants we have grown in the summer in the greenhouse, enrich the soil with new compost and plant new vegetables for the winter months. In autumn, before the outside temperatures drop below 0°C, we carefully dig up the roots of chard and ordinary beet roots, clean them of most leaves and plant them in rows inside the greenhouse. We sow seeds of turnips, spinach, radishes and arugula. We plant root seedlings of lettuce and kale, as well as onion and garlic bulbs. Periodically water with water, and when temperatures rise – 5°C cover the vegetables in the greenhouse with frost cloth. This is how we grow clean food for our table without chemical fertilizers and detergents. And now in January we enjoy a variety of fresh leafy vegetables.
Lettuce
We plant and grow several types of lettuce – Green Curly Lettuce, Butterhead Lettuce and Red Lettuce because they have different taste and color of the leaves, as well as differences in the amounts of minerals and bioflavonoids. It is low in calories, but rich in nutrients. It contains many vitamins and minerals: Vitamin K and Folate /B9/, Thiamine /B1/ and Vitamin E, Riboflavin /B2/ and Niacin /B3/, Pantothenic acid /B5/ and Choline /B4/, Biotin /B7/ and Vitamin B6, Vitamin A and Vitamin C. As well as minerals: Manganese and Potassium, Phosphorus and Calcium, Magnesium and Copper, Iron and Zinc, Sodium Chloride and Iodine. All lettuce contains a large amount of the antioxidants Lutein and Zeaxanthin, as well as Quercetin . The composition of red lettuce also includes selenium and flavonoids /red dyes/. Lettuce leaves are the main ingredient in the Detox Salads I make.
Nutritional value per 100 g of product:
Lettuce green curly – Energy value – 11 kcal, Protein – 1 g, Carbohydrates – 1 g, Fat – 0 g, Fiber – 2 g.
Butterhead lettuce – Energy value – 13 kcal, Protein – 1 g, Carbohydrates – 1 g, Fat – 0 g, Fiber – 1 g.
Red lettuce – Energy value – 16 kcal, Protein – 1 g, Carbohydrates – 1 g, Fat – 0 g., Fiber – 1 g.
Swiss chard /Mangold/
We started growing different types of chard in our garden more than 20 years ago, when I embarked on the path to a healthy lifestyle. This year we grow White Swiss chard, Red Swiss chard and Green Swiss chard. The differences in the taste of the leaves of the different species of Swiss chard are barely perceptible. Large tender leaves with crispy and juicy stalks – a wonderful addition to any salad! The calorie content of Swiss chard is low, but the amount of vitamins and minerals is more than in lettuce. It contains many vitamins and minerals: Vitamin K and Folate /B9/, Vitamin A and Vitamin C, Vitamin E and Riboflavin /B2/, Vitamin B6 and Niacin /B3/, Pantothenic acid /B5/ and Thiamine /B1/. As well as the minerals Magnesium and Iron, Manganese and Copper, Potassium and Phosphorus, Calcium, Zinc and Selenium. Swiss chard leaves contain large amounts of the antioxidants Lutein and Zeaxanthin, Myricetin and Quercetin.
Nutritional value per 100 g of product:
Swiss chard leaves – Energy value – 19 kcal, Protein – 2 g, Carbohydrates – 3 g, Fat – 0 g., Fiber – 2 g.
Beetroot leaves
We grow several types of beets – Fodder beet root, White sugar beet root and Red beet root. We use both the roots and the leaves in the preparation of our food – fresh salads, soups and stews, pies and sarma /beetroot leaves rolls/. In autumn we take out the beet roots and plant the smallest ones in a row in the greenhouse, and we store the rest in a cool and dark place in the basement. So all winter we have fresh beetroot leaves for salads. Although beet leaves do not have as many vitamins and minerals as their Swiss chard cousin, they still contain many valuable nutrients. The composition of the leaves includes vitamins – Vitamin K and Vitamin A, Vitamin C Riboflavin /B2/, Vitamin E and Thiamine /B1/, Vitamin B6 and Pantothenic acid /B5/, Folate /B9/ and Niacin /B3/, Choline. As well as minerals – Iron and Magnesium, Potassium and Manganese, Copper and Calcium, Phosphorus and Zinc, Selenium. Beetroot leaves contain the antioxidants Lutein and Zeaxanthin.
Nutritional value per 100 g of product:
Beetroot leaves – Energy value – 22 kcal, Protein – 2 g., Carbohydrates – 4 g., Fat – 0 g., Fiber – 4 g.
Kale
We started raising Kale after switching to a vegan gluten-free diet more than 3 years ago. For me, my meeting with Kale was love from the first bite – with the young leaves I make smoothies and fresh salads, and with the bigger leaves I cook soups and stews. As it is cold-resistant, it can also be grown outdoors during the cold winter months, but its leaves become very tough and are more suitable for cooking. That is why we grow it in the greenhouse – so the leaves remain thin and tender. Kale leaves are low in calories and high in vitamins, minerals and antioxidants. Its vitamins include – Vitamin K and Vitamin C, Folate /B9/ and Vitamin B6, Vitamin E and Niacin /B3/, Riboflavin /B2/ and Thiamine /B1/, Biotin /B7/ and Pantothenic acid /B5/. As well as minerals – Manganese and Iron, Calcium and Magnesium, Phosphorus and Potassium, Selenium and Zinc, Copper and Sodium Chloride. It contains the antioxidants Lutein and Zeaxanthin, as well as Quercetin.
Nutritional value per 100 g of product:
Kale – Energy value – 49 kcal, Protein – 3 g, Carbohydrates – 1 g, Fat – 2 g, Fiber – 4 g.
Arugula / Wild rocket
We have been growing arugula for many years, but we usually sow it in the field in the spring. This year we decided to sow in the greenhouse – now we have a wonderful arugula with tender leaves, which is a wonderful addition to any salad. Low-calorie leafy vegetables rich in vitamins, minerals and antioxidants. It contains vitamins – Vitamin K and Folate /B9/, Vitamin A and Vitamin C, Pantothenic acid /B5/ and Riboflavin /B2/, Vitamin B6 and Thiamine /B1/, Choline and Vitamin E, Niacin /B3/. As well as minerals – Iron and Calcium, Magnesium and Manganese, Phosphorus and Potassium, Copper and Zinc, Selenium. Arugula leaves contain large amounts of the antioxidants Quercetin, Lutein and Zeaxanthin.
Nutritional value per 100 g of product:
Arugula – Energy value – 25 kcal, Protein – 3 g, Carbohydrates – 4 g, Fat – 0 g, Fiber – 2 g.
Spinach
We traditionally grow spinach in our garden every year – in the greenhouse during the cold winter months and in the open field in the spring. We usually cook it in soups and stews, bake pies and savory cakes. But in the last 2 years I have started adding fresh spinach leaves to smoothies and salads, sauces and pates. Although it is a low-calorie vegetable, it is rich in vitamins, minerals and antioxidants. The composition of spinach includes vitamins – Vitamin K and Vitamin A, Folate /B9/ and Vitamin C, Vitamin E and Vitamin /B6/, Niacin /B3/ and Riboflavin /B2/, Thiamine /B1/ and Choline, Pantothenic acid /B5/ and Biotin /B7/. As well as minerals – Iron and Manganese, Calcium and Magnesium, Potassium and Phosphorus, Sodium Chloride and Zinc, Copper and Selenium, Iodine. Spinach leaves are high in the antioxidants Lutein and Zeaxanthin, which is why they are on my list of superfoods.
Nutritional value per 100 g of product:
Spinach leaves – Energy value – 25 kcal, Protein – 3 g, Carbohydrates – 2 g, Fat – 0 g, Fiber – 2 g.
Spring onions and garlic / Green onions and garlic
Every year in the fall we plant onion and garlic bulbs and so in the winter and spring we have green onions and garlic to eat. I like to eat spring onions or garlic stalks with tofu and warm vegan gluten-free bread! Spring onion and garlic stalks are low in calories but rich in vitamins, minerals and antioxidants. Another advantage of spring onions and garlic is that they contain phytoncides. They contain vitamins – Vitamin K and Vitamin C, Folate /B9/ and Vitamin B6, Vitamin A and Thiamine /B1/, Vitamin E and Niacin /B3/, Choline and Riboflavin /B2/, Pantothenic acid /B5/. As well as minerals – Iron and Manganese, Potassium and Phosphorus, Calcium and Copper, Magnesium and Zinc. Spring onion and spring garlic stalks contain the antioxidants Quercetin, Lutein and Zeaxanthin.
Nutritional value per 100 g of product:
Spring onions and garlic – Energy value – 23 kcal, Protein – 2 g, Carbohydrates – 3 g, Fat – 1 g, Fiber – 3 g.
Daikon radish
For the first time we decided to sow Daikon radish, not knowing if it will be able to withstand the low temperatures in our country during the winter months. At the moment we are enjoying beautiful large leaves, and white roots are growing every day. Daikon radish leaves are a wonderful addition to soups and stews, and the root I will add to fresh salads. Daikon radish leaves and roots are low in calories. The nutritional composition of Daikon radish root includes vitamins – Vitamin C and Vitamin B6, Folate /B9/ and Pantothenic acid /B5/, Thiamine /B1/, Niacin /B3/ and Riboflavin /B2/. As well as minerals – Iron and Copper, Potassium and Phosphorus, Calcium and Magnesium, Manganese and Zinc, Selenium. Daikon radish leaves contain vitamins – Vitamin C and Vitamin A, Riboflavin /B2/, Thiamine /B1/ and Niacin /B3/. As well as minerals – Iron and Calcium, Magnesium and Potassium, Phosphorus. The composition of the leaves includes the antioxidant Quercetin.
Nutritional value per 100 g of product:
Daikon radish – Energy value – 15 kcal, Protein – 1 g., Carbohydrates – 3 g., Fat – 0 g., Fiber – 1 g.
Nutritional value per 100 g of product:
Daikon radish leaves – Energy value – 33 kcal, Protein – 4 g, Carbohydrates – 4 g, Fat – 0 g, Fiber – 0 g.
Radish
Radishes are present in our garden every year – we sow in several stages in the greenhouse, and then spring outdoors. So we have fresh radishes to eat in winter and spring. With radishes I mainly prepare raw salads because I like their light spiciness and crunchiness. And with radish leaves I cook soups and stews. Radishes and their leaves are low in calories, but they contain many vitamins and minerals. The composition of radishes includes vitamins – Vitamin C and Folate /B9/, Vitamin B6 and Niacin /B3/, Pantothenic acid /B5/ and Thiamine /B1/, Choline and Vitamin K. As well as minerals – Iron and Potassium, Manganese and Phosphorus , Selenium and Calcium, Magnesium and Zinc, Copper and Iodine. Radishes contain small amounts of the antioxidants Lutein and Zeaxanthin, as well as flavonoids. Radish leaves contain vitamins – Vitamin C and Vitamin A, Riboflavin /B2/, Thiamine /B1/ and Niacin /B3/. As well as minerals – Iron and Calcium, Magnesium and Potassium, Phosphorus. The composition of radish leaves includes the antioxidant Quercetin.
Nutritional value per 100 g of product:
Radish – Energy value – 12 kcal, Protein – 1 g, Carbohydrates – 2 g, Fat – 0 g., Fiber – 2 g.
Nutritional value per 100 g of product:
Radish leaves – Energy value – 33 kcal, Protein – 4 g., Carbohydrates – 4 g., Fat – 0 g., Fiber – 0 g.
Sources used for the nutritional value of vegetables:
www.en.wikipedia.org
www.bg.wikipedia.org
www.checkyourfood.com
www.healthbenefitstimes.com