Archive for the ‘Vegetables’ Category

Carrot Benefits: Vitamin A, Eyesight Myths and Why Whole Carrots Beat Pills

by on Tuesday, May 27th, 2008

Carrots are a staple in vegan and vegetarian kitchens, and for good reason. My original post listed five benefits, and some of them need a correction, so here is the evidence.

Do carrots improve your eyesight?

Not in the way the old post suggested. The American Academy of Ophthalmology lists the idea that eating carrots will improve your vision as a common eye myth. The truth behind it is that vitamin A is essential for healthy eyesight, and carrots have high amounts of it. Vitamin A deficiency can cause night blindness, but it is rare in the United States, and carrots will not give you better vision than a healthy person already has.

How much vitamin A is in a carrot?

Carrots contain beta-carotene, which your body turns into vitamin A. The NIH explains that 12 micrograms of dietary beta-carotene equal 1 microgram of vitamin A (RAE). According to USDA data, a medium raw carrot (61 grams) provides about 510 micrograms RAE. Women need 700 micrograms a day, and men 900, so one medium carrot covers roughly three-quarters of a woman’s daily need.

Do you need vitamin pills if you eat carrots?

No, and the old post was right about that. You can meet your vitamin A needs with food, and it is safer. The NIH reports that two large trials found beta-carotene supplements increased the risk of lung cancer in smokers, by 18 percent in one trial and 28 percent in the other, which also included former smokers and asbestos-exposed workers. Talk to your doctor before taking beta-carotene pills if you smoke or have smoked. Our post on antioxidant foods explains why colorful vegetables beat supplements.

Does carrot juice fight cancer or slow aging?

The old post claimed that carrot juice has anti-cancer properties, that beta-carotene slows aging and that carrots are good for the skin. I could not find solid evidence for those claims, so I have dropped them. Juice also has less fiber than the whole vegetable: USDA FoodData Central lists 0.8 grams per 100 grams for canned carrot juice and 2.8 grams for raw carrots. A glass of carrot juice is a fine drink, but it is not a miracle substitute for water or for eating the whole thing. If you want more advice on vitamins from food, see vitamin deficiency: who is at risk.

Vegan foods for Pregnancy

by on Wednesday, January 16th, 2008

Pregnant lady who is a vegetarian can still be a vegetarian while they are pregnant. Just to make sure that the pregnancy gets enough nutrition fact which the pregnancy is supposed to have. And all nutrition food can find in vegan food as well.
Since you are pregnant, make sure that you have:

An addition 300 calories per day,

10 – 14 grams of protein,

Vitamin 12 used to tissue synthesis,

Iron which is used to form baby’s blood and increase maternal blood volume,

Calcium/Vitamin D which the pregnancy should get at least 4 or more servings a day which the pregnancy can find in green leafy vegetable, tofu, soymilk and orange juice.

Zinc, which is used for growth and development. It can be found in peas, beans, brown rice.

Folate, normally even non pregnant lady still need it at least 400 microgram a day but 600 microgram for pregnancy. It can be found in Dark green leafy vegetable, whole grain and orange juice.

Pregnancy should make sure that they will get all these nutrition everyday for the benefits both for mom and the kid. It’s the wrong idea that pregnancy should quit of being a vegan as long as the pregnancy has enough nutrition facts which all of them can be found in vegan foods.

10 Fun Facts About Vegetables: Join the Veggie Trivia Train

by on Saturday, November 10th, 2007

The original Veggie-Blog post was a playful invitation: What fun facts do you know about broccoli? It promised a reader-powered "train" of facts, but the published post never included that list. Let’s give the idea a proper destination.

The featured image is an AI-generated illustration, not a photo of a real garden.

Broccoli already has its own place in our broccoli basics guide, so this trip makes ten new stops around the produce aisle—from rainbow carrots to underground potato stems and edible flower buds. Along the way you’ll discover how familiar foods grow, which parts of plants reach our plates, and a few surprises to share around the dinner table.

A quick note: "Vegetable" is a cooking and shopping word, not a single botanical category. Roots, stems, leaves, flowers and even fungi can appear together on a vegetable plate. That’s part of the fun.

The 10 stops on our vegetable fact train

1. Carrots come in a whole rainbow of colors

If your mental image of a carrot is bright orange, there’s a much bigger palette waiting at the farmers’ market. According to University of Illinois Extension, carrots come in shades of orange, red, yellow, purple and white. One purple variety, ‘Black Nebula’, is so rich in pigment that it looks almost black.

Try it at home: Roast two different carrot colors side by side with a little oil and salt. Compare their sweetness and texture, and see which shade everyone picks first. Add a squeeze of lemon before serving for contrast. This makes a nice low-pressure way to get younger cooks curious about vegetables.

2. Cauliflower does not have to be white

Cauliflower comes in green, orange and purple forms as well as the familiar white heads. According to University of Minnesota Extension, these colorful types need sunlight for their characteristic colors to develop. By contrast, growers sometimes cover white cauliflower heads with leaves to help keep them pale.

A colorful head doesn’t necessarily mean a different recipe: most can be roasted, steamed, folded into curry or added to a sheet-pan dinner. Try it at home: Make a mixed-color roasted cauliflower plate with cumin, garlic and a lemon-tahini drizzle. That’s an easy conversation starter without making any dubious claims about one color being "superior."

3. Asparagus spears can grow into fern-like plants

The green asparagus spear we cook is a young stem emerging from underground buds. If it’s not harvested, it keeps growing into a tall, feathery plant commonly called an asparagus "fern." Those fern-like shoots help the plant collect energy for a future harvest.

That makes asparagus a remarkable example of how a familiar grocery item looks completely different later in its life cycle. Try it at home: For dinner, roast or lightly steam asparagus until just tender, and serve it with lemon, olive oil and cracked pepper. If you garden, look up a photo of mature asparagus ferns before deciding how to manage your patch.

4. Brussels sprouts grow up a tall stalk

Brussels sprouts are not miniature cabbages growing separately under the soil. They develop along the stalk of a tall, leafy plant, one small head forming where a leaf meets the central stem. Once you’ve seen a whole Brussels sprout stalk, a supermarket bag of loose sprouts suddenly makes much more sense.

Try it at home: Cut sprouts in half, toss with olive oil and roast with the flat sides facing the hot tray. Finish with mustard, a little maple syrup and toasted seeds. Some people who don’t like boiled sprouts enjoy the firmer texture and browned edges of roasted ones.

5. An artichoke is an unopened flower bud

The globe artichoke is harvested while its flower bud is still immature. Its layered outer parts protect the center; if left to mature, the bud can develop into a striking thistle-like flower. The edible "heart" is the fleshy base, but preparation matters: in mature artichokes, the fuzzy center called the choke is removed before the heart is eaten.

Try it at home: Use canned or jarred artichoke hearts (checking the ingredients and seasoning) in a white-bean salad with parsley and lemon. For a kitchen project, learn to trim and steam a fresh globe artichoke; it takes more effort but makes the plant’s structure easy to understand.

6. One garlic clove can grow into a new garlic plant

A garlic bulb is made up of individual cloves. Growers plant suitable cloves, and a clove can develop roots and shoots and eventually form a new bulb. The tiny segments we mince into sauces are therefore also a practical starting point for growing garlic.

Not every supermarket clove is well suited to every climate, and gardening experts recommend choosing planting material appropriate for your region. Try it at home: Turn roasted garlic into a creamy, dairy-free white-bean dip with lemon and olive oil. If you’re interested in gardening, ask a local nursery which garlic varieties thrive where you live.

7. A regular potato is a stem tuber, not a root

Potatoes grow underground, so it’s tempting to call them roots. Botanically, though, an ordinary potato is a swollen underground stem called a tuber, as Penn State Extension explains. Its little "eyes" are buds capable of producing shoots—one giveaway that you’re looking at modified stem tissue.

Try it at home: Compare a potato, a carrot and an onion before cooking. They may all come from below ground, but they represent different plant structures: a stem tuber, a true root and a bulb. Then make a simple tray of roasted potatoes with rosemary. Avoid eating green potatoes or sprouts; follow food-safety guidance for trimming and discarding suspect potatoes.

8. Sweet potatoes are not close relatives of ordinary potatoes

Despite the similar names, sweet potatoes and familiar white potatoes belong to different plant families. According to South Dakota State University Extension, sweet potatoes are in the morning glory family, while regular potatoes belong to the nightshade family. What we eat from the sweet-potato plant is an enlarged storage root, not the stem tuber we eat in a regular potato.

The distinction is more than trivia—it illustrates how people often name foods by appearance or cooking use rather than ancestry. Try it at home: Roast cubes of sweet potato and ordinary potato on the same tray, then compare their textures. Add smoked paprika and chickpeas for a filling vegetarian bowl.

9. Rhubarb is used like fruit, but the edible part is a stalk

Rhubarb often turns up in pies and crumbles, yet the harvested part is a leaf stalk, not a fruit. The leaves are poisonous and must not be eaten. That’s why rhubarb recipes use properly trimmed stalks only.

Try it at home: Simmer chopped, trimmed rhubarb stalks with strawberries and a little sugar for a tart fruit-style compote to spoon over yogurt or a plant-based alternative. If growing rhubarb, identify and discard the leaves safely and keep them out of cooking. Rhubarb is a reminder that "plant-based" never means "every part of every plant is edible."

10. Mushrooms are fungi, not vegetables in the botanical sense

Mushrooms are sold in the vegetable aisle and appear in countless vegetarian dishes, but they belong to the fungal kingdom rather than the plant kingdom. The cap and stem we see are often the reproductive structure of a much larger fungus. Unlike green plants, fungi do not make their food by photosynthesis.

Try it at home: Sauté cultivated mushrooms until their released liquid cooks down, then add garlic, thyme and a dash of soy sauce or tamari. Serve them over toast or grains. Buy known edible mushrooms from reliable sellers: never eat a wild mushroom based on a casual photo or internet identification.

Turn the facts into a family food challenge

Want to make vegetable trivia more than a reading exercise? Pick three facts from this list and try one of these simple activities:

  1. Build a produce rainbow. Find as many naturally colored vegetables as you can, and check each one’s name.
  2. Sort what you’re eating. Is it a root, a modified stem, a flower bud, a leaf or a fungus?
  3. Cook the same ingredient two ways. Compare roasted and steamed cauliflower, or fresh and sautéed mushrooms.
  4. Sketch the growing plant. What did that edible piece look like before harvest?
  5. Share one new discovery. Tell someone the fact that surprised you most.

Keep this activity playful and age-appropriate, and wash fresh produce before preparing it.

Join the train: share your favorite vegetable fact

The original post asked readers for broccoli facts; this time we want to hear about the whole produce aisle. What vegetable fact surprised you? Leave a comment with the fact, its source if you know it, and a favorite way to cook that ingredient.

Please share your own words and avoid copying paragraphs from other websites. We may feature selected, fact-checked contributions in a future update with permission. There is no paid placement or promised backlink.

For other veggie inspiration, try our vegetarian soup flavor quiz or our vegetarian omelette recipe collection.

Questions readers ask

Are tomatoes and other vegetable-aisle foods really fruits?

In botanical terms, fruits develop from flowers and contain seeds; in cooking, the word "vegetable" often refers to savory ingredients. The categories overlap in the kitchen.

Can I eat rhubarb leaves?

No. Rhubarb leaves are toxic; use properly trimmed edible stalks only.

Are mushrooms vegan?

Edible mushrooms are fungi, not animals. Plain cultivated mushrooms are generally suitable for vegan meals, although sauces and packaged products can include animal-derived ingredients.

How can I encourage kids to try different vegetables?

Let them compare colors, shapes and textures, help rinse produce, or build a rainbow tasting plate. Avoid pressuring them to clean their plates; repeated low-pressure exposure can make trying new foods easier.

Final thought

A dinner plate can contain roots, modified stems, flower buds, leaf stalks and fungi—sometimes all at once. That’s a good reminder that vegetables are worth exploring for curiosity and flavor, not just as an obligation to "eat your greens." Pick one new ingredient for your next shopping trip and see what you learn.