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Onions are bulbous vegetables with layers of papery skin.
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Rich in antioxidants and have potential health benefits.
-
Widely used as a base ingredient for soups, stews, and various savory
dishes.
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Commonly used in salads, soups, stews, and as a base for many dishes.
-
Rich in vitamin C, contributing to immune health.
-
Potatoes are versatile, starchy tubers with a neutral taste.
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Common varieties include russet, red, and Yukon Gold.
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Prepared in numerous ways—mashed, baked, fried, or roasted.
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Excellent source of carbohydrates, potassium, and vitamin C.
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Their high fiber content also promotes digestive health.
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Garlic is a small bulb with individual cloves and a strong, pungent flavor.
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Widely used in cooking for its aromatic qualities and depth of flavor.
-
Can be minced, sliced, or crushed and added to a variety of dishes.
-
Recognized for potential health benefits, including immune system support.
-
Allicin, a compound in garlic, is believed to have antimicrobial and
antioxidant properties, contributing to overall well-being.
-
Coconuts are tropical fruits with a tough, fibrous husk.
-
Coconut flesh can be grated, shredded, or pressed to extract coconut milk.
-
Commonly used in Southeast Asian and tropical cuisines.
-
Versatile ingredient in both savory and sweet dishes.
-
Coconut oil, extracted from the flesh, contains healthy saturated fats and
is suitable for high-heat cooking.
-
"Fresh Veggies" is a broad category that may include a variety of vegetables
like lettuce, carrots, cucumbers, and more.
-
These vegetables are rich in vitamins, minerals, and fiber.
-
Incorporate them into salads, stir-fries, and side dishes for a nutritious
boost.
-
Fresh veggies support hydration due to their high water content.
-
Leafy greens like spinach and kale within this category are particularly
nutrient-dense.
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Mushrooms are fungi with various shapes, sizes, and flavors.
-
Common types include button, shiitake, and portobello mushrooms.
-
Used in a variety of dishes, imparting a savory umami taste.
-
Versatile ingredient in vegetarian and meat-based recipes.
-
Mushrooms are a natural source of vitamin D when exposed to sunlight during
growth.
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Broccoli is a cruciferous vegetable with a green, flowering head.
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Rich in vitamins C and K, as well as fiber.
-
Can be steamed, roasted, or added to salads and stir-fries.
-
Known for its potential health benefits, including anti-cancer properties.
-
Broccoli contains sulforaphane, a compound linked to various health
benefits.
-
Tomatoes are juicy fruits commonly used as vegetables in cooking.
-
Varieties include plum, cherry, and beefsteak tomatoes.
-
Used in sauces, salads, soups, and as a base for countless dishes.
-
High in lycopene, an antioxidant associated with various health benefits.
-
Tomatoes also provide a good source of vitamin A, potassium, and folate.
-
Capsicums, also known as bell peppers, come in various colors—red, yellow,
green.
-
Sweet and crunchy, they add color and flavor to dishes.
-
Can be eaten raw in salads, stuffed, or used in stir-fries and casseroles.
-
Rich in vitamins A and C, contributing to immune system health.
-
Capsaicin, found in peppers, is known for its potential metabolism-boosting
properties.
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Ginger is a knobby rhizome with a spicy, zesty flavor.
-
Commonly used in both sweet and savory dishes, as well as beverages.
-
Adds warmth to stir-fries, curries, and is a key ingredient in ginger tea.
-
Known for its anti-inflammatory and digestive properties.
-
Gingerol, a bioactive compound in ginger, is recognized for its potential
anti-nausea effects.
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