List of Vegetables Reference

Using a list of vegetables is the best way to make simple raw food recipes and learn the benefits each food has to offer. Some vegetables are higher in calcium like organic kelp, while others are healthier when cooked.

Vegetables are high in minerals, which makes them a target source for meeting calcium and sodium requirements. They are also low in sugar so they are useful when just starting a raw food diet because the body cannot handle sugar well until it is cleaner.

Veggies are also low in calories and fat, which is an advantage for those trying to lose weight. This list of vegetables is a great resource to plan a raw food diet menu.

List of leafy greens

Spinach, Butterhead, Red and Green Romaine, Iceberg, Red and Green Leaf, Swiss Chard, Dandelions, Endive, Sorrels, Cos, Escarole, Red and Green Oak, Lolla Rosa, Tango, Celery

Leafy greens are a special list of alkaline foods that offer an abundance of calcium and protein (one bunch of spinach has 9.7 grams of protein!), and other minerals as well. You should try to eat as much as a pound a day of these raw foods.

These greens are all very alkalizing, but those that are more bitter (dandelions) may be harder to swallow and better to make into green smoothies with some sweet fruit.

Celery is not typically thought of as a leafy green but the greens attached to celery are very nutritious and high in minerals. The celery itself is a great source of natural sodium and should be a daily staple of your raw food diet menu.

List of vegetables that are sea vegetables:

Organic Kelp, Dulse, Hijiki, Arame, Nori, Wakame, Sea Lettuce, Kombu.

There exists the argument that the soils in which which we grow our food are depleted, and as a result, we are missing essential minerals in our diets, which we can obtain from sea vegetables. However, others argue we are land creatures and eating these foods are unnatural. Nonetheless, in my opinion, this list of vegetables is beneficial to ones health when enjoyed in moderation.

An important mineral these foods offer is iodine, which is a key player in a healthy thyroid gland. Organic kelp is an excellent source of iodine and has one of the highest amounts of calcium of any vegetable out there. Hijiki also has a lot of calcium.

If these foods taste too much like the ocean to you, add them to green smoothies to mask the taste. A good way to incorporate this group into your diet is to make sushi rolls with raw nori sheets and some nut pate, avocado and other vegetables as filling.

List of cruciferous vegetables:

Organic Kale, Collards, Broccoli, Cabbage, Brussels sprouts, Cauliflower, Radishes, Kohlrabi, Broccoli Rabe, Bok Choy, Horseradish, Turnip, Rutabaga, Mustard greens, Arugula, Watercress, Wasabi.

This list of vegetables is classified according to high cellulose content. Unlike other vegetables, the insoluble fibers in these foods are harder for humans to break down and absorb nutrients. Yet, I believe everybody is different and you should listen to your bodies response to any food.

I handle organic kale, collards and arugula especially well. However, brussels sprouts, broccoli and cauliflower taste bitter to me and do not digest well for me when they are cooked. You can always throw any of these greens into a blender and make green smoothies so that they are predigested for you.

This list of vegetables is a good source for making simple raw food recipes. A little variation can spruce up a boring salad and alternating between different greens is good for the body so try some organic kale one night instead of the same old romaine. Throw in some arugula for a peppery taste, or some mustard greens for some extra zing. These veggies are also good to steam if you are incorporating some cooked food into your diet.

List of vegetables that are tubers

Beets, Potatoes, Sweet Potatoes, Yams, Carrots, Parsnips, Radish, Jerusalem Artichoke, Rutabaga

This list of vegetables is root vegetables that should be cooked because of their very high cellulose and starch content. Aside from carrots and beets, these veggies are difficult for the body to digest when they are raw and not exactly palatable either, as most people do not find a raw potato appetizing.

You should steam or bake tubers and eat them plain or use a little pat of organic butter. I like to spread avocado on my sweet potatoes or use a little raw honey.

You may find some tubers digest easier for you than others. I find potatoes very constipating, but sweet potatoes give me no problems and this is probably because white potatoes are much more starchy.

While we are accustomed to eating the root of these plants which is the carrot itself, for example, the greens attached are full of minerals and vitamins. In fact, the greens have even more nutrients than the root in most cases. So instead of throwing out this part of the plant, save the greens for a salad or for making green smoothies.

List of vegetables that are squashes:

Pumpkin, Zucchini, Spaghetti, Hubbard, Delicata, Butternut, Yellow and Acorn Squashes.

This list of vegetables is also better off cooked (spaghetti squash is my favorite) except for zucchini, which can be eaten raw and is a great vegetable to help make your raw food diet menu more creative. Make zucchini into "spaghetti" by using a spiralizer. You can make a raw marinara sauce to top it with some blended sundried tomatoes, tomatoes, basil and dates.

List of vegetables conclusion:

You should be the judge of what vegetables your body is best compatible with, but concentrate on minimizing those vegetables that should be cooked, such as tubers and squashes. Save these foods for your evening meal and concentrate on raw veggies during the day. Leafy greens should be the staple of your diet so load up and enjoy.

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