| ewc_food_guide.pdf |
For optimum health, choose your fruits and vegetables from this list:
VEGETABLES + CABBAGE FAMILY
Broccoli, green or purple sprouting
Brussels sprouts
Cabbage, red or green
Cauli ower, white, green, or purple
Collard greens Kale, any variety Kohlrabi Mustard greens Savoy cabbage Turnips
GREENS
Arugula
Beet greens
Kale
Leaf lettuce, red or dark green
Radicchio
Spinach, bunch
(not packaged or pre-cut)
DRIED PEAS AND BEANS
Kidney beans Lentils, any variety Pinto beans
Red beans Yellow peas
ONIONS AND GARLIC
Bold-tasting (hot) onions
Chives, onion or garlic
Fresh garlic, any variety (Avoid processed garlic)
Leeks (Eat the white and green portions)
Red onions (bold, not mild varieties)
Scallions (Also called green or spring onions)
Shallots, any variety
POTATOES
Potatoes with blue, purple, or red esh
Russet potatoes (more nutritious than white or Yukon golds)
Dark- eshed sweet potatoes (also called
“yams”)
OTHER ROOT CROPS
Beets, dark red
Carrots, dark orange, red, or purple (Bagged
“baby” carrots are less nutritious)
TOMATOES
Dark-red cherry, grape, or currant tomatoes
Small to medium- sized dark-red slicing tomatoes
Black or purple tomatoes, if available
Tangerine (orange) tomatoes
nutritious and delicious produce.
FRUITS + APPLES
Braeburn Cortland Jonathan
Fuji
Gala
Granny Smith Liberty Honeycrisp Red delicious
CITRUS FRUITS
Blood oranges Cara Cara oranges Clementines
Navel oranges
Red grapefruit Tangelos (Honeybells) Tangerines Valencia oranges
GRAPES AND RAISINS
Black, red, or blue grapes
Currants (Zante)
Golden raisins (contain sulfur)
Muscat raisins
Raisins made from red grapes
MELONS
Dark-red watermelons Orange honeydew
STONE FRUITS
Plums, purple, black, or red
White- eshed peaches or nectarines
Bing cherries or other dark red cherries
Sour cherries
Queen Anne cherries (pie cherries)
TROPICAL FRUITS
Golden pineapples (may be labeled
“extra-sweet”)
Mangoes
Mexican papayas (Maradols)
Red and “Baby” bananas
VEGETABLES + CABBAGE FAMILY
Broccoli, green or purple sprouting
Brussels sprouts
Cabbage, red or green
Cauli ower, white, green, or purple
Collard greens Kale, any variety Kohlrabi Mustard greens Savoy cabbage Turnips
GREENS
Arugula
Beet greens
Kale
Leaf lettuce, red or dark green
Radicchio
Spinach, bunch
(not packaged or pre-cut)
DRIED PEAS AND BEANS
Kidney beans Lentils, any variety Pinto beans
Red beans Yellow peas
ONIONS AND GARLIC
Bold-tasting (hot) onions
Chives, onion or garlic
Fresh garlic, any variety (Avoid processed garlic)
Leeks (Eat the white and green portions)
Red onions (bold, not mild varieties)
Scallions (Also called green or spring onions)
Shallots, any variety
POTATOES
Potatoes with blue, purple, or red esh
Russet potatoes (more nutritious than white or Yukon golds)
Dark- eshed sweet potatoes (also called
“yams”)
OTHER ROOT CROPS
Beets, dark red
Carrots, dark orange, red, or purple (Bagged
“baby” carrots are less nutritious)
TOMATOES
Dark-red cherry, grape, or currant tomatoes
Small to medium- sized dark-red slicing tomatoes
Black or purple tomatoes, if available
Tangerine (orange) tomatoes
nutritious and delicious produce.
FRUITS + APPLES
Braeburn Cortland Jonathan
Fuji
Gala
Granny Smith Liberty Honeycrisp Red delicious
CITRUS FRUITS
Blood oranges Cara Cara oranges Clementines
Navel oranges
Red grapefruit Tangelos (Honeybells) Tangerines Valencia oranges
GRAPES AND RAISINS
Black, red, or blue grapes
Currants (Zante)
Golden raisins (contain sulfur)
Muscat raisins
Raisins made from red grapes
MELONS
Dark-red watermelons Orange honeydew
STONE FRUITS
Plums, purple, black, or red
White- eshed peaches or nectarines
Bing cherries or other dark red cherries
Sour cherries
Queen Anne cherries (pie cherries)
TROPICAL FRUITS
Golden pineapples (may be labeled
“extra-sweet”)
Mangoes
Mexican papayas (Maradols)
Red and “Baby” bananas
| eatingonwildside_shoplist.pdf |
| book_excerpts.pdf |
