Vegetable Profiles

Carrots

Everyone is familiar with carrots. They can be eaten raw or cooked and are one of the most popular root vegetables on Earth. 

Did you know that the original carrot was purple? It is rumoured that the orange carrots we know and love today originated in 17th Century Holland where growers bred orange varieties to gain favour of Dutch Royalty, orange being the colour of the royal family. This may or may not be true but it is a good story anyway 🙂

In terms of nutrition carrots contain:

• Vitamins A, C and K
• Thiamin, Niacin and Vitamin B6
• Potassium
• Beta Carotene, Lutein and Zeaxanthin

Carrots can provide the following health benefits and more:

• Protecting Eye Health
• Boosting Immune System with Antioxidants
• Decreasing Risk of Stokes and Heart Disease
• Protecting Against Cancers
• Maintaining Oral Health
• Boosting Skin Health and Wound Repair
• Protecting Brain Health and Improving Cognitive Function

Butterhead Lettuce

Butterhead Lettuce are very large, beautiful head lettuces providing excellent value for money. Each leaf is removed by turning the lettuce upside down and peeling off one large leaf at a time.

Butterhead Lettuce is more than main ingredient in your tossed salad , why not try these no waste ideas?

• Use whole leaves as delicious, low-carb alternative wrap for tacos
• Use in place of Cos Lettuce for perfect crispness in a Chicken Caesar Salad
• Enjoy the right amount of crunch in salad rolls, sandwiches, wraps and burgers

Beetroots

Maybe you only know Beetroots as those vinegary slices in a can yet this red bulb of antioxidant goodness will have an image makeover if you try these options.

• Grate raw beetroot into your rissoles for a burger with punch
• Use a mandolin to make fresh beetroot batons and add to coleslaw
• Beetroot and orange relish is divine 
• Bake a tray of chopped Beetroot to release natural sugars (the skin then slips off easily). Add to your next tossed salad or salad sandwich. It’s delicious!
• Cube Beetroot and cook on the BBQ with onion rings as a side with your meat
• Beetroot leaves can be added to tossed salads or shredded into frittatas, quiches or even a bologniase sauce. (Sneaky way to include these leafy greens along with our rainbow chard and spinach into your family diet)

Rainbow Chard

The ever beautiful Rainbow Chard is simply multi coloured Silverbeet. Rather than just green and white Silverbeet, Rainbow Chard comes in red, pink, orange, yellow, white with pink stripes, white and more allowing you to Eat The Rainbow. Rainbow Chard is far more heat tolerant that traditional Spinach and is generally available all year.

Rainbow Chard is a nutritional powerhouse being low in calories and containing Vitamin’s K, A, C & E, Manganese, Magnesium, Iron, Potassium, Copper, Anti Oxidants, Phytonutrients and more.

Rainbow Chard can be best described as salty spinach crossed with celery. It is best served lightly cooked and is generally prepared by cutting the leaves off the stem, then slicing the stem up like celery and the leaves like spinach.

Rainbow Chard can be used a spinach substitute in any cooked meal such as:

• Soups 
• Stews
• Stir Fry
•  “Spinach” Pie 
• Added to baked beans
• An ingredient in vegetable stock

We invite you to try this delicious and visually appealing vegetable.

Garlic

Most people are aware of Garlic however we feel it is vital that everyone understands the nutritional and healing powers of this amazing vegetable. Garlic is arguably the most important vegetable or herb to regularly include in your diet for a healthy, happy life.

There are thousands of studies verifying Garlic’s beneficial effects on our health and it has been proven to assist in the prevention and treatment of Heart Disease, Cancer, High Blood Pressure, Colds (corona viruses) and Infections, Hair Loss, Alzheimer’s Disease and Dementia, Diabetes and much more.

Nutritionally Garlic contains Vitamin’s C, E, K, B6 & A, Folate, Choline, Allicin (Sulphur), Calcium, Iron, Magnesium, Phosphorous, Potassium, Sodium, Zinc, Copper, Manganese, Selenium and more.

Eating Organic Garlic is especially important as chemically raised garlic is typically sprayed with a poison post harvest to stop it from sprouting.

Cooking with Garlic is very easy so why not try some of these ideas:

• The base of any cooked meal usually consists of Onions, Carrot, Celery and shredded or chopped Garlic
• Whole cloves can be roasted creating a sweeter flavour to be used a side or dip
• Shredded garlic can be added to a salad dressing for a spicy, healthy kick
• Add shredded garlic to your preferred taste to mashed potatoes
• Infuse shredded garlic in olive oil
• Cut slits in a roast lamb or beef and insert whole cloves into the meat. The garlic will roast inside flavouring the meat and melting the garlic
• Make home made garlic bread

Coriander

Coriander is a small green herb that looks quite similar to flat leaf Parsley. In Australia we generally use Coriander to describe the herb (fresh leaves) and the ground seeds as a spice while other countries use the term Cilantro to describe the leaves. Coriander is used extensively in Indian foods and in fact in most Asian cooking in general, it is also used in Mexican dished like tacos. It has a unique flavour and has the ability to transform a meal into something special. More than just a garnish Coriander, like all herbs, should be used and eaten in larger quantities than most people tend to serve so we encourage customers to use more than you might think per person. Here is the best part, Coriander is a very potent natural healer both in nutritional profile and its ability to detox the body. Coriander contains:

• Vitamins K, A, C and E
• Calcium, Iron, Phosphorous and Potassium
• Assists the body rid itself of heavy metals such as Arsenic, Cadmium, Lead, Aluminium and Mercury (Most people have at least one of these accumulating in their bodies)
• Protects against oxidative stress
• Reduces Anxiety
• Lowers Blood Sugar
• Supports Heart Health
• Reduces Urinary Tract Infections
• Settles an upset stomach
• Protects against Food Poisoning
• Protects against Colon Cancer
• Can be used to soothe skin irritations

Here are some ideas to get more Coriander into your diet:

• Add a good amount of freshly chopped leaves on top of each bowl when serving your favourite Curry or Stir Fry
• Use fresh chopped leaves in addition to lettuce in Tacos
• Add leaves to boost your home made Guacamole 
• Use instead of Basil for an alternative in making Pesto. Extra tip freeze your pesto in silicon muffin trays then bag them up in the freezer so you can add to your cooking on demand.
• Coriander pairs very well with Lime Juice in most dishes

Parsley

Far more than just a decorative garnish for your plate Parsley is yet another nutritional powerhouse containing:

• High amounts of Antioxidants
• Boosts Immune Function
• Diuretic Compounds that assist relief from Bloating
• Improves Digestion and Kidney Health
• Has Anti-Bacterial and Anti-Fungal properties 
• Assists in reducing bad breath
• Vitamins K, C and A
• Folate, Iron, Potassium, Calcium, Magnesium and Manganese

Here are some ideas to get more Parsley into your diet:

• Always use the whole herb, the stem and leaves are edible and delicious
• Add fresh chopped leaves on top of most soups and stews in each serving
• Add to meat sauces like bolognese, carbonara, alfredo and marinara along with Rainbow Chard to boost the amount of greens in your meals  
• Add fresh chopped leaves and stems to almost any salad
• Stir fresh into mashed potatoes
• Use as one of your greens in a Smoothie
• Parsley is one of the made ingredients of Tabbouleh a middle eastern dish made with bulgur wheat and tomatoes
• Add to home made chicken of beef stock to boost nutrition and flavour
• Parsley is often underutilised so we recommend using a lot more per serving than you may be accustomed to. More is better 🙂

Green Beans

I must admit that I learnt a lot researching this week, I knew Green Beans were a plant source of protein but they provide much more nutrition and health benefits.

The humble Green Bean contains:

• High amounts of AntioxidantsVitamins C, K and A
• Manganese, Folate, Thiamine, Riboflavin, Iron, Magnesium and Potassium
• Helps regulate Blood Sugar
• Improves Heart Health
• Assists in maintaining Bone Density and Health
  
  Here are some ideas to get more Green Beans into your diet:
• Add sliced to any soup, stew or even meat sauce
• Use in Stir Fry
• Blanch whole beans and toss in a salad with Cherry Tomatoes, Feta Cheese and a balsamic based dressing
• Fry with onions on the BBQ as a side dish
• Make your own frozen beans. Beans do not lose much of their nutrients when frozen however they require blanching before freezing or they turn to mush. We recommend blanching, then spacing them on baking paper on an oven tray and putting them in the freezer. Once frozen they can be transferred into a snap lock bag and kept in the freezer without turning into a solid green brick.
  
  
  

Basil

We are very excited to offer Basil to our customers, it is one of our favourite herbs and it packs quite a punch when it comes to nutrition and health benefits including:

• Anti-Inflammatory
• Antioxidants
• Vitamins K, A and C
• Manganese
• Assists in inducing Cancer Cell death
• Anti-Microbial including bacteria and viruses
• Adaptogen for stress relief
• Anti-Depressant
• Promotes Heart Health
• Supports Liver Health and detoxification
• Balances body pH to assist in digestion
• Natural Aphrodisiac 
• Assists in controlling blood sugar levels 
  
  Here are some ideas to get more Basil into your diet:
  
• Add chopped leaves to any and all pasta dishes
• Use whole fresh leaves as a pizza topping
• Make a salad with tomatoes, cucumbers and feta cheese
• Can be added to asian cooking as a substitute for Thai Basil (coming soon as well)
• Make frozen pesto bricks for year round basil. We make pesto in bulk and freeze in silicon muffin trays. We then bag up the individual portions and add them to meals as needed when cooking over Winter.

Cucumbers

Cucumbers are a Summer favourite and very familiar to most people. When it comes to nutrition and health benefits they contain:

• Vitamins A, K and C
• Magnesium and Potassium
• Low in Calories
• High in Antioxidants
• Natural Diuretic to help maintain the bodies detox pathways
• Hydrates and soothes skin with direct contact, good for sunburn
• Assists in maintaining blood pH with its Alkaline properties
• Supports Bone Health
  
  Here are some ideas to get more Cucumber into your diet:

• A favourite salad of ours in Cucumber, Basil, Cherry Tomatoes and Feta Cheese. It is very light and refreshing Summer dish
• Use shredded in home made Tzatziki 
• Keep sliced Cucumber in a Jug of water in the fridge for an refreshing and hydrating Summer drink, adding mint makes this even better
• Juiced Cucumbers are delicious on their own or with other fruit and veg
• Cucumbers can be added to a Stir Fry just like Zucchini
• Some people believe Cucumbers make them burp excessively, peeling Cucumbers can assist with this. Otherwise there is no need to peel our Cucumbers, nothing has touched their skin except water and sunshine 🙂

Zucchini

Zucchinis need little introduction but let’s take a deep dive into the nutritional value of this kitchen staple. Zucchinis are packed with healthy nutrients including:

• Vitamins A, K, C and E
• Multiple B Vitamins such as Folate, Choline, Niacin, and Thiamine
• Magnesium, Phosphorus, Copper, Iron, Calcium, Zinc and Selenium
• High in Antioxidants
• High in Fibre
• Low in Calories
• Great for Heart Health, Bone Density, Eyesight, Digestion, Thyroid Function,  Controlling Blood Sugar and Boosting Immunity. 
  
  Here are some ideas to get more Zucchini into your diet:

• Slice up and add to almost any cooked meal
• Our favourite use for Zucchini is to make Zoodles for use as a Low-Carb pasta and rice alternative. Use a mandolin slicer or knife to cut long, thin, strips of Zucchini, season with salt and pepper and lightly fry in olive oil. These Zoodles can replace any noodle, pasta or rice for a healthy, low carb, herbicide free alternative. This recipe works best on very large zucchini’s or even Marrows which are very large zucchini’s that have been left on the vine for a long time.
• Add shredded whole Zucchini to bulk up your favourite Curry, Soups, Stew or Pasta Sauce.

Tomatoes

Of course everyone has eaten tomatoes, we have Cherry and Beefsteak varieties growing this year. A lot of commercially available tomatoes are picked green off the vine and force ripened in distribution centres with Ethylene gas. All our tomatoes are picked as red and ripe as possible to maximise both flavour and health benefits.

Vine-Ripened Tomatoes are like eating sunshine and are packed with healthy nutrients including:

• Vitamins A, K, C and E
• Manganese, Potassium, Calcium, Iron, Magnesium, Phosphorus, Zinc and Copper
• Niacin, Pantothenic Acid, Choline and Betaine
• High in Antioxidants, notably Lycopene. Lycopene has been linked to the reduction of size of cancer cells and stalling the spread of cancer througout the body
• Low in Calories
• Great for Heart Health, Bone Density, Eyesight, Boosting Immunity and even Protects against Sunburn

Here are some ideas to get more Tomatoes into your diet:

• Cherry tomatoes are a stand alone snack
• Serve sliced tomatoes with avocado on toast. Freshly ground pepper on top brings a whole new level of flavour to this meal.
• Make home made passata
• Make a seasonal summer salad with tomatoes, cucumber and basil. Feta Cheese is an optional excellent addition to this salad.
• Bologniase pasta sauce 
• Make home made pizza’s and top with tomatoes and basil.

Bok Choi

Bok Choi, also known as Asian Greens are from the Brassica family of vegetable which also include Broccoli, Cabbage, Mustard etc. Our Bok Choi’s are much larger than those normally available in stores. The white stems are crisp and sweet and the greens have a mild, peppery flavour.

They are yet another nutritional powerhouse containing:  

• Vitamins A, K, C and B6.
• Folate, Calcium, Manganese, Potassium, Magnesium and Iron.
• Assists in prevention and treatment of Cancer due as they contain glucosinolates which are sulfur-containing chemicals that when digested create other compounds such as  indole, nitrile and sulforaphane which are proven to prevent and treat cancer. Yes there are other ways to treat cancer than chemotherapy.
• Low in Calories.
• Great for Heart Health, Bone Density, Eyesight, Skin and Hair Health and Boosting Immunity.
• Assists healthy pregnancy due to high levels of Folate

Here are some ideas to get more Bok Choi into your diet:

• Use in Stir Fry, Curry or Miso Soup
• Use in place of Broccoli when out of season. Bok Choi grows year round, Broccoli only grows in the cooler months in our climate
• Shred into Coleslaw 
• Combine with Sugar Snap Peas or Green Beans as a low carb rice or noodle alternative
• Make your own ferments such as Kimchi 

Turmeric

Turmeric is an extraordinary plant and is one the most potent herbs in terms of its ability to prevent and even reverse disease. Nutritionally it contains:

• Vitamin C and B6.
• Manganese, Potassium, Magnesium and Iron.
• Cucurmin.

The place where Turmeric really shines is in its health benefits due mostly to Cucurmin including:

• Slowing or preventing blood clots.
• Reducing Depression symptoms.
• Very Powerful Anti-Inflammatory in fact one of the most powerful on Earth.
• Improving and Nourish Skin Health.
• Scabies Treatment.
• Treating Arthritis pain.
• Preventing colds (Corona Viruses).
• Preventing Cancer.
• Treatment of Type 2 Diabetes and Inflammatory Bowel Disease.
• Assists in Balancing Cholesterol
• Pain Management

We are currently growing our seed root stock of Turmeric and Ginger and will be offering these fresh in the future as the farm develops. 

In the meantime we source Organic Turmeric in bulk and make supplements in capsules as a simple remedy for daily consumption. We combine Turmeric Powder with freshly ground Black Pepper to further increases the health benefits.
We offer Turmeric Capsules year round in our webstore.

Moringa

Moringa is a remarkable plant and is actually an edible tree, rather than a vegetable. Also known as the Miracle Tree or Miracle Plant, all parts of Moringa of edible or medicinal but the most commonly used element is its leaves in the form of a dried powder. Moringa is one of the very few plants to contain all 9 Essential Amino Acids as well as gram for gram:

• 4 x the Vitamin A of Carrots
• 2 x the Protein of Yoghurt
• 3 x the Potassium of Bananas
• 4 x the Calcium of Cows Milk
• 7 x the Vitamin C of Oranges

Moringa provides a muriad of health benefits including but not limited to:

• Antioxidants
• Anti-Inflammatory
• Balances Hormones
• Anti-Aging
• Improves Digestion
• Balances Blood Sugar
• Protects and Nourishes the skin
• Mood Stabilizer
• Protects Brain
• Protects Thyroid

We are currently growing Moringa from seed in various locations around our garden. They are a tropical tree so we are establishing them in warm micro climates where they can thrive. In the meantime we source Organic Moringa in bulk and make a supplements in capsules as a simple remedy for regular consumption. We combine Organic Moringa with Organic Turmeric, Kakadu Plum, Chlorella and Black Pepper. Kakadu Plum is Australian Bush Tucker and contains 200 x the Vitamin C of Oranges!  It is not necessary to take consume Moringa on a daily basis, we recommend taking one capsule in the morning of a high demand day for extra energy and a stamina boost. We offer Moringa Capsules year round in our webstore.

Reishi Mushrooms

The Reishi Mushroom is and edible mushroom originating from Asia. Whilst it is perfectly fine and safe to eat, Reishi Mushroom’s have quite a bitter taste which can be a turn off for people from western cultures. Much like Beef Liver, we recommend consuming them in capsule form to enjoy the health benefits in a convenient and tasteless form.

Reishi’s have a very long history of use by Traditional Chinese Medicine practioners and are an Adaptogen meaning they help to bring balance to various systems within the body. They are also a Prebiotic, which means they contain compounds that feed Probiotic Bacteria within our body i.e. taking Reishi Mushrooms can increase the effectiveness of Gardenkraut by feeding the probiotic bacteria in your system after you consume them.

While they may not contain a huge list of vitamins and minerals, Reishi Mushrooms shine in their overall health benefits and can assist in treating:

• Inflammation
• Fatigue (including chronic fatigue syndrome)
• Frequent infections (urinary tract, bronchitis, respiratory infections, etc.)
• Liver Disease
• Food allergies and Asthma
• Digestive Problems, Stomach Ulcers and Leaky Gut Syndrome
• Tumour Growth and Cancer
• Skin Disorders
• Autoimmune Disorders
• Diabetes
• Viruses, including the Flu, HIV/AIDS or Hepatitis
• Heart Disease, Hypertension, High Blood Pressure and High Cholesterol
• Sleep Disorders and Insomnia
• Depression and Anxiety

We suggest taking 3-4 capsules a week, possiblly on alternating days with Moringa Capsules.

Order your Reishi Mushroom Capsules today!

Capsicums

Capsicums are one of our favourite vegetables, they can can be eaten raw or cooked and are sweet, crisp and delicious. They can be eaten in:

• Thinly sliced and added to your favourite salad
• Thinly sliced with Carrots and Celery for dipping in Tzatziki, Guacamole or Hummus as a healthy, low carbohydrate alternative to chips and biscuits
• Great for Stir Fry and Curry
• Dice up and add to Bologniase, Chilli or a slow cook
• Slice in half and bake stuffed with rice and other ingredients

Capsicums have an excellent nutritional profile containing:

• Vitamins A, C and K
• Vitamin B6, Folate, Niacin and Thiamine
• Fiber

Capsicums have many health benefits including:

• Reducing the risk of Cancer and Heart Disease
• Supporting Eyesight health
• Improving Immunity
• Supporting Mental Health
• Promoting Skin Health
• Assisting in a Healthy Pregnancy

Order your Capsicum today!

Kale

• Vitamin’s A, K, C and B6
• Manganese, Copper, Calcium, Potassium, Iron, Magnesium and Phosphorous
• Thiamine, Riboflavin and Folate
• Smaller amounts of niacin, zinc, pantothenic acid and selenium
• Fights Inflammation
• Rich in Antioxidants
• Aids in Detoxification
• Supports Heart Health
• Promotes Healthy Fetal Development
• Decreases Cancer Cell Growth
• Enhances Eye Health

While not commonly available in all Supermarkets, this mildly bitter vegetable can be used in many different dishes including:

• Combine with Bok Choi to bulk out the greens in your Stir Fry or Curry
• Add to your favourite Soup, Stew or Pasta Sauce
• Make Kale Chips. Cut Kale into small slices, drizzle on some olive oil, lemon juice, salt and pepper and massage into leaves. Spread out on a baking tray and bake at 180 degrees for 10 minutes until crisp but not burnt
• Thinly shred into a salad
• Saute’ with Garlic in olive or coconut oil and serve as a side dish with steak and mash potatoes.

Kale grows and tastes best in cooler weather and as such is a seasonal vegetable in our Market Garden.

Order you Kale today

Celery

Celery needs no introduction to most people however it is worth noting that it is one of the more heavily sprayed vegetables in Chemical Agriculture with most testing of off the shelf Celery returning residues of one or more Biocides (Life Killers) such as Herbicide or Pesticide.

Celery is a crop where eating Organic is very important. Our Celery is a deeper green than most and is delicious.

Celery can contain the following nutritional and health benefits:

• Vitamin’s K, A and C
• Folate and Riboflavin
• Potassium, Manganese, Calcium and Magnesium
• High in Fibre and Electrolytes
• May Help Lower High Cholesterol and Blood Sugar
• Reduces Inflammation
• Assists in Preventing or Treating Hypertension
• Assists in Preventing Ulcers
• Protects Liver Health
• Supports Digestion and Reduces Bloating
• Contains Antimicrobial Properties that Fight Infections
• Assists in Preventing Urinary Tract Infections
• May Have Anti-Cancer Effects

Here are some ideas to get more Celery into your diet:

• Chopped Celery along with Onions, Carrots and Garlic form the base of almost every cooked meal, in French Cooking this is called a “Mirepoix”
• Slice thin strips to use with your favourite dip and replace biscuits or chips
• Cut small sections and fill with Peanut Butter for a nutritious snack
• Save your leaves and stems to use when making Chicken or Beef Stock

Celery grows and tastes best in cooler weather and as such is a seasonal vegetable in our Market Garden. Order you Celery today

Spinach

Spinach is one of our most popular crops and needs no introduction. It is delicious eaten raw or cooked and is packed with the following nutritional and health benefits:

• Vitamin’s K, A, C and B6
• Manganese, Magnesium, Iron, Calcium, Potassium, Copper, Phosphorus, Zinc, Sodium and Selenium
• Folate, Riboflavin and Thiamine and Niacin
• Protects Against Cancer
• Defends Against Heart Disease
• Boosts Immunity
• Stabilises Blood Sugar
• Maintains Healthy Vision
• Supports Bone Health
• Keeps Skin Glowing
• Aids in Detoxification
• Preserves Brain Health
• High in Magnesium

Here are some ideas to get more Spinach into your diet:

• Buy more or grow more of it 🙂

Spinach grows and tastes best in cooler weather and as such is a seasonal vegetable in our Market Garden. Order you Spinach today.

Broccoli

Broccoli is familiar to almost everyone, however did you know the leaves and stems are also edible and should be cooked and eaten along with the tops? As with most brassica’s Broccoli is packed with the following nutrients and health benefits:

• Vitamin’s K, C, A and B6
• Manganese, Potassium, Phosphorus, Magnesium, Calcium
• Fibre, Protein, Folate and Vitamin E
• Assists in Preventing Cancer
• Lowers Blood Pressure and Cholesterol Levels
• Supports Immune System Function
• Slows Aging
• Improves Teeth and Gum Health and Bone Density
• Prevents Premature Aging of Skin
• Promotes Wound Healing
• Improves Eye Health
• Assists in Detoxifying Blood
• Assists in Liver Protection
• Improves Hormonal Health and Adrenal Gland Functioning
• Increases Metabolism and better management of a Healthy Weight
• Promotes Cognitive Function, even into old age
• Improves Fertility

Here are some ideas to get more Broccoli into your diet:

• Every pasta sauce, soup, stew, curry or stir fry will welcome the addition of broccoli
• Lightly fry broccoli with anchovies in your pan directly after cooking steaks for a delicious side dish. The meat juice will cook into the broccoli
• Small florets can be snacked on raw although large amounts of raw broccoli is generally not recommended

Broccoli is a cool season crop in our climate and as such should be enjoyed thoroughly while it is available and replaced with Bok Choi when it is not. Order your Broccoli today.

Red Cabbage

Red Cabbage is familiar to most people, at Rainbow OMG we primarily grow it as an ingredient for one of our probiotic ferments. This usually leaves us with a surplus of very large heads for a few weeks each year so don’t delay!

Red Cabbage is anther potent Brassica containing the following nutrition and health benefits:

• Vitamin’s C, K, A
• Manganese, Potassium, Magnesium, Iron, Calcium
• Vitamin B6, Folate, Thiamine, Riboflavin
• Boosts Immune System
• Fights Inflammation and Arthritis
• Promotes Healthy Bones and Reduces Osteoporosis
• Promotes a Healthy Gut when fermented

We think the best use of our Red Cabbage is to make Sauerkraut. This will give you the maximum health benefits and extend the enjoyment of this seasonal harvest. One of our large heads provides more than enough to make your own ferment at home, give it a try, order a Red Cabbage today!