Vegetables
Vegetables are rich in vitamins and minerals. Eating them regularly helps to keep us in harmony with the seasons.
Rather than thinking of vegetables in terms of calories or chemical composition, we can divide them into the simpler categories of round, root, and leafy vegetables.
Each of these categories gives us different taste experiences and nutritional benefits. For example, round vegetables (like onions, cabbage, pumpkin…) provide us with a natural source of sweetness; root vegetables (like daikon, parsnips, carrots…) give us minerals, stability, and strength; while leafy vegetables (like kale, watercress, pak choy…) are an important source of fiber and chlorophyll.
When prepared well and with variety, vegetables also help to give us more even blood sugar levels, especially when we consume them more than fruit on a regular basis.
It is preferable to minimize or eliminate ‘nightshade’ vegetables like tomatoes and potatoes, as they are high in alkaloids, substances which block the absorption of B vitamins.
As much as possible, vegetables should be fresh and seasonal. Organic is preferable to non-organic, but locally grown vegetables can also be an excellent option. Vegetables are an important complement to eating grains, giving texture and colour to meals.
Different cooking techniques bring out different qualities and nutrients from the vegetables.
Some techniques like pressing bring out the crispiness, freshness, and vitality in the vegetables, while other techniques like ‘nishime-style' cooking bring out their density, heartiness, and sweetness.