How to Add More Leaf Vegetables To Your Diet

Leaf vegetables are one of the healthiest foods on the planet as they are low in calories, but yet high in fiber and other essential nutrients. Leaf vegetables include vegetables such as kale, collards, spinach, dandelion greens, beet greens, bok choy, mustard greens and lettuce.

Vegetables can help you to lose weight as well as help you to fight and prevent many serious diseases such as cancer, diabetes, heart disease and arthritis. Here are some practical ways to add more leaf vegetables to your diet.


Salads are very easy to make, and the good thing is that you can use any kind of greens and salad dressing that you like. However, to make the most out of the salad, you should opt for a lighter dressing such as olive oil and fresh lemon juice.

You can also use them in garden salads with tomatoes, onions, peppers, olives and other ingredients that you like.


Some leaf vegetables such as kale, collards and Romaine lettuce have large enough leaves so that you can use the leaves in your wraps instead of tortillas. You can still have all your favorite ingredients in the center, but the outside wrapper will be much healthier.


Smoothies are excellent for helping you to sweeten the bitterness of the leafy greens as you can blend them up with all your favorite sweet fruits along with agave nectar, raw cacao and coconuts.

Fruits and Vegetable Juices

Juicing your fruits and vegetables is a great way to obtain all the nutrients, but without the fiber. Fiber is good for you, but sometimes you just need those extra vitamins in your body to help you function better.

For your first batch of juice make sure to juice more fruits than vegetables, as the green juice can be quite bitter. However, once you become more accustomed to the taste of green juice you can begin to add more leaf vegetables.


When purchasing your vegetables, try to buy organic whenever possible as they do not contain any chemicals. However, it may not always be possible to buy organic and you may have to settle for conventional vegetables. If that is the case, then make sure that you thoroughly wash the leaves before you consume them so that you do not ingest any more chemicals than what you have to. Also look for crisp leaves as they are fresher and will last longer in your fridge.

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What Are Leaf Vegetables

Leaf vegetables are also known as leafy greens, potherbs or just greens. They are the leaves of vegetable plants, and can be eaten in salads, stir-fries, and smoothies. There are over 1000 species of leaf vegetables, but some of the common ones are lettuce, kale, spinach, collards, swiss chard, mustard greens and beet greens.

Nutrition Information

Leaf vegetables do not contain any unhealthy fats or cholesterol, and are low in calories. But they are high in vital nutrients such as vitamins A, B vitamins, C, E and K, folate, calcium, iron, potassium and magnesium. They also contain lots of fiber, amino acids, antioxidants and chlorophyll.

How to Buy

When buying your leaf vegetables make sure that they are crisp and not wilted, as they will last longer in your fridge. Also buy organic whenever possible as they will contain more nutrients and less chemicals.

If you have a garden you can grow your own in the summer time. Or, if you have a window that receives a fair amount of sunshine you can even grow them in pots. The vegetables require very little maintenance and will last a while if you only pick the outside leaves so that the inner leaves can continue to grow.

How to Eat

Salads. Leaf vegetables are great for in green or garden salads. Simply wash the leaves and chop them up into bite-sized pieces and enjoy with your favorite dressing.

Smoothies. Smoothies are a great way for you to eat more of these, as you can mix them up with your favorite fruits and other root vegetables for a flavorful and nutrient rich smoothie.

Stir-fries. If you enjoy stir-fries, then leaf vegetables will make a great addition. You can use any leaf vegetable, just remember that they will require less time to cook as your peppers and other vegetables.

Juices. Leaf vegetables also contain a good amount of juice which you can obtain by sending them through a juicer. If you have never juiced leaf vegetables, then you will want to juice them along with your favorite fruits to help take the bitterness out.

Health Benefits

Weight Loss. Due to the low amounts of calories and high amount of nutrition, they are the perfect food to add to your diet if you want to lose weight. Not only will they help to fill you up, but they will also help you to avoid other food cravings.

Prevent Diseases. Due to the high amount of antioxidants the vegetables can help to protect you against many age related diseases such as cancer, arthritis, eye diseases, heart disease and diabetes. They do not contain any unnatural sugars, and therefore they will not spike your blood sugar levels.

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Growing Your Own Vegetables

For you to begin a flower garden can be a very good experience particularly if it is a fruit or vegetable garden. With the overall economy going nowhere, but absolutely burning a hole in your pocket, growing your own food is a excellent idea and definitely a better choice. People are attempting to start a garden to grow and maintain organic fruits and vegetables that, not only can help to decrease on your regular grocery bill, but you will be amazed at how splendid they taste. They come without the use of any kind of unsafe chemicals that abounds in the commercial variety as well.

With summer around the corner it is an exceptional time to start a garden. Before you start it is far better to retain a few things in mind. The garden must be very easily accessible to you as you will be needing to water the plants and eliminate the weeds from them and take care of the soil to ensure good produce. A few hours a week would certainly be just fine to have your own vegetables like tomatoes, carrots, radish and many others which are quite easily grown.

The notion to start a garden, particularly for the continuous supply of fresh new vegetables, can be difficult for many who have never attempted diy gardening. Primarily the fresh vegetables will not only save money but they are also delicious and definitely a richer supply of minerals and vitamins. You also know that you are not eating any dangerous chemicals! A vegetable garden will involve some commitment from your part to make it prosperous. It has been identified that the cost of fertilizers and seeds are absolutely much lower than buying the vegetables from the neighborhood grocery shop.

However, before you start a garden there are several things that you will need to do to make your garden and the soil ready for planting the vegetables. It is usually better to start small as you might not be able to manage the big ones right at the starting point and may feel stressed out. You will need to grow the plants in an area where they will get a lot of sunshine. There really should be good drainage as vegetables need loamy soil. You will need to turn your soil and add compost and other organic fertilizers to make certain a great harvest.

However, before you start a garden plan the vegetables that you would certainly like to have and those that won’t take up much space. Tomatoes, bean, corns, eggplants, pepper, cucumber and squash are all great options. You may also go for some common herbs that don’t need much space and labor. With frequent watering and attention you will be amazed at how your garden benefits you with the beautiful produce and how much you conserve on your yearly grocery bills.

Are trying to save money, eat healthier, or just want to try diy gardening for yourself. Come get tips and help from Sally’s Plant Food today

Why You Should Grow Your Own Vegetables

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With every passing day, an increasing number of people are starting their own vegetable gardens. Today about 38% of Americans already have their own vegetable gardens and this number will further grow since people are so health conscious. So if you are thinking about growing a vegetable garden, think no further because growing a vegetable garden has so many benefits. Below mentioned are some good reasons for growing a vegetable garden of your own.


Vegetable gardening can be a really profitable business. If you have a word with some of the people living in your locality you will know how much they hate paying for vegetables that are produced synthetically. You on the other hand can take this as a great opportunity to make money! All you have to do is start growing organic vegetables in your garden or backyard and sell them at a price that’s lower than market price. On the surface this might not seem like a big amount of money, but when you know what vegetable to grow and consistently grow it for the next 30 days, you should generate a good amount of extra income. You might want to have a look at cash crop!


If you aren’t interested in selling the vegetables in your local market, you can always have them for you and your family. This way you can save a good amount of money that you would spend on groceries. Vegetables that are grown in your garden will also be tastier and healthier in comparison to the vegetables available in the market.


Most times farmers overuse fertilizers and pesticides which deteriorates the quality of the vegetables. This not only takes away the nutritional values of the vegetable, it also takes away the taste, which is why people hate eating vegetables. So if you are thinking of preparing a really tasty dish for your family, give vegetable gardening a shot and you family will love you even more!


Many people take up vegetable gardening just for the fact that it reduces stress. When you will breathe all the oxygen produced by your vegetable garden, you will find yourself a lot more relaxed than you usually are. You can also start growing a vegetable garden if you are amongst those people who would like to lose weight.


Planting vegetables can actually be a great hobby. You will have a lot of fun growing a vegetable garden, especially when you want to keep busy and do something constructive with your time. Believe it or not, people actually become happy by seeing their plants grow. So are you ready to start a vegetable garden?

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Shandong Linzi to vegetables increase the ampampquotmeaningampampquot to conquer the world with a brand

“The two cars ‘Fangxin Cai’ is made to supply Beijing’s new vegetable market, loaded 10 tons per vehicle. Zan Linzi vegetables can enter the city of Beijing, people saw in the quality of vegetables is good to eat safe and secure!” Shandong Zibo Jade bamboo vegetable cooperatives responsible Wang Zhixian great interest to reporters. It is now the peak season demand of vegetables every day to buy food merchants vegetable base after another.

    Shandong Linzi vegetables favored to win a large market, backed by the connotation of the brand to conquer the world. In recent years, Linzi District, adhere to the vegetable industry connotation of development, continue to increase financial support for efforts to comprehensively push forward scientific and technological progress, upgrading of vegetables. Today, Linzi has become the province’s major production base of green vegetables, quality vegetable sown area of 17.8 mu region, the total output reached 1.12 million tons, sales income of 1.36 billion yuan. Linzi successfully among the “National Vegetable Standardization Demonstration Area”, “National Ecological Agricultural Research Area”, “high-quality vegetable production base in China,” “Top Ten Chinese fruit and vegetable area,” the ranks and enjoy the “hometown of Chinese tomato” and reputation. Linzi vegetable quality and brand by rapidly opening international market, sales network covers Beijing, Shanghai and other large cities, and tentacles extending sales to Japan, Russia and other countries and regions.

    New technology to lead the “green revolution.” In recent years, Linzi District, relying on “green card export agricultural products in Shandong Province Plan of Action”, 20 million mu of standardized production base of green vegetables such as implementation of the project, has introduced bio-reactor to promote the straw, soil testing and fertilizer, vegetable fertilizer facilities, the integration of eco-organic type soilless culture for 20 more advanced and practical technology, launched a green vegetable production, “the second revolution.” The region has more than 3,000 greenhouses promote the use of a straw bio-reactor technology, promote the use of a 6000 yellow and blue panels greenhouse insect technique, so that “not see manure fertilization, pest control without medication.” The area of production of “Bamboo” brand tomatoes, summer squash, peppers, sweet pepper, cucumber and green all allowed to use the national flag.

   ”Back yard” to a “safety valve.” Today, the major supermarkets in the city, posted a “back yards” and “Bamboo” brand is particularly popular vegetable. Through this small retrospective code, consumers can be directly traced to vegetables, “American-born” and the “full experience”, in the protection of vegetable quality and safety has a “safety valve.” It is understood, bamboo vegetable cooperatives, members have included all of the unified management of the implementation of “one-stop” service, vegetable varieties, seeding, fertilization, irrigation, harvesting, processing, testing, sales and other links all the unified standards for each community a farmers, each dish shelf, one by one number every vegetable varieties, all input computer registration, and establish a unified production files, and paste back yards, back yards achieved by full quality control.

    Policy “incubator” standard. Linzi district fully implemented standardized production of vegetables each year to support capital investment 1500 million. Region has been the development of specialized households 60,000 vegetable, vegetable greenhouse 76,000, a high standard of green vegetables, up to 27 demonstration areas, vegetable technical services, marketing and other specialized cooperative economic organizations 26. The area also has invested more than 100 million to establish a nine vegetable inspection station, give full play to enterprise, wholesale, professional cooperatives and other multi-point detection, and construct “from garden to table” the entire process quality inspection and monitoring system. As long as sampling the temperature, humidity, watering, fertilization, drugs such as any part of “illegal” firmly against the vegetables out on the shelf. Currently, the district has four famous brand, 22 green brands, two brands of organic vegetables, as Linzi vegetables “sold the country” and enter the international market, “Golden signs.”

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Frozen Vegetables Vs Fresh

A question that is often asked is that whether Frozen or Fresh vegetables are a better choice when it comes to clean living. The natural seemingly common sense answer is that fresh vegetables are obviously better than the frozen variety, but this may not be the truth when examining the facts.

To start off it is first important to assess the nature of the term fresh vegetables. To most people this means items that they have purchased at their nearest supermarket or grocery store. What most people don’t realize however is that these aren’t really that fresh at all and have in fact spent a considerable amount of time in transit as well as time on the supermarket shelf as well.

What this means is that by the time you bring these vegetables home they have already lost a good deal of the vitamins that they once had. In reality true fresh vegetables would be those that you plant in your own garden or buy direct from a farmer. If you prepare these on the same day that you buy them then you would receive the maximum nutritional value.

Frozen vegetables on the other hand can actually be significantly better in terms of nutrition because they have been frozen at the point when they possess the most nutrients. They are preserved in this state until you are ready to cook them. One other additional benefit is the fact the freezing process can sometimes break the outer cellulose lay making the nutrients easier to absorb by the body.

However there are some caveats when it comes to frozen vegetables in that they must be carefully prepared in order to preserve the precious nutrients contained within. Over boiling is one of the most common mistakes that can take place which is a rule that applies when dealing with vegetables in general. One other factor is that when choosing frozen vegetables take care to ensure that the ingredients lists only the vegetable itself.

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Growing Organic Vegetables

This is what summer is all about, the taste of a tomato fresh from the garden.  The full flavor and juicy goodness of a home grown tomato is wonderful and it is so rewarding when you grow the produce yourself! More and more people are planting gardens and growing their own produce. As the trend turns toward gardening, the interest in organic gardening is increasing.

So how do you grow an organic tomato – or any type of organic plant? Well, first of all you need to understand what it means to be organic. An organic vegetable is one that is free from chemicals such as pesticides and herbicides. These chemicals have traditionally been used by farmers and gardeners to help keep the plants free from insects and disease.  However, research has shown that many of these chemicals linger in the food and are ingested by us as we eat it.  The effects of chemicals in our bodies can be harmful to our health so it is best if we do all we can to eliminate them from our diet. That is why organic produce is so beneficial and why it is growing in popularity.

To grow a truly organic vegetable you need to start with organic seeds. You can find them at some garden centers or online retailers. Many times it is the smaller garden centers that will carry them as they are more prone to catering to the local customer than the larger chain stores.  If you can’t find organic seeds, you can still grow organic vegetables. Just make sure you keep them chemical free during the growing process. You can then harvest seeds from your crop so you have organic seeds for next year!

The organic gardener needs to be vigilant to keep pests and disease away. There are several ways to keep insects from destroying your crop without using chemicals. You can introduce beneficial insects to the garden. Insects such as ladybugs, praying mantis, and parasitic wasps are bugs that feed on other insects or their eggs. You can buy these insects at some garden centers or at online retailers.  Let them go free in your garden and let them do their thing. You will find that many pests such as aphids will be absent from your garden because of these beneficial insects.  

Another pest control option is to make a simple mixture of mild liquid dish soap, such as Ivory, and water. Put this mixture into a spray bottle and spray the leaves of the plants if you suspect an invasion of pests.  This mixture naturally repels many insects and will help control pests in the garden.  You can also manually remove pests as you find them. This method works great for worms and larger, crawling bugs.

Many traditional gardeners use herbicides to keep the weeds controlled in their gardens. Don’t worry, if you don’t use chemicals for weed control you won’t be spending all day in the garden with a hoe! There are several planting methods that will keep weeds at bay naturally. Plant your crops close together. As the plants grow, they will leave little room for competing weeds. Mulch your garden. By adding a layer of bark or other organic mulch, you can help reduce a large percentage of weed growth in the garden.  

With a little effort and diligence, you can grow delicious vegetables without the help of any chemicals. Organic produce is a better way to eat and a better way to grow!

Cathy is a freelance writer who enjoys gardening and the outdoors. She loves to work in the garden using her folding wheelbarrow to haul all her supplies. As an avid gardener, Cathy realizes the importance of a great yard cart to keep her supplies organized while she works!

Container Growing Vegetables

You have probably thought about container growing vegetables lately during this difficult time in order to save a bit of money. You can start a little at a time to see if it will work for you as opposed to regular in-ground vegetable gardening. Container growing vegetables can be a very handy and rewarding project.

You can grow vegetables in almost any type of container as long as it is large enough and has drainage holes in the bottom. The larger the container the easier it is to maintain. The more soil it is capable of holding the most moisture it will hold. The larger the container, at least 18 inches or more, the better you are. Choosing your containers is also very important. If you choose a self-watering container make sure they have overflow holes to eliminate extra water during rain storms. These containers are good for the gardener that does not have a lot of time to water or is unable to water daily. Plastic containers or glazed ceramic containers are considered to be the best containers to use. The problem with terra cotta containers is the clay that is used to make them will absorb all the moisture out of the soil so the use of a drain tray will be needed to fill with water to give moisture back to the soil.

Having the proper drainage for the containers will prevent the vegetable plants from getting too soggy and possibly drowning. You can place pebbles or rocks in the bottom of the container so you will not lose soil as the water is draining; the extra water will flow between and around the rocks and leave the soil in tact.

Your container vegetables will need food in order to produce a crop and that is when fertilizer comes in handy. The soil you purchase may already have fertilizer included, if it does not you can mix some of the fertilizer with your soil before you place in the container. Every few weeks it would be a good idea to give your vegetables a diluted dose of liquid fish emulsion for added nutrition.  

You do not want your vegetables to receive too much heat, so if you live in an area that gets extremely hot weather you will need to place your containers in the shade during the afternoon heat or they will burn. If you use metal containers or dark colored containers they could possibly heat up too much and cook the roots of the plants. If you live in an area that gets very cold temperatures during the vegetable growing season you may want to bring the containers inside during that time. Vegetables do not like cold soil and that is soil that gets down to less than 60 degrees F.  

The soil to be used should be a good quality that is meant for growing vegetables. It is best not to use the soil that comes from your regular garden because it will probably compact too easily and drain poorly. Using this soil could also bring weeds to your container vegetables and that is one reason for container gardening, very few weeds. Organic potting soil is the preferred soil to use for your vegetables for a healthier diet.

You vegetables will need at least six hours of sun a day; another good reason for container growing vegetables is you can move them around. Water is also needed for your garden to grow to maturity. The soil should be kept moist but never wet. You stick your finger, as far as the first knuckle, into the soil to check if you are not sure; if it comes out dry it is time to water. You may need to water more than once a day during the hottest days of the summer.

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Barbara enjoys some backyard gardening and is trying a little container growing of vegetables. Come visit the website Gardeners Garden Supplies to see other articles regarding gardening and accessories and leave a few comments or thoughts.

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Yogic recreation or VIHAR Growing your own vegetables

The purpose of all yoga techniques (asana, pranayama, kriyas, etc.) is to control the fluctuations / movement/ vrittis of the mind. These vrittis can be painful or non- painful. Since completely stilling the mind is a very difficult goal to aim for; the next best thing would be reduce the painful fluctuations / vrittis. Yoga asana and pranayama create positive, happy, quiet and peaceful states of mind.

A yogic life style involves 4 aspects: AHAR (healthy food), ACHARA (a routine which provides enough time for yourself, family, freinds, work, eating, sleeping, exercising, playing and resting at the appropriate time), VIHARA (recreational activity) and VICHAR (thoughts)

I am going to focus on Vihara. Hansaji of The Yoga Institute says, VIHARA or a recreational activity is a very essential means of having a creative outlet for your disturbed emotions. It needs to be a part of your daily routine. Choose an activity which you enjoy, that you can remain with for sometime forgetting all your tensions and worries.

The recreational activity you choose should create happy, quiet and peaceful states of mind. In terms of being a wholesome recreational activity that not only brings joy but is also productive; gardening scores a 100% in my mind!

I have always been fond of gardening. I have an open air terrace attached to my 2nd floor flat and my mother has a green thumb. She would buy a plant, admiring its small delicate leaves. After a week in my mother’s care, the leaves would have grown into giants! :)

I spent 3 months with my parents in the UK and my mum has been growing her own vegetables there. After 3 months of walking into the garden to pick salad leaves, capsicum, cabbage and tomatoes, I came back to Bombay inspired!

Despite the absence of my mum’s green thumb, as a first time experiment I planted seeds of tomatoes, lettuce and capsicum. Soon I had saplings and found my sweet little plants were being eaten up! They were moved to a corner of the garden and covered with a sheet. As the saplings grew it was time for re-potting. Now the saplings have been separated into pots of their own with lots of khad/ manure in each pot! They are growing happily under a mosquito net. They are still too small to bear fruit; lots of patience and love is required while I wait for the fruit of my labour! :) []

Taking this one step further I decided to try composting. I came across these very informative sites on growing vegetables and using your organic kitchen waste. I am trying the bag method. Tightly pack the bottom of a goni or sack with sugarcane baggase. Add some compost and a layer of soil. Plant seeds or a sapling, allow them to grow a little and then start adding your raw kitchen waste. For complete details visit or

I am an Ayurvedic Massage Therapist and Yoga Teacher. However first and foremost, I am a student of our biggest teacher, LIFE! I want to use this platform to share my ideas, thoughts and knowledge with others in an interactive way. I would be delighted to have your feedback.

To Grow Healthy Fruits and Vegetables use Natural Fertilizer from

With spring right around the corner many natural gardeners are preparing for the upcoming season with trips to their local nursery. These trips are often intended to secure the best natural fertilizer and organic gardening products available but this can be a confusing task as the market has become flooded with items promising to produce the healthiest fruits and vegetables for your garden.


As more and more products enter the market many natural gardeners opt to stick with what they know, buying the same natural fertilizer they purchased the previous year even if they didn’t get the results they wanted. While this may sound crazy, the truth is many gardeners feel overwhelmed by the expansive options and because they don’t know enough about a particular product they leave it on the shelf. This means the right natural fertilizer for their garden could be sitting at their store but because they haven’t heard anything about their benefits they pass over it. To solve this problem and keep natural gardeners educated about the best and safest natural fertilizers currently available has dedicated itself to providing and publishing easy to understand natural fertilizer reviews and organic gardening articles.

The unbiased natural fertilizer reviews concentrate on distributing relevant information about what natural gardeners are most concerned about, growing the healthiest and tastiest fruits and vegetables possible. These reviews take into account a number of factors including the researching products and business trade organizations, reviewing message boards and following consumer feedback. With this information in hand Safe-Fertilizer-Reviews then ranks the products, making the right natural fertilizer for you easy to identify.

These natural fertilizer reviews are constantly updated as new information is gathered, making them a trusted source for any natural gardener looking to make an educated decision on what to use for their natural garden.

In addition to providing natural fertilizer reviews Safe-Fertilizer-Reviews also offers a wealth of natural gardening articles that pass on helpful tips and suggestions on producing the healthiest carrots, peppers, onions, tomatoes, corn, cabbage, melons, cucumbers, squash or any fruit and vegetable growing in your garden. All gardening articles and reviews concentrate on natural gardening products, ensuring you not only have the safest products but the most nutrient dense fruits and vegetables as well.

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