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Top 10 Veggies that Pack a Punch

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In this Top 10, we’ve provided our picks for tasty garden vegetables that are easy to grow and pack a punch when it comes to providing healthy nutrients for you and your family.

Spend more time outdoors in your backyard garden, with Oak Express‘ new Outdoor Living Collection.

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Top 10 Garden Veggies:

1. Kale- It’s a hearty and low-maintenance veggie and is packed with calcium, B6, magnesium, and vitamins A, C and K. Roast, sauté or slice small and eat raw.

2. Beets- These colorful plants offer a two-for-one value: their roots contain iron, potassium and vitamin C and are sweet when roasted; the leaves can be lightly cooked and added to other dishes. Harvest beets early; smaller beets are sweeter and more tender.

3. String Beans- Also low-maintenance and packed with vitamins A, B6, B1, C and foliates. Harvesting can be a fun activity for kids — especially if you plant purple or yellow beans.

4. Brussels Sprouts- When freshly picked, roast them in the oven (high heat) with olive oil and salt. They provide high levels of vitamins A, B6 and C.

5. Tomatoes- Delicious eaten warm-off -the-vine! Tomatoes contain fiber, iron, magnesium, niacin, potassium, the antioxidant lycopene and vitamins A, B6 and C.

6. Red Bell Peppers- One cup provides 317 percent of the recommended daily allowance of vitamin C. Eat raw slices, stir fry for fajitas or roast and save in the freezer  for pizzas or spaghetti sauce.

7. Carrots- Fresh carrots are sweet, crunchy and high in fiber, manganese, niacin, potassium and vitamins A, B6 and C. Like beets, they are most flavorful harvested small.

8. Broccoli- One cup of raw broccoli contains 130 percent of the recommended daily vitamin C. Avoid cabbage worm by covering plants with a row cover or lightweight bed sheets.

9. Peas- Delicious eaten straight from the vine or added to salads. They’re packed with fiber, iron, magnesium, potassium and vitamins A, B6 and C. Grow peas in early spring or late summer/early autumn as hot weather shuts down their production.

10. Onions- Onions are a kitchen staple and can be stored for months. They are high in vitamins C and B6 and also help reduce inflammation and boost immunity.

 

ALSO TRY:

A Potted Herb Garden. Whether on the countertop, porch or windowsill, an herb garden is easy to plant and maintain. Choose herbs that you already use in your cooking and enjoy the tasteful benefits of fresh herbs every day.

 

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