Fresh Foods: Fruits & Vegetables

Collander of vegetables

Vegetables are an important part of a balanced diet and every meal should include a variety of vegetables. In general, the more colourful your plate, the better, as you’re more likely to get a wider variety of minerals and vitamins that way. I personally love and stock my refrigerator with the following vegetables weekly:

  • broccoli, cauliflower, carrots, leeks, onions, shallots, squash, celery root, kale, cabbage (red and white), green beans and zucchini.

Fruits should be used in moderation and once again, selected based on the season and the climate. I usually limit my fruit consumption to:

  • apples, strawberries, raspberries, blueberries, blackberries, peaches, nectarines, apricots, cherries and kiwis based on the season.

Macrobiotic Tips for Fruits & Vegetables

In macrobiotics it is advisable to:

  • Include vegetables from each of the following 3 groups in each meal:
    • Leafy greens, such as kale and leeks, etc…
    • Round vegetables such as onion, squash, broccoli and cabbage, etc…
    • Root vegetables such as carrots, daikon, and radices, etc…
  • Avoid or limit nightshade vegetables such as tomatoes, eggplant, peppers, white potatoes, etc… Nightshade vegetables are high in alkaloids and can impact nerve-muscle function, digestive function and compromise joint function. I personally am a lover of tomatoes (Pasta al Pomodoro) and eggplants (Babaghanoush), and sometimes even together (Vegan Eggplant No Parmigiana) but I try to limit my consumption to monthly as I know they aggravate my condition.
  • Consume fruits on a weekly basis, but not for everyone. It all depends on your condition and personal needs. For certain conditions, fruits give rise to problems, so it’s important to know your body and what it can do without.
  • Avoid or limit regular use of tropical fruits such as bananas, pineapples, mangoes, etc…due the high concentration of fructose. I used to eat a banana every day. Now I limit my consumption of tropical fruits to very occasional (like when I’m craving my delicious Vegan Banana Walnut Loaf)

It’s generally a good practice to select vegetables based on the season and the climate. My good friend the Flirty Foodie publishes a great monthly guide to what’s in season. Check it out!

Browse Vegetable or Fruit Recipes or select another Kitchen 101 category below:

Pantry Staples

Fresh Foods & Produce


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