H.E.L.P
Healthy Energetic Living People
Corn & Cabbage
CORN
Vegetable characteristics
• Corn is a grain domesticated by indigenous people in
Mesoamerica in prehistoric times.
Scientific classification
Kingdom: Plantae
(unranked): Commelinids
Order: Poales
Family: Poaceae
Subfamily: Panicoideae
Tribe: Andropogoneae
Genus: Zea
Species: Z. mays
Sweetcorn, yellow, raw(seeds only)
Nutritional value per 100 g (3.5 oz)Energy 360 kJ (86 kcal)
Carbohydrates 19.02 g
Sugars 3.22 g
Dietary fiber 2.7 g
Fat 1.18 g
Protein 3.22 g
Tryptophan 0.023 g
Threonine 0.129 g
Isoleucine 0.129 g
Leucine 0.348 g
Lysine 0.137 g
Methionine 0.067 g
Cystine 0.026 g
Phenylalanine 0.150 g
Tyrosine 0.123 g
Valine 0.185 g
Arginine 0.131 g
Histidine 0.089 g
Alanine 0.295 g
Aspartic acid 0.244 g
Glutamic acid 0.636 g
Glycine 0.127 g
Proline 0.292 g
Serine 0.153 g
Water 75.96 g
Vitamin A equiv. 9 μg (1%)
- lutein and zeaxanthin 644 μg
Thiamine (Vit. B1) 0.200 mg (15%)
Niacin (Vit. B3) 1.700 mg (11%)
Folate (Vit. B9) 46 μg (12%)
Vitamin C 6.8 mg (11%)
Iron 0.52 mg (4%)
Magnesium 37 mg (10%)
Potassium 270 mg (6%)
One ear of medium size (6-3/4" to 7-1/2" long)maize has 90 grams of seeds
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database
• Controls the diabetes;
• Prevents heart diseases and birth defects;
• Contains Patothenic Acid, an important vitamin for
carbohydrate;
• Vitamin B12 and Folic Acid present in corn prevent anaemia;
• Provides the necessary calories for daily metabolism.
BENEFITS
• Corn is widely cultivated throughout the world, more than any other grain and in higher proportions;
• Because it is cold-intolerant, it must be planted in temperate zones, in spring.
CORN CULTIVATION
Top producers of Corn
Ukraine
South Africa
Argentina
FranceIndia
Indonesia
Mexico
BrazilChina
The United States
RECIPES : American Indian Corn Pudding Cob Broccoli corn Bake Corn and Chili Soup Broccoli Corn Scallop Cajun Smothered Corn Corn and Bacon Muffins Corn and Avocado Salsa Iowa Corn Casserole Fresh Corn Bisque Marinated Corn Tomato and Corn Black Bean Salad Quinoa Soup Corn and Bean Chowder Bisque Tortillas Corn Fritters
Corn Cheese Chowder Corn and Crab Chowder Mexican Styled Cream Corn Corn au Gratin Quesadilla Mustard Sauced Bed Pepper Corn Corn and Zucchini “Corny” Chicken Souflé Creamy Corn Polenta Balls Spicy Corn Tuna Corn Bake Roasted Sweet Scalloped Corn Smoked Corn Custard Roast Corn on Stuffed Pepper
American Indian Corn Pudding
Quesadilla
Casserole
Candy Corn
Balls
Cabbage
• Cabbage is a popular cultivar of the species Brassica
oleracea Linne (Capitata Group) of the Family
Brassicaceae (or Cruciferae).
• Cabbage is used as a leafy green vegetable.
• There are many types (red, white or purplish) and sizes
of cabbage.
Vegetable characteristics
Nutritional value per 100 g (3.5 oz)Energy 103 kJ (25 kcal)Carbohydrates 5.8 gSugars 3.2 gDietary fibre 2.5 gFat 0.1 gProtein 1.28 gThiamine (Vit. B1) 0.061 mg (5%)Riboflavin (Vit. B2) 0.040 mg (3%)Niacin (Vit. B3) 0.234 mg (2%)Pantothenic acid (B5) 0.212 mg (4%)Vitamin B6 0.124 mg (10%)Folate (Vit. B9) 53 μg (13%)Vitamin C 36.6 mg (61%)Calcium 40 mg (4%)Iron 0.47 mg (4%)Magnesium 12 mg (3%)Phosphorus 26 mg (4%)Potassium 170 mg (4%)Zinc 0.18 mg (2%)Percentages are relative to US recommendations for adults.Source: USDA Nutrient database
• Can help you get rid of constipation due to fibres;
• Low in calories and rich in vitamin C, beta carotene, folic acid, calcium and potassium;
• Red cabbage has bigger nutritional value than the regular cabbage and reduces the risk of breast cancer ;
• Helps the scar process;
• Is good in Alzheimer’s treatment;
BENEFITS
• Requires cool and sunny weather;
• May be prone to diseases, pests and worms. The black
stem is the most common disease found in the
cabbage;
• To avoid it apply pest control treatments.
CABBAGE CULTIVATION
Top producers of cabbage and other brassicas
Republic of China
Japan
South Korea
Russia
India
The United States
Indonesia
UkrainePoland
Romania
We can eat cabbage raw, in a salad, or cooked in different styles.
RECIPES : Apple Cabbage Salad Beef and Cabbage Joes Beef and Cabbage Soup Boiled Cabbage Bologna and Cabbage Casserole Cabbage Bake Braised Red Cabbage and Apples Cabbage and Bean Thread Soup Cabbage Salad Cream of Cabbage Hungarian “Burned” Cabbage Hawaiian Cabbage Lamb with Cabbage Marinated Cabbage Slaw Sautéed Red Cabbage Seafood Cabbage pancakes Simple Chinese Cabbage Chicken Soup Skillet Cabbage Spicy Cabbage Sweet and Sour Purple Cabbage Vilma’s Oriental Cabbage
Warm Cabbage Salad with Cracked Pepper Vegetable Cabbage Stock Vegetarian Cabbage Rolls Thai Cabbage Salad Turkey Cabbage Rolls White Bean and Savory Cabbage Soup Winter Cabbage Soup Yakimondu Creole Cabbage Salad Fried Cabbage Garbure Crock Pot Corned Beef and Cabbage Sunomono Slovakian Cabbage Bread Smoked Fish over Creamy Cabbage Smothered Cabbage Rosemary Cabbage Pork Steamed Celery Cabbage Cabbage and Potato Pie Kielbasa and Napa Cabbage Low Calorie Sausage Bracken …
Slovakian Cabbage Bread
Cabbage Bake
SunomonoGarbure
• Eat at least 2 servings of cabbage every week• Eating it raw will provide you more vitamins C and E.• Eating too much cabbage will actually prevent your
body from assimilating iodine.
RECOMENDATIONS
The End
Ana Oliveira & Salomé Martins