Pumpkins, butternut squash, apples, and pomegranates tend to steal the spotlight when fall produce items hit supermarket shelves. Those produce items deserve love and high praise, but there are many autumnal fruits and vegetables that people neglect. Some people want to try them, but they are different and require new recipes. Experimentation is a beautiful thing, especially when it comes to seasonal produce!

How can you know what produce items are in season? The best seasonal produce items will be available at a local farmer’s market, where you can discuss how to eat, use, or cook with new produce items. You can also find seasonal produce at many local grocery stores. Seasonal produce always tastes better because it’s fresher and gets to ripen longer before picking. 

There’s no shame in buying fall favorites, but it’s beneficial to step outside your comfort zone and try other seasonal produce items. You may be familiar with how the following fall produce items look, but you may not know what they are or how to use them. Seize the opportunity to eat them before they are out of season. Comment below if you have any questions about these fruits and vegetables. 

Celeriac

This may not be the most attractive vegetable, but it is extremely versatile and contains beneficial antioxidants, minerals, and fiber. Celeriac, or celery root, is a perfect potato substitute. You can boil it and mash it, or cube, season, and roast it. Cooking celeriac helps to mellow the flavor, but it also enhances the inherent sweetness. You can also enjoy it raw, incorporating it into fall slaws or salads. 

Broccoli Rabe

Everyone is familiar with broccoli, but do you know about it’s cooler, more flavorful relative, broccoli rabe? It is closely related to the turnip and offers a crisp, slightly bitter flavor in the stem and with nutty broccoli-esque buds. It is a rich source of vitamins A, C, & K, calcium, iron, and folate. You can sauté, steam, roast, or grill broccoli rabe with olive oil, sea salt, pepper, garlic, and lemon juice for a perfectly healthy side dish. 

Delicata Squash

Butternut squash and pumpkin seem to reign supreme in the fall and winter squash category. Delicata squash is striking in its appearance, but it’s not the most popular autumnal squash. It has a prominent earthy flavor similar to butternut squash and pumpkin. It’s an easy squash to prepare and cook as it does not require peeling or roasting beforehand. It’s best to cut it in half lengthwise, scoop out the seeds, and roast it for about 30-40 minutes at 425º F. 

Persimmons

The Latin name for the persimmon tree translates to “food of the gods,” so you know it must be an amazing fruit. Persimmons exhibit powerful antioxidants and a high fiber content. Some studies found that the antioxidants may help fight inflammatory stress during flu & cold season (a.k.a. fall). You can eat persimmons raw like apples or pears, or you can add them to salads. They pair well with assertive flavors like arugula or mixed greens. There are many sweet and savory recipes that feature persimmons as well. 

Asian Pears

Asian pears look like oversized apples, and many people mistake them for apples. The skin is caramel and each pear often has a protective white dressing around it in stores. The texture is crisp and juicy and the flavor is quite refreshing and sweet. It’s best to enjoy them fresh on their own, but you can slice them into thin slivers and add them to salads. Once you taste an Asian pear, you may never want to eat a regular pear or apple ever again. 

Quince

Looking like a yellow-green pear and apple hybrid, quince is a hard green fruit native to parts of Asia and the Mediterranean. They are excellent sources of vitamin C, copper, fiber, and offer a small amount of B vitamins and magnesium. They do, however, exhibit potent antioxidant activity, helping to protect cells from unstable free radicals. Quinces are rarely eaten raw because they have an extremely sour and astringent flavor. More often than not, people add quince to stews, soups, or baked desserts. 

Moon Drop Grapes

If you stumbled across Moon Drop grapes in the wild, you might think they were mini eggplants. They have a deep purple skin and are more cylindrical or oblong than the average grape. They have a high concentration of antioxidants and exhibit a sweeter, crunchier flavor than regular green or red grapes. Take advantage of them during their short season by snacking on them or adding them to salads. 

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We are very excited to share this homemade bitchin’ sauce, which looks like hummus but is made from almonds. Bitchin’ Sauce is a brand that is readily available in many supermarkets, and you can typically find various flavors. This homemade version doesn’t contain any preservatives or excess sodium and it is 100% raw vegan. That makes this dip great for anyone following our cleansing programs. It goes great with almost any raw vegetable, but we prefer it with celery, carrots, mini sweet bell peppers, broccoli, snap peas, or cauliflower.

Because this bitchin’ sauce uses almonds as the base, it has a thicker consistency, but isn’t quite as thick as hummus. Not only that, this sauce is oil-free, which helps to cut down on the calories. Almonds, just like other nuts, are calorically-dense, so keep that in mind when enjoying this dip. Trust us when we tell you that you will want to eat the entire batch. Although it contains ingredients that benefit your overall health, eating too much of it will not do you any favors. Don’t do it! Your waistline will regret it!

Once you make this recipe and get comfortable with the ingredients, you can start to flavor it differently. Play around with the seasonings to start developing different bitchin’ dip flavors. Perhaps you add some sun-dried tomatoes and basil, or garlic, herbs, and lemon. The possibilities are endless, but keep in mind that the more fresh ingredients you add to the dip, the shorter it will keep fresh in the fridge, even in an airtight container.

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According to a 2023 report from the Centers for Disease Control and Prevention (CDC), nearly 90% of Americans don’t eat enough fruits and vegetables. To avoid being a statistic, you buy fruits and vegetables and plan to eat them, but something happens: they go bad before you get the chance to use them. You throw out your produce and don’t even bother to compost because it’s too upsetting to throw money down the drain. 

One report found that about 25% of American families throw away one quarter of the food and beverages they buy. Fruits and vegetables comprise 22% of that, while processed produce (canned fruits and vegetables) contribute another 8% of waste to landfills. We don’t say all this to make you feel guilty; rather, we want to help you make the right changes to keep your produce fresh for longer. 

The primary reason people throw their produce away is because they lack the proper storage knowledge. If you do not store your fruits and vegetables properly, they can spoil easily. Do those greenish-yellow bananas you buy turn brown quickly? Do your herbs turn slimy and brown? What about those cucumbers or apples? If you want to stop throwing your fruits and vegetables away, learn from the following tips. 

Limp, Slimy Lettuce

Big heads of lettuce in the grocery store inspire large bowls of salad and optimal health, as they should. The problem is that storing your lettuce improperly can cause those crispy leaves to become soggy, slimy, and limp. Moisture in the fridge causes most fruits and vegetables to lose their crisp texture and go bad. One way to counteract this is to line your fridge’s vegetable drawer with paper towels or terry-cloth towels. In doing so, the towels absorb excess moisture and keep produce, like your lettuce, crispier for a lot longer. The same rule applies for those bagged salads or tubs of greens!

Sprouting Potatoes

If you are tempted to buy the 10-pound bag of potatoes to save some money, make sure that you store them properly if you aren’t going to use them right away. Potatoes start to sprout more quickly if you keep a large bag on hand. To keep your spuds from sprouting, store them in a cool, dry place with as little moisture and sunlight as possible. Some people have had great success keeping potatoes fresh by throwing an apple in with the potatoes, but some experts warn against this. The reason not to do that is because apples emit ethylene, which can encourage sprouting. 

Mushy, Brown Bananas 

Like apples, bananas emit ethylene gas to ripen themselves. Some people swear that wrapping the top of a banana bunch with plastic wrap delays the ripening process, but that doesn’t solve the issue. Ethylene is produced throughout the banana, not just the stem. The best way to store bananas is to hang them on a hook, so that they get plenty of air circulation. Additionally, don’t store them near apples because the ethylene from apples will cause bananas to ripen more quickly. 

Slimy Mushrooms

Mushrooms are great vegetables that can make their way into myriad dishes, unless they become slimy and unappetizing. To avoid a slimy, mushy mess, make sure that you do not store mushrooms in plastic bags. Plastic traps moisture, which causes mildew and mushy mushrooms. Keep mushrooms in a paper bag so that they can breathe and moisture can escape. If you don’t have paper bags, keep mushrooms fresh by keeping them in their original packaging, but poke holes in the plastic to allow ventilation.

Rubbery Celery

Celery can become tasteless if you allow it to go from crispy to rubbery. You can, however, lengthen its time in the fridge if you store it properly. Experts encourage you to separate, wash, and dry the stalks before wrapping them in aluminum foil. That keeps most of the air and moisture in, while still allowing the ethylene gas to escape. If you store celery in a plastic bag, the moisture stays in the bag, which can accelerate the ripening process and turn your celery rubbery. 

Moldy Berries

Berries can be quite pricey, especially if they are not in season. To ensure that you don’t waste your berry money, protect them by giving them a bath in water for 10 seconds. What about soaking them in a vinegar bath? Well, that can leave a vinegar residue and cause your berries to taste unappetizing. Hot water can inhibit mold growth, according to research. The last step is to make sure that your berries are completely dry before storing them in the fridge. The hot water bath and proper drying before fridge storage can help extend their ripeness.

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Canned condensed soup is very popular around the holidays. There are also people who enjoy these creamy soups year round, but they are incredibly unhealthy. They are filled with unhealthy fats, excess sodium, added sugars, and too many preservatives to count. If you are vegan or dairy-free and want to enjoy these soups, good luck because they do not really exist. That’s why this article is dedicated to providing you with a how-to guide on how to make vegan condensed soup substitutes. 

In this post, we will share all of the best cream of soup tips, tricks, and recipes for gluten-free, vegan versions. When you have these available to you, many culinary feats become possible. You can make vegan pot pies, green bean casserole, and who knows what else. These vegan substitutes will truly enhance your winter comfort food game in more ways than you know. 

The key to “veganizing” classical non-vegan casseroles is to use vegan condensed soup substitutes. You can make a big batch and freeze what you don’t need. Whenever you do need some, simply defrost it and it’ll be good to go!

What Is Condensed Soup?

Condensed soup is basically just regular soup that you cook or simmer down until almost all of the water has boiled out. That yields a thick soup that you can later reconstitute with water or milk. Campbell’s Soup Co. created this concept back in 1897, and this revolutionized the soup industry. Condensed cream soups have been the basic recipe of butter, wheat flour, heavy cream, and whatever “cream of” ingredient is in the title, for example, mushroom, broccoli, or chicken. 

The vegan substitutes in this article break all the conventional rules. They only contain natural ingredients and they don’t include flour, cream, and butter. Plus, you don’t have to wait hours for your pot of soup to boil down!

What You’ll Need To Make Condensed Soup Substitutes 

There are some different recipes in this article, but the basic ingredients you’ll need are as follows:

• Water
• Red lentils (dried, not canned), which give the soup that almost gelatinous, “cream of” consistency
• Flavor, which will depend on the variation you make
• Raw cashews add great creaminess and fat to condensed soups. You can also replace raw cashews with raw sunflower seeds if you have a nut allergy. Just make sure to add one tablespoon of olive oil to the blender if you use seeds. 

How To Make Healthy Vegan Condensed Soup

The process to make the soup is very simple, but the soup can take a little while to set. You can easily make a double batch of condensed soups and freeze some for later. In general, the following steps will yield excellent vegan condensed soups:

• Step 1: Add all of the ingredients to a medium saucepan and bring to a full boil. Reduce the heat to low and simmer (covered) for 10 minutes. You basically want to overcook the lentils and soften the cashews.
• Step 2: Carefully transfer your soup mixture to a high-speed blender and start blending on low, slowly increasing the speed to blend the ingredients into a creamy consistency. 
• Step 3: Once your mixture is luxuriously creamy, transfer it to three or four eight-ounce mason jars and screw on the lids. Make sure to take precautions as the when you do this and once the soup has completely cooled, press down on the center of the lid to seal the jar tightly. 

Vegan Substitute For Cream Of Chicken Soup

Get ready to make vegan renditions of classic casseroles from your childhood with this recipe. It is perfectly healthy, dairy-free, and vegan, and it comes together in just about 20 minutes with five simple ingredients.

Ingredients:

• 2.5 cups water
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 3 tablespoons vegan bouillon powder
• 1/2 teaspoon sea salt

Instructions:

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use. 

Vegan Cream Of Potato Soup

Dairy-free condensed cream of potato soup is great to thicken other soups, stews, casseroles, and creamy sauces. 

Ingredients:

• 2.75 cups water
• 1.25 cups potatoes, peeled and cubed
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 1 tablespoon dried onion
• 1/2 teaspoon garlic powder
• 1/2 tablespoon sea salt
• 1/8 teaspoon celery salt

Instructions: 

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use. 

Vegan Cream Of Mushroom Soup

This is a much healthier alternative to the canned variety that you are familiar with. It works great with crockpot or casserole recipes, boasting incredible depth of flavor. In fact, you’ll be shocked at how similar it tastes to the original!

Ingredients:

• 2.5 cups water
• 1 cup mushrooms, chopped
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 1.5 teaspoon onion powder
• 1 teaspoon garlic powder
• 3/4 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon celery salt

Instructions:

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use.

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Celeriac, or celery root, is not the most attractive root vegetable, it’s what’s on the inside that counts. It is similar to a turnip, with a brown, rough exterior and creamy white interior. Because it has a starchy consistency, it can be an excellent substitute for potatoes. That’s why it works so great in soups, stews, or mashes! The mild, celery-like flavor of the root also pairs beautifully with the earthy flavors of hearty soups.

Celeriac is low in calories and high in vitamin C. One cup of cooked celeriac only contains about 55 calories, which is why people prefer it to regular Idaho potatoes. It packs two times the vitamin C content of celery ribs! Plus, it’s high in fiber, vitamin B6, potassium, and magnesium. Some research found that the anti-inflammatory properties may inhibit the production of pro-inflammatory cytokines, which are proteins that play a role in the body’s immune response. More research is necessary to fully understand the anti-inflammatory nature of celeriac.

Now, in regards to the soup, it has a luxurious texture and depth of flavor. There is a slightly nutty flavor that makes this the perfect warming winter soup. It’s very easy to make, containing many members of the allium family, including leeks, onion, and garlic. And make sure that you choose the low-sodium vegetable stock because you don’t need excess sodium in your life.

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Creamy tomato, cream of broccoli, cream of mushroom, etc., you get the picture. There are endless varieties of cream-based soups. Unfortunately, these soups are highly acidic, often putting you over the halfway mark for your recommended daily amount of sodium in one can. And yet, people enjoy these canned soups on a regular basis. Did we mention the amount of processed ingredients, preservatives, and unhealthy fats and oils that are in these soups? Just wanted to clarify that in case there was still some confusion about these soups being healthy.

There’s nothing wrong with fats, provided you focus on the right ones. Cashews are excellent sources of healthy fats, including both monounsaturated and polyunsaturated varieties. Although they aren’t the best source of protein, they do contain a small amount per serving. One thing to be mindful of in regards to cashews, or any nut for that matter, is that you don’t want to eat them in excess. Nuts typically contain a lot of calories per serving, so it’s best to consume them sparingly. We only say that because we know how easy it is to just keep snacking on them without realizing how much you’re consuming.

The cashews create the creamy base for this raw soup, which is surprisingly filling. It has a refreshing aspect to it, which is not characteristic of creamy soups. The celery has a lot to do with that, being a hydrating produce item that’s excellent for your health. A blender is required, and you can blend the soup for about 3-5 minutes on high to naturally warm it up. That’s the raw vegan hack to add a little warmth to your soup!

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There are many creams, oils, and DIY concoctions, which you apply topically, that promise to get rid of cellulite. Some of them work and some of them are completely ineffective. The fact of the matter is that you can eat certain foods to help smooth away cellulite and accelerate metabolism. Additionally, consuming the wrong foods can lead to toxic build-up that can result in cellulite.

Cellulite is a combination of excess fat and toxins that exists beneath the skin’s surface. Cellulite is always the result of poor lifestyle factors, including unhealthy eating habits, high stress levels, hormonal imbalances, or exposure to pollutants. Ultimately, cellulite is a pollution problem that you can fix. You don’t need expensive creams or invasive treatments to get rid of cellulite. It’s best to avoid greasy, highly processed foods, refined sugars, acidic foods, and fried foods.

The goal is to alkalize the body if you want to get rid of cellulite, and that’s exactly what this juice does. Not only does the flavor of this juice awaken your taste buds, but it also helps to promote alkalinity within the body. Even though the citrus fruits contain citric acid, they have an alkalizing effect inside the body. This juice is perfect to drink in the morning when you start your day.

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The lemon dressing really sets this salad off. There is tons of crunch in this salad, and the apples balance out the bold citrus flavors. If you want to add arugula or mixed greens, go ahead and get your dose of greens! Recipe: https://www.dherbs.com/recipes/recipe/celery-apple-salad-with-a-lemon-vinaigrette/

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The decisions you make in the grocery store will directly influence how your body functions. Most people are unaware of the fact that they regularly purchase and eat inflammatory foods that cause bloating, gas, poor digestion, and more. These are inflammatory reactions to invasive chemicals, microbes, or plant pollen. Experiencing these symptoms every once in a while is not life-threatening, but constant inflammation can cause serious problems. 

If you can rule out food poisoning or the flu and continue to experience acid reflux, cramping, or diarrhea, you could be experiencing chronic inflammation. Chronic inflammation is your enemy, because the body is no longer responding to neutralize a foreign invader. The Standard American Diet, also known as the common Western diet, messes with the gut microbiome, decreasing the amount of good bacteria and upsetting the stomach. This can lead to digestive issues, arthritis, diabetes, and life-threatening conditions like cancer, heart disease, and dementia. 

Foods That Cause Inflammation

Trying to decrease inflammation in the body? The most important foods to eliminate from your diet include sodas, sugary beverages, margarine, lard, shortening, refined carbohydrates (such as white bread, pastries, or processed snacks), fried foods, red meat, and processed meats. As you may be aware, these inflammatory foods are not surprisingly bad for your health. Most of these foods have been linked to type 2 diabetes and heart disease, and they are associated with excess inflammation. These foods also contribute to obesity, another condition that increases your risk of chronic inflammation. 

Foods That Fight Inflammation

Some foods cause inflammation, while others work to reduce inflammation. Most of the foods that have anti-inflammatory properties are plant-based and unprocessed. The minimal processing helps these foods retain their nutrients and anti-inflammatory properties. Protective plant compounds are in the following foods:

Root Vegetables

Root vegetables are hearty, comforting, and loaded with a diverse mix of antioxidants that support immune function. These veggies are also rich in fiber, complex carbohydrates, and vitamins A and C. Vitamin A helps to encourage tissue healing and reduce inflammation and vitamin C supports collagen production and toxin elimination. The best root vegetables to include in your diet are carrots, parsnips, sweet potatoes, beets, celery root, rutabaga, kohlrabi, turnips, ginger, turmeric, and horseradish. 

The Allium Family

We’re talking about the allium family, not The Adams Family. This family of vegetables includes garlic, onions, leeks, shallots, chives, and scallions. All of these are rich in flavonoids and organosulfur compounds, which have been known to inhibit tumor growth, according to laboratory studies. Allium vegetables also contain a lot of vitamin C and other compounds that naturally decrease inflammation in the body. 

Nuts And Seeds

According to several dietary studies, people who regularly incorporate nuts and seeds into their diet have lower inflammatory markers of C-reactive protein. It’s not healthy to snack on nuts all day, but experts say that swapping three servings of red meat with three small servings of nuts or seeds per week helps lower C-reactive protein. Nuts and seeds are also rich in omega-3 fatty acids, which help reduce other inflammatory markers. 

Herbs And Spices

If your seasoning game is on point, then you are two steps ahead of everyone else. We are talking about the use of herbs and spices, though, not pre-blended spice mixes with preservatives and flavorings. Various herbs and spices, including fennel, parsley, basil, dill, ginger, turmeric, black pepper, and more, have antioxidants and polyphenols that help reduce and prevent inflammation. 

Cruciferous And Leafy Green Vegetables

Cruciferous vegetables, which include cabbage, cauliflower, broccoli, and Brussels sprouts, all have detoxifying properties. They are low in calories and provide anti-inflammatory benefits that help to combat heart disease and other conditions caused by chronic inflammation. Leafy greens are also beneficial for clearing up inflammation. In fact, nutritionists say that consuming leafy greens can undo a lot of inflammatory damage that comes from eating a poor diet. 

Winter Squash

Winter squash may be some of the most comforting and delicious vegetables in existence. Acorn, butternut, spaghetti, kabocha, delicata, and pumpkin squash are some of the most nutritious squash varieties to consume. Many of these squash contain cucurbitacins, which work to stop the production of inflammatory enzymes. Winter squash are also rich in vitamin A and vitamin C. 

An anti-inflammatory diet will vary for each individual. Something that has anti-inflammatory properties may actually cause inflammation in someone with a sensitive system. All you can do is experiment with the foods listed in this article and see if they help your situation. 

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Water is necessary to maintain overall health. You cannot have a healthy body if you don’t drink water. While people can enhance hydration levels with various electrolyte-rich beverages, they can also consume water-rich foods to increase their daily water intake.

You’ve undoubtedly heard of the “eight eight-ounce glasses per day” rule to stay hydrated, but this is somewhat outdated. It doesn’t account for body weight, activity level, age, gender, or underlying health conditions. And while water is necessary for life, many people despise it. Sipping H2O all day just isn’t in the cards for people. This is where diet comes into play.

Dietary Hydration

The foods you eat can help you stay hydrated, but you cannot maintain hydration levels from food alone. You still need to drink water and herbal teas. However, about 20% of the body’s hydration comes from diet (specifically fruits and vegetables), so you eat your water along with various nutrients like vitamins and fiber. Start eating your water by chowing down on the following foods.

1. Celery

Water Content: 95.43%

Celery is a crunchy, green, low-calorie vegetable that is packed with a ton of fiber and water. It makes for an excellent snack, especially if you lather a little raw almond butter or hummus on the stalks.

2. Romaine Lettuce

Water Content: 93.47%

Romaine is an excellent lettuce that is quite versatile. It can be the base of a salad, it tastes great grilled, and the leaves make great tortilla alternatives. It is naturally rich in vitamins A, C, and K, in addition to folate and fiber.

3. Cucumber

Water Content: 96.7%

The cucumber is the ultimate, water-rich produce item. In fact, it has the highest water content of any food! It goes great in salads, sliced up with lime juice and chili powder, or cut into strips and served with hummus. Boost your hydration by snacking on cucumber, and then adding cucumber to your water for extra flavor and nutrients.

4. Watermelon

Water Content: 91.45%

With “water” in the name, watermelon is an excellent fruit for hydrating the body. It is predominantly water, but it does contain vitamins A & C, zinc, potassium, copper, and several B vitamins. Don’t forget that watermelon rinds are extremely nutritious. You can learn all about them by clicking here.   

5. Radishes

Water Content: 95.3%

The radish may not be the first vegetable you think of in regards to water-rich foods. In addition to their peppery flavor and vibrant color, radishes have a high water content. Additionally, they are rich in powerful antioxidants, one of them being catechin (found in green tea).

6. Green Bell Peppers

Water Content: 93.9%

Every bell pepper contains water, but green bell peppers are the clear winner. Packed with vitamin C, this nightshade goes great in salads, stir-fries, or cut up in sticks and dipped in hummus. We forgot to mention that they contain lots of antioxidants!

7. Tomatoes

Water Content: 94.52%

The tomato is technically a fruit, but it is often referred to as a vegetable. Tomatoes are rich in fiber, folate, potassium, vitamins C & K, and lycopene, which is a powerful antioxidant that inhibits cell damage. Here’s a fun fact: most people in America satisfy their recommended daily intake (RDI) of lycopene by eating tomatoes.

8. Spinach

Water Content: 91.4%

Spinach is chock full of beneficial nutrients, including vitamins A & K, iron, magnesium, potassium, fiber, folate, and calcium. It is an excellent salad base, but it can also be steamed, sautéed, or blended with other ingredients into a smoothie. Looking to reduce your caloric intake? Spinach is the perfect nutrient-dense, low-calorie vegetable for you.

9. Bok Choy

Water Content: 95%

Bok choy is in the same family as broccoli and kale, so you know it’s good for you! The consumption of cruciferous vegetables like bok choy is linked to a reduced risk of certain cancers, including lung, colon, and prostate cancers. Bok choy is also rich in magnesium, iron, vitamins A, C, & K, and calcium.

10. Zucchini

Water Content: 92.73%

The zucchini is similar to the cucumber, in that they are both rich in vitamins C & K, phosphorus, and potassium. They are also rich in fiber, with one medium zucchini satisfying 8% of your RDI. If you are looking to hydrate the body, opt for fresh/raw zucchini because cooking reduces the water content.

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