Food & Drink

From the Gardens of Master Gardener Ed Albright: My 5 Most Nutritious Fruit & Vegetables on the Planet  


In order to maximize the amount of nutrients you take in, it makes sense to spend your “calorie budget wisely. Here are my 5 wisest choices to grow and eat:

#1 Kale – of all the super healthy “leafy greens” Kale is the King!

  • Loaded with vitamins (200% RDA for vitamin C, 300% RDA for Vitamin A, 1000% RDA for vitamin K1), minerals (large amounts for potassium, calcium, magnesium, copper and manganese)
  • Great source of fiber, plant protein
  • Only 50 calories per 100 gram serving (about a cup of cooked kale)
  • There are several varieties to choose from and all can be prepared for the table raw (salads and kale-slaw), steamed (as a great side dish with garlic and olive oil) or dried in the oven for “kale chips”.

#2 Garlic – not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious

Sign Up for E-News

  • Garlic’s main ingredient is Allicin, with studies shown to reduce/ lower blood pressure and LDL (“bad cholesterol”)
  • It also has cancer fighting properties providing lower risk of stomach and colon cancers
  • Important around Halloween, it has been shown to ward off vampires J
  • Garlic can be planted in your garden in mid- October for early summer harvesting


#3 Sweet Potatoes – one of world’s perfect foods for nutty sweet taste, nutrition and one of the most satisfying foods to eat

  • Loaded with vitamins (Vitamin B6 – heart health, Vitamin C – ward off cold and flu virus, Vitamin D – builds up immune system
  • Loaded with minerals (Iron – blood health, Calcium – bone health, Magnesium – immune system and manganese – bone, skin health + blood sugar control)
  • Yellow/orange color rich in beta carotene, studies show carotenes ward off cancer, immune disorders and protect against the effects of aging
  • Available fresh now at farmer’s markets or in organic markets.

# 4 Blueberries – when it comes to the nutritional value of fruit – blueberries are in a league of their own

  • Not only delicious, antioxidants are where blueberries really shine. They are loaded with the powerful antioxidant anthrocyanin, which exert a powerful positive effect on the brain. Particularly, studies show, with memory in older people
  • The blue in blueberries is where the antioxidants come from and also counter the effect, studies show, of the so called “metabolic disorder” by reducing blood pressure and “bad” cholesterol
  • Studies also show the antioxidants in blueberries ward off cancer

#5 Swiss Chard – the vibrant colors of Swiss chard make it high on the list plant phytonutrients

  • One cup of boiled Swiss Chard only contains 30 calories of supercharged flavonoids and other antioxidants protecting your heart health
  • Studies show Swiss Chard is the most nutritious of its other members in its category (spinach, beet greens, watercress, etc.) It’s great for its anti-inflammatory properties and for blood sugar regulation.

There you have it, my top 5 list of the most nutritious, low calorie, best tasting fruits and vegetables you and your family can enjoy.

“Let the good times grow!

TAP Into Another Town's News:

Sign Up for E-News


Rahway Mayor Giacobbe to Attend Grand Opening of First Wawa Store in Rahway; Free Coffee Offered Through July 16

July 12, 2018

RAHWAY, NJ - Rahway Mayor Raymond A. Giacobbe will be on hand to cut the ribbon at 10 a.m. Thursday. July 12, for the new Wawa store's grand opening at 280 St. Georges Avenue in Rahway.

The 24-hour Wawa store will officially open at 8 a.m. on Thursday, with the grand opening ceremonies to follow. Free coffee will be offered at the store through July 16. Wally Goose, the ...

Promises Made, Promises Kept

July 13, 2018

It has been an exciting six months since I became Springfield’s newest Committeeman. I am fortunate to have the opportunity to serve our community. You trusted me to take on the most important issues and provide solutions that work for all Springfield residents. I am working hard to do that.

I ran for office because residents were tired of our municipal government making decisions ...

Woman Struck by Car in Bridgewater Mall Parking Lot Dies

July 12, 2018

Bridgewater, NJ - A Bedminster woman has died from her injuries after she was struck by a car in the parking lot of the Bridgewater Commons Mall Monday.

Marion Kelley, 62, was struck by a vehicle while walking in lot four near the Macy's merchandise pick up area at around 3:20 p.m. Monday.

The 2017 Mazda was driven by Chinmayi Parikh, 33, of Piscataway.

The crash is still being ...

Imagine Welcomes Founding Board Chair Keith Hertell to Its Leadership Council

July 16, 2018

Imagine, A Center for Coping with Loss is extremely pleased to announce Keith Hertell has joined the Imagine Leadership Council, comprised of local and national business and community leaders who are willing to serve as passionate advocates on behalf of grieving children and teens. “As the Founding Board Chair of Imagine we are thrilled to welcome Keith to the Council,” said Stuart ...

Upcoming Events

Mon, July 16, 7:45 AM

17 Kent Place Boulevard, Summit

Monday Morning Yoga

Health & Wellness

Tue, July 17, 6:00 PM

CASA of Morris and Sussex Counties, Morristown

CASA Information Session

Education Giving Back Law & Justice