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