Spinach has the most nutrients per calorie than any vegetable on this list. Turns out, Popeye was onto something. Not only is spinach full of vitamin A, vitamin K and vitamin C, but it is also highly versatile. Enjoy this leafy green raw, cooked, stewed or straight from the garden with these Healthy Spinach Recipes.
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Spinach

Garlic
Most of the time, you can smell this fragrant allium before seeing it. Many people think of garlic as more of a spice and a garnish as it is not used in large quantities to flavor dishes, but it is indeed a vegetable with healthful properties. There are several health benefits of garlic, namely its cancer-fighting potential. It is also pretty versatile—check out these tips on how to cook with garlic and these recipes that use garlic.

Kale
Kale is the poster child of nutritious veggies. It is jam-packed with antioxidants and vitamins that help protect you from a number of chronic illnesses. Check out these Healthy Kale Recipes or Kale Salad Recipes for more.

Romaine Lettuce
You may be surprised that one cup of romaine lettuce has 22% of your vitamin A daily needs and over 40% of your vitamin K daily needs. This subtle, unsuspecting green packs a punch for healthy vision, blood flow and hydration. Get your salad on (and more) with these Healthy Lettuce Recipes.

Celery
Celery is full of water, fiber and minerals. It can help you stay hydrated, keep you regular and lower your blood pressure. Celery is one of those vegetables that can shine in any season. Try it for yourself with these Healthy Celery Recipes and find out more about the hype around celery juice.

Cucumber
Along with being hydrating for your skin and body, cucumbers have a whole host of health benefits. They are great for weight management and heart health. The antioxidants and fiber present in cucumbers help protect from other chronic illnesses, like cancer. Enjoy them dipped in hummus or ranch dressing, or browse our collection of Healthy Cucumber Recipes to discover how you can include them in your meals and snacks.

Mushrooms
These fungi have a rich, meaty flavor that sets them apart from many vegetables. Additionally, mushrooms are one of the few plant-based sources of vitamin D. They are also full of B vitamins, potassium and fiber to promote gut health. There are so many ways to enjoy mushrooms—in pastas, stir-fries, soups, casseroles and more. You won’t run out of ideas on how to use mushrooms with your meal tonight with our Healthy Mushroom Recipes.

Cauliflower
Recently, cauliflower has become the go-to bread or rice replacement. Whether it’s pizza or risotto, switching grain products for a cauliflower base can be an easy way to reduce your carb consumption. As an added bonus, one-half cup of raw cauliflower has 44% of your daily vitamin C needs, so you can boost your immunity while slashing calories. Find out how to use cauliflower to make perfect side dishes with our recipe collection.

Onion
Onions are one of those vegetables we can’t live without. They are not only aromatic and flavorful, but they are also packed with antioxidants that may help lower blood pressure, boost immunity and protect your heart. Whether it’s for the base of a soup or a quick weeknight stir fry, onions are inexpensive, versatile and delicious—our Healthy Onion Recipes will not disappoint you.

Tomato
Tomatoes are loaded with antioxidants and potassium. This combination is especially helpful for keeping your heart and arteries healthy and controlling blood pressure. Additionally, the compound lycopene in tomatoes may help protect your skin from the sun and reduce the risk of prostate cancer. Tomatoes are a kitchen staple that add flavor and color to a variety of dishes, from pasta, salads, casseroles, stews and many more—browse our Healthy Tomato Recipes for meal ideas for the week.

Bell Pepper
Peppers are sweet, but they’re still very low in carbohydrates. They’re also packed with antioxidants and vitamin C. Enjoy them raw, cooked or in place of tomatoes in this Roasted Bell Pepper Salad with Mozzarella & Basil or explore our Healthy Bell Pepper Recipes for additional meal ideas.

Asparagus
Asparagus makes a delicious low-carb side dish. One serving (one-half cup) of asparagus delivers 34 percent of your folate and 39 percent of your daily vitamin A needs. Folate is important for cell growth and especially important for pregnant women. Vitamin A is good for your eyes and recent research also suggests that it may provide potential benefits to the skin. Find out how you can enjoy asparagus as a side dish or part of an entrée with our Healthy Asparagus Recipes.