Low-fat LARDER

Low-fat LARDER

Iceberg lettuce:

Iceberg lettuce has a high water content, which often leads people to believe it has low nutritional value. However, iceberg lettuce does provide signi­icant amounts of vitamins A and K. Vitamin A is a powerful antioxidant that helps to support cell growth, maintain eye health and vision. Vitamin K helps to prevent bone fractures and is integral for blood clotting. One leaf of iceberg lettuce only has one calorie, and it is also low in sugar and fat.


Potatoes are an excellent source of a range of vitamins and minerals. However, the nutritional content will vary depending on how they are cooked. The skin on the potato contains a lot of goodness, so peeling them signi­icantly lowers their nutritional value. One medium potato baked potato with the skin on contains 4.3g of protein, 0.2g of fat and 161 calories. It also contains 28 per cent of the RDI of vitamin C, 27 per cent of the RDI of vitamin B6 and 26 per cent of the RDI of potassium. Potatoes are also very ­illing which can help you regulate or lose weight as they can prevent hunger pangs.

Peas contain a surprising amount of vitamins and minerals. Green peas are a plant-based source of protein, which makes them very ­filling. Protein works with ­ibre to slow digestion and promote feelings of fullness, automatically reducing the number of calories you eat throughout the day. Green peas have a relatively low glycemic index which helps to regulate blood sugar levels.


Parsnips are a great source of vitamin C, vitamin K and folate. From around 130g of parsnips you can get 25 per cent of the RDI of vitamin C, 25 per cent of the RDI for vitamin K and 22 per cent of the RDI for folate. This amount of vitamin C is important for supporting immune function and may help to decrease symptoms and shorten the duration of a common cold. The same amount of parsnips also contains 26 per cent of the RDI of ­ibre, which is important for optimizing digestive health.


Rocket is low in sugars, calories, carbohydrates and fats but high in many nutrients. These include calcium, which helps the blood to clot normally and is necessary for bone, muscle and nerve health, and potassium which is vital for heart and nerve function.

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