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Rape is one of the primary vegetable crops in Zambia, grown for its leaves, which similar to kale, are a reasonable source of vitamin A, thiamine, and ascorbic acid and vitamin C . Rape, (Brassica napus, variety napus), is also called rapeseed or colza, plant of the mustard family (Brassicaceae)
Kale is a popular vegetable and a member of the cabbage family. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.
This dark green powder can contribute to your recommended daily intake of fruit and vegetables. It has a mild, seaweed-like taste. Great for mixing into fruit juice or smoothies, or sprinkle over salads and cooked food. Spirulina is a blue-green algae and is believed to be one of the oldest life forms on Earth. First used by the Aztecs as an endurance-booster, spirulina is considered a superfood — an all-in-one source of nutrients including protein levels comparable to eggs.
Chinese cabbage is one of the four main varieties of cabbage (along with green, red and savoy). Chinese cabbage grows into an oblong shape, its leaves frilling out towards the edges. It’s light green with yellow tints, and has a sweeter flavour than its round cousins.
A delicious leafy vegetable that can easily be added to your diet. Frilly Lettuce is great in salads and sandwiches for extra flavour and nutrition. Lettuce leaves are one of the very low-calorie green vegetables. 100 g fresh greens provide just 15 calories. Nonetheless, they are the storehouse of many phytonutrients that possess health-promoting and disease prevention properties.
Pea shoots are the edible leaves of the traditional garden pea plant. Pea shoots are harvested within 2 to 4 weeks, creating super tender and flavorful roughage. Pea shoots are a great source of three chemoprotective agents: folate, antioxidants and carotene. Folate helps produce and maintain cells and protects against DNA damage. Antioxidants help the body fight free radical damage, commonly associated with high cancer risk.
Also known as cos lettuce, romaine lettuce is known for its nutritional benefits and savory, yet neutral taste. It has long, dark green leaves forming an elongated, loaf-shaped head. It is crispy-textured with a slightly bitter taste. It’s also low in calories, sugar, and carbohydrates and high in vitamins and minerals.
Rocket is a nutritious green leafy vegetable. The young tender leaves carry a bitter peppery flavour that makes it mostly a salad vegetable. Rocket leaves have a sweet, nutty flavour when they're young but start developing a strong spicy flavour as they mature. Rocket leaves are available throughout the year.
Loose leaf lettuce comes in a wide range of red and green colour variations, from pale green to solid red-purple that can be so dark as to be almost black, with many varieties that combine both colours. Loose leaf is generally more nutritious and less crunchy than other varieties.
Rainbow Swiss chard is distinguished by its bouquet of wrinkled, slightly savoyed rich green and bronze leaves and bright coloured stems. The leaves grow upright and tall from a dense rosette of ribbed stems in a myriad of colours including gold, pink, orange, purple, red, and white with bright and pastel variations.
Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea. It’s closely related to cabbage, Brussels sprouts, kale and cauliflower, all edible plants collectively referred to as cruciferous vegetables.