A Few Good Vegetables

Carrots get the nod because they contain vitamin C, sodium, potassium and fibre plus a small amount of vitamin B thrown in for good measure!


Broccoli has a great load of antioxidants as well as vitamins C, E & A plus fibre, folate, calcium, iron and potassium.
My only comment on this one would be to try and grow your own crop rather than buying chemically treated ones.

Silverbeet (not spinach) is an excellent source of vitamins C, E & A, is rich in B6, folate and a wide range of minerals including iron. It also has high levels of a number of antioxidants including carotenoids, luteinand, zeaxanathin and the flavonoids kaempferol and quercetin – see, your mother was right, it IS good for you!!

Peas are one of the best sources of protein and fibre; contain vitamin C, folate and thiamine as well as B6, B3 and B2. They also contain a range of minerals from iron, copper through to phosphorous, potassium and zinc.

Corn contains proteins, fibre and starch and its nutrients include zinc, iron, selenium, potassium, vitamin C and some of the B group vitamins like foliate, thiamin and riboflavin.

All ingredients in the "Veggie Mix’ are added to the food processor until reduced to the size of a grain of rice and the recipe allows for a three day supply which can be kept in the fridge – obviously how much you make up will depend upon how many hungry finch mouths you have to feed!!

finchsociety.org