Category: Cook

This variant of Chinese cabbage is often used in Asian cuisine and can be found in its fully grown form or as baby bok choy.

Nutrition highlights:
Per 100g serving, there are 13 calories, 1g of net carbohydrates (2g of carbohydrates and 1g of fiber), and 2g of protein. Bok choy is an excellent source of vitamins A and C.

Easy ways to enjoy:
1) Saute in olive oil with garlic.
2) Incorporate into soups or noodle dishes.
3) Create a stir fry with mushrooms, ginger, and garlic.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients

As a filling legume, black beans can serve as a versatile competitor to meat in many dishes.

Nutrition highlights:
Per 100g serving, there are 131 calories, 15g of net carbohydrates (24g of carbohydrates and 9g of fiber), 1g of fat, and 9g of protein. Black beans provide a good amount of iron.

Easy ways to enjoy:
1) Incorporate into soups and salads.
2) Toss into rice with sauteed peppers and garlic. Dress with freshly squeezed lime.
3) Simmer with onions, garlic, and desired seasonings. Garnish with cilantro.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/784156/nutrients

Resembling a giant green onion, leeks exhibit a more delicate flavor than others in the onion family.

Nutrition highlights:
Per 100g serving, there are 61 calories, 12g of net carbohydrates (14g of carbohydrates and 2g of fiber), and 2g of protein. Leeks provide good amounts of vitamins A and C.

Easy ways to enjoy:
1) Slice thinly and saute in olive oil and desired seasonings.
2) Incorporate into soups or pasta.
3) Braise chopped leeks in stock and season with desired herbs and spices.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787796/nutrients

This brightly colored vegetable can spice up salads raw or highlight another dimension of its flavor when cooked.

Nutrition highlights:
Per 100g serving, there are 23 calories, 3g of net carbohydrates (4g of carbohydrates and 1g of fiber), and 1g of protein. Radicchio is rich in vitamin K.

Easy ways to enjoy:
1) Slice thinly and incorporate into salads.
2) Cut into wedges and drizzle with olive oil and desired seasonings. Bake in the oven until tender.
3) Saute with onions in olive oil.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787372/nutrients

From off the cob to flour, corn is consumed in many forms across a wide variety of dishes.

Nutrition highlights:
Per 100g serving, there are 86 calories, 17g of net carbohydrates (19g of carbohydrates and 2g of fiber), 1g of fat, and 3g of protein.

Easy ways to enjoy:
1) Roasted or steamed whole on the cob.
2) Add cooked kernels into salsas, salads, and soups.
3) Saute kernels in olive oil with chopped bell peppers, onions, and desired seasonings.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787790/nutrients

The cooked flesh of this vegetable (technically a fruit) provides a meaty texture to rival your favorite meat dishes.

Nutrition highlights:
Per 100g serving, there are 25 calories, 3g of net carbohydrates (6g of carbohydrates and 3g of fiber), and 1g of protein.

Easy ways to enjoy:
1) Cut into cubes, coat with olive oil and desired seasonings, and bake in the oven.
2) Incorporate into pasta.
3) Saute in oil with garlic, ginger, and onions.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787792/nutrients

Chard’s dark green leaves can be found on a bright assortment of colored stems and cook up quickly.

Nutrition highlights:
Per 100g serving, there are 19 calories, 2g of net carbohydrates (4g of carbohydrates and 2g of fiber), and 2g of protein. Chard is an excellent source of vitamins A and C.

Easy ways to enjoy:
1) Saute leaves in olive oil with garlic and desired seasonings.
2) Create a warm salad with cooked leaves, lentils or chickpeas, and desired sauteed vegetables.
3) Toss into pasta or soup.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787213/nutrients

Often found in breakfast meals, oats can provide a good source of whole grains.

Nutrition highlights:
Per 1/4 cup (steel cut) serving, there are 150 calories, 23g of net carbohydrates (27g of carbohydrates and 4g of fiber), 3g of fat, and 5g of protein.

Easy ways to enjoy:
1) Mix cooked oats with cinnamon, chopped fruits, and nuts or seeds.
2) Top cooked oats with chopped and sauteed vegetables and an egg.
3) Cook oats with sauteed mushrooms and onions.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/878438/nutrients

Can be served as an alternative to potatoes and prepared in similar fashion.

Nutrition highlights:
Per 100g serving, there are 28 calories, 4g of net carbohydrates (6g of carbohydrates and 2g of fiber), and 1g of protein. Turnips are rich in vitamin C.

Easy ways to enjoy:
1) Cut into bite sized pieces, coat with olive oil and desired seasonings, and roast in the oven until tender.
2) Steam and mash to serve as a substitute to traditional mashed potatoes.
3) Cut into french fry sized pieces and bake in the oven to create turnip fries.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787820/nutrients

The bulbs of this herb provide an aromatic accompaniment that can be enjoyed raw or cooked.

Nutrition highlights:
Per 100g serving, there are 31 calories, 4g of net carbohydrates (7g of carbohydrates and 3g of fiber), and 1g of protein. Fennel provides good amounts of vitamin C.

Easy ways to enjoy:
1) Slice thinly and toss into your favorite salad.
2) Cut into quarters, drizzle with olive oil and seasonings, and roast in the oven until tender.
3) Braise cut fennel with shallots, olive oil, and lemon juice. Garnish with fresh parsley.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787786/nutrients