Category: Cook

Once the tough outer leaves are trimmed, you will be rewarded with a tender interior.

Nutrition highlights:
Per 100g serving, there are 53 calories, 6g of net carbohydrates (12g of carbohydrates and 6g of fiber), and 3g of protein. Artichokes are a good source of vitamin C.

Easy ways to enjoy:
1) Roast trimmed artichokes in the oven after coating with olive oil and desired seasonings.
2) Saute halved and trimmed artichokes in olive oil and garlic.
3) Add cooked artichoke hearts to your favorite pasta.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787864/nutrients

This root vegetable’s deep color, matched by its rich flavor, enhances the presentation of any dish.

Nutrition highlights:
Per 100g serving, there are 43 calories, 7g of net carbohydrates (10g of carbohydrates and 3g of fiber), and 2g of protein.

Easy ways to enjoy:
1) Roast whole or quartered pieces in olive oil and desired seasonings in an oven until tender.
2) Boil or steam until tender and cut into cubes to add into salads or grain bowls.
3) Replace chickpeas with cooked beets for a new take on hummus.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787777/nutrients

The bright orange flesh of this squash carries a nutty flavor when cooked till tender.

Nutrition highlights:
Per 100g serving, there are 47 calories, 10g of net carbohydrates (12g of carbohydrates and 2g of fiber), and 1g of protein. Butternut squash is rich in vitamins A and C.

Easy ways to enjoy:
1) Roast cubed pieces in olive oil and desired seasonings in an oven until tender.
2) Create a warm salad by topping hearty salad greens with cooked butternut squash pieces and desired toppings.
3) Incorporate into your favorite stew to add a comforting touch.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/555598/nutrients

Its soft leaves work well as salad greens or can be cooked down to concentrate its flavor.

Nutrition highlights:
Per 100g serving, there are 23 calories, 2g of net carbohydrates (4g of carbohydrates and 2g of fiber), and 3g of protein. Spinach is an excellent source of vitamins K and A.

Easy ways to enjoy:
1) Toss raw spinach with apple slices, walnuts, and your favorite dressing.
2) Saute garlic in olive oil, add spinach, and cook until tender.
3) Add to soups, pastas, and omelettes.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787373/nutrients

These seeds are best used when combined with liquid and formed into a gel like consistency.

Nutrition highlights:
Per 1 tbsp serving, there are 60 calories, 1g of net carbohydrates (5g of carbohydrates and 4g of fiber), 4g of fat, and 2g of protein.

Easy ways to enjoy:
1) Into chia pudding, stir in berries, nuts, and cinnamon.
2) Mix chia pudding with oats and nut butter. Roll flat onto a baking sheet and bake into crackers.
3) Top chia pudding with sliced bananas and a drizzle of nut butter.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/745802/nutrients

Offering a refreshing crunch, cucumbers require minimal preparation and work well tossed in salads.

Nutrition highlights:
Per 100g serving, there are 12 calories, 1g of net carbohydrates (2g of carbohydrates and 1g of fiber), and 1g of protein.

Easy ways to enjoy:
1) Cut into bite sized pieces and toss with tomatoes, avocados, onions, and your desired dressing.
2) Slice thinly and dip into tzatziki or hummus.
3) Cut into bite sized pieces and mix with sliced onions and dill. Toss with lemon, yogurt, and your desired seasonings.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787791/nutrients

The stalks of this vegetable have a minty crisp and are often used as a standalone snack or a flavor enhancing ingredient.

Nutrition highlights:
Per 100g serving, there are 16 calories, 1g of net carbohydrates (3g of carbohydrates and 2g of fiber), and 1g of protein.

Easy ways to enjoy:
1) Chop into thin slices and add to salads raw for added crunch.
2) Saute cut pieces and incorporate into soups or fried rice.
3) Remove veins and cut into smaller pieces for dipping into nut butter or hummus.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787785/nutrients

Radishes, found in a variety of colors and shapes, provide a sharp bite when eaten raw and become more mild when cooked.

Nutrition highlights:
Per 100g serving, there are 16 calories, 1g of net carbohydrates (3g of carbohydrates and 2g of fiber), and 1g of protein. Radishes are a good source of vitamin C.

Easy ways to enjoy:
1) Slice thinly and add to salads or use as a vessel for hummus.
2) Coat with olive oil and favorite spices and bake in the oven until tender.
3) Cut in half and saute in a pan with olive oil, garlic, and desired seasonings.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787814/nutrients

This starchy vegetable provides more nutrients than a regular potato and adds great color to any meal.

Nutrition highlights:
Per 100g (baked) serving, there are 95 calories, 18g of net carbohydrates (22g of carbohydrates and 4g of fiber), and 2g of protein. Sweet potatoes are rich in vitamin A.

Easy ways to enjoy:
1) Bake whole in oven and serve alongside almost any dish.
2) Cut into cubes and saute with eggs, peppers, and onions for a breakfast hash.
3) Cut into pieces and steam. Then add olive oil, garlic, and desired seasonings and mash until smooth.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787642/nutrients

Shaped like tiny cabbages, brussel sprouts can be shredded raw into salads or cooked till tender.

Nutrition highlights:
Per 100g serving, there are 43 calories, 5g of net carbohydrates (9g of carbohydrates and 4g of fiber), and 3g of protein. Brussel sprouts are rich in vitamin C.

Easy ways to enjoy:
1) Shred into thin leaves and incorporate into your favorite salad.
2) Steam until soft and cooked through. Then drizzle with olive oil and your favorite seasonings.
3) Cut in half, toss with olive oil, garlic, and desired spices, and bake in the oven until tender.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787779/nutrients