Category: Uncategorized

Compared to its more processed counterpart, this whole grain provides more nutrients and a more complex flavor profile.

Nutrition highlights:
Per 100g serving, there are 122 calories, 23g of net carbohydrates (25g of carbohydrates and 2g of fiber), 1g of fat, and 3g of protein.

Easy ways to enjoy:
1) Use as a side to complement almost any meal.
2) Substitute brown rice into your favorite fried rice or jambalaya recipe.
3) Stuff cooked rice, mixed with onions, tomatoes, and desired seasonings, into cabbage or bell peppers and bake in the oven.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/785513/nutrients

Dark leafy greens that can be cooked low and slow or often used as a wrap.

Nutrition highlights:
Per 100g serving, there are 32 calories, 1g of net carbohydrates (5g of carbohydrates and 4g of fiber), 1g of fat, and 3g of protein. Collard greens are rich in vitamins A and C and calcium.

Easy ways to enjoy:
1) Saute onions and garlic in a pot. Then add bite size pieces of greens, add enough water to cover, add your desired seasonings, and simmer until tender.
2) Chop leaves (removed from stems) and saute in a pan with olive oil and your favorite spices.
3) Steam whole leaves (removed from stems) until tender and use as a tortilla alternative for wraps.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787220/nutrients

This root vegetable can be found in varying sizes and colors, adding to its versatility.

Nutrition highlights:
Per 100g serving, there are 41 calories, 7g of net carbohydrates (10g of carbohydrates and 3g of fiber), and 1g of protein. Carrots are especially rich in vitamin A.

Easy ways to enjoy:
1) Cut into desired shape and size, coat with olive oil and seasonings, and bake in the oven until tender.
2) Cut into medallions and add to your favorite soup.
3) Dip raw sticks into hummus for a snack.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787522/nutrients

This fruit, although used like a vegetable, can be prepared into sauces, soups, or just eaten raw.

Nutrition highlights:
Per 100g serving, there are 18 calories, 3g of net carbohydrates (4g of carbohydrates and 1g of fiber), and 1g of protein. Tomatoes provide great amounts of vitamins C and A.

Easy ways to enjoy:
1) Remove seeds and dice before adding to your favorite salad.
2) Use as a base for a pasta marinara sauce or curry.
3) Slice and coat with olive oil, garlic, and your favorite seasonings. Bake in the oven until slightly browned.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787683/nutrients

With multiple colored varieties, these sweet peppers provide a refreshing crunch or can be cooked till tender.

Nutrition highlights:
Per 100g (green bell pepper) serving, there are 20 calories, 3g of net carbohydrates (5g of carbohydrates and 2g of fiber), and 1g of protein. Green bell peppers are rich in vitamin C.

Easy ways to enjoy:
1) Add chopped peppers to your favorite salad.
2) Saute strips with sliced onions and mushrooms for fajitas.
3) Dip raw strips in hummus for a quick snack.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787811/nutrients

Frozen vegetable staple, rich in protein, bringing brightness and sweetness to your dish.

Nutrition highlights:
Per 100g serving, there are 78 calories, 9g of net carbohydrates (14g of carbohydrates and 5g of fiber), and 5g of protein. Green peas provide good amounts of vitamins C and A.

Easy ways to enjoy:
1) Boil, steam, or saute and serve as a stand alone side dish.
2) Incorporate into fried cauliflower rice.
3) Boil and drain peas. Add olive oil and desired seasonings, then mash until smooth.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/788409/nutrients

Great low carb alternative to pasta or noodles that easily absorbs sauces and flavors.

Nutrition highlights:
Per 100g serving, there are 27 calories, 5g of net carbohydrates (6g of carbohydrates and 1g of fiber), and 1g of protein.

Easy ways to enjoy:
1) After baking cut halves in oven, use a fork to pull spaghetti shaped strands. Drizzle with olive oil, herbs, and desired spices.
2) After baking cut halves in oven, use a fork to pull spaghetti shaped strands. Add to your favorite pasta sauce (i.e. marinara, pesto).
3) After baking cut halves in oven, use a fork to pull spaghetti shaped strands. Saute with soy sauce, lime, crushed peanuts, and top with cilantro.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/788534/nutrients

These spears provide a refreshing bite and require minimal preparation.

Nutrition highlights:
Per 100g serving, there are 20 calories, 2g of net carbohydrates (4g of carbohydrates and 2g of fiber), and 2g of protein. Asparagus provides good amounts of vitamin A and iron.

Easy ways to enjoy:
1) Spread trimmed spears onto a baking sheet, coating with olive oil and your favorite seasonings, and roast until tender.
2) Cut into smaller pieces and saute in a pan with olive oil, mushrooms, garlic, and your desired herbs and spices.
3) Incorporate cut pieces into soup for added brightness.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787774/nutrients

Also known as a garbanzo bean, this legume can outshine meat in any dish or be served simply as a standalone snack.

Nutrition highlights:
Per 100g (canned) serving, there are 146 calories, 15g of net carbohydrates (22g of carbohydrates and 7g of fiber), 3g of fat, and 8g of protein. Chickpeas are a good source of iron.

Easy ways to enjoy:
1) Drain and rinse canned chickpeas. Boil in a pot until warmed through and tender, then toss with your desired seasonings and add to salads or grain bowls.
2) Add drained and rinsed canned chickpeas to your favorite soup or curry sauce.
3) Drain, rinse, and thoroughly dry canned chickpeas. Spread onto a baking sheet, coat with olive oil and salt, and bake until crispy for a healthy snack.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/784271/nutrients

Provides a fresh crunch when prepared raw or can develop a wide spectrum of textures with varying cooking approaches.

Nutrition highlights:
Per 100g serving, there are 31 calories, 4g of net carbohydrates (6g of carbohydrates and 2g of fiber), and 3g of protein. Mushrooms are rich in vitamins C and K.

Easy ways to enjoy:
1) Cut florets into small pieces and toss with sliced onions and sunflower/pumpkin seeds. Coat with your favorite dressing.
2) Steam and season with your desired herbs and spices.
3) Drizzle olive oil over florets on a baking sheet and sprinkle with your favorite seasonings. Roast in the oven until slightly browned and tender.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/747447/nutrients