Category: Uncategorized

Multiple varieties provide flexibility in cooking with this meaty and umami adding ingredient.

Nutrition highlights:
Per 100g serving, there are 22 calories, 2g of net carbohydrates (3g of carbohydrates and 1g of fiber), and 3g of protein. Mushrooms have a good amount of potassium.

Easy ways to enjoy:
1) Slice mushrooms and saute in a pan with olive oil, garlic, and your desired seasonings.
2) Add to soups or pasta for a chewy and hearty component.
3) Incorporate sliced mushrooms into a breakfast omelette.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/787802/nutrients

Slice, chop, or mash for a creamy and rich addition to snacks, sides, and main dishes.

Nutrition highlights:
Per 100g serving, there are 160 calories, 15g of fat, 2g of net carbohydrates (9g of carbohydrates and 7g of fiber), and 2g of protein. Avocados contain good amounts of vitamin C and potassium.

Easy ways to enjoy:
1) Chop along with cucumbers and tomatoes and mix with olive oil, lemon, and your favorite seasonings.
2) Slice and add to any salad.
3) Mash and spread on top of toast with a sprinkle of salt.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/786651/nutrients

Enjoyed both crunchy or soft and great to purchase frozen or fresh.

Nutrition highlights:
Per 100g (raw) serving, there are 29 calories, 5g of net carbohydrates (7g of carbohydrates and 2g of fiber), and 2g of protein. Green beans contain a good amount of vitamin C.

Easy ways to enjoy:
1) Saute in a pan with garlic and olive oil and toss with your desired seasonings.
2) Coat with olive oil, lemon and your desired seasonings and bake in the oven.
3) Add to soups for brightness and texture.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/472534/nutrients

Filling legume that can often substitute for meat and adds a satisfying richness to any meal.

Nutrition highlights:
Per 1/4 cup (dry) serving, there are 180 calories, 1g of fat, 15g of net carbohydrates (30g of carbohydrates and 15g of fiber), and 13g of protein. Lentils are also rich in iron.

Easy ways to enjoy:
1) Use cooked lentils as a base for a grain bowl – add your desired toppings (i.e. broccoli, green beans, tomatoes) and dressing.
2) Add to soups to turn into a hearty meal.
3) Incorporate into your favorite curry sauce.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/597467/nutrients

Used in cuisines all around the world and takes well to multiple cooking methods.

Nutrition highlights:
Per 100g (raw) serving, there are 25 calories, 3g of net carbohydrates (6g of carbohydrates and 3g of fiber), and 1g of protein. Cabbage contains good amounts of vitamins C and K.

Easy ways to enjoy:
1) Slice thinly and add bell peppers, carrots, fruits, and nuts. Toss with your favorite dressing for a refreshing salad.
2) Saute chopped leaves and season with desired herbs and leaves.
3) Steam whole leaves and use as a wrap for fajitas or any other of your favorite stuffings (i.e. lentils with tomatoes).

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients

The poster child of healthy eating – hearty leafy green that can be prepared raw or cooked.

Nutrition highlights:
Per 1 cup (cooked) serving, there are 52 calories, 1g of fat, 3g of net carbohydrates (6 g of carbohydrates and 3g of fiber), and 3g of protein. Kale is also rich in vitamins A, C, and K.

Easy ways to enjoy:
1) Slice leaves thinly (discarding stems) and massage while washing to soften leaves. Incorporate into your favorite salad.
2) Strip leaves from the stem and steam for a few minutes. Sprinkle with your favorite seasonings.
3) Add the leaves to your favorite soup (later in the cooking process to help leaves maintain their texture).

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169355/nutrients

Quick cooking grain (technically a seed) with a nutty flavor and rich in protein.

Nutrition highlights:
Per 1/4 cup (dry) serving, there are 170 calories, 3g of fat, 26g of net carbohydrates (29g of carbohydrates and 3g of fiber), and 6g of protein. Quinoa also contains a good amount of iron.

Easy ways to enjoy:
1) Season cooked quinoa with desired herbs and spices. Incorporate as a substitute for rice or potatoes.
2) Add cooked quinoa to chopped cucumbers, tomatoes, and avocado. Season with desired herbs and spices.
3) For breakfast, add chopped apples, nuts, and cinnamon to a bowl of cooked quinoa.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/487393/nutrients

Rich in healthy unsaturated fats (particularly omega-3) and can be added to almost any dish.

Nutrition highlights:
Per 30g serving, there are 200 calories, 20g of fat, 2g of net carbohydrates (4g of carbohydrates and 2g of fiber), and 5g of protein.

Easy ways to enjoy:
1) Spread on a baking sheet and toast in the oven. Enjoy as a standalone snack.
2) Add to salad, green beans, cauliflower rice, and other vegetables.
3) Incorporate into breakfast by adding to yogurt, oatmeal, and chia pudding.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/418542/nutrients

Effortless to prepare and cook as a low carb side or as a component in a main dish.

Nutrition highlights:
Per 100g serving, there are 17 calories, 2g of net carbohydrates (3g of carbohydrates and 1g of fiber), and 1g of protein. Zucchini also contains good amounts of vitamin C and vitamin B-6.

Easy ways to enjoy:
1) Cut whole zucchini into smaller pieces (cubes, medallions, etc.) and coat with olive oil along with your favorite herbs and spices. Bake in the oven until tender.
2) Use a vegetable peeler to cut whole zucchini into ribbons. Add to your favorite sauce (marinara, pesto, etc.) to use as a substitute for pasta.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

Versatile with a mild flavor profile, easily takes on flavors of the dish, and can be used as a low carb substitute.

Nutrition highlights:
Per 100g serving, there are 25 calories, 3g of net carbohydrates (5g of carbohydrates and 2g of fiber), and 2g of protein. Cauliflower also contains good amounts of vitamin C and vitamin K.

Easy ways to enjoy:
1) Cut whole cauliflower into florets and coat with olive oil along with your favorite herbs and spices. Bake in the oven until tender.
2) Use prepared fresh/frozen cauliflower rice and saute in pan with peas, celery, onions, or any combination of your favorite vegetables. Season to your liking.
3) Cut whole cauliflower into florets and steam in a pot with garlic and your favorite herbs and spices. Once cauliflower has become tender, mash into a substitute for mashed potatoes.

Reference:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients