Inspiration

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

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