Cucumbers

Photo by monicore from Pixabay

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

Celery

Photo by pasja1000 from Pixabay

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

Photo by tookapic from Pixabay

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

Sweet Potatoes

Photo by Nastasya Day from Pexels

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

Brussel Sprouts

Photo by Sebastian Coman Photography on Unsplash

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

Brown Rice

Photo by mquadrelli0 from Pixabay

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

Collard Greens

Photo by Kim Daniels on Unsplash

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

Carrots

Photo by RitaE from Pixabay

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

Tomatoes

Photo by Alisha Mishra from Pexels

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

Bell Peppers

Photo by Louis Hansel @shotsoflouis on Unsplash

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