Inspiration

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

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