Asparagus

Asparagus


Facts

  • Asparagus has a nutritional uniqueness second to none - nearly 100 phytonutrient compounds are found in asparagus and it is also packed with essential vitamins, minerals and antioxidants, especially folate and vitamins A, C and K

  • Asparagus is also a good source of fiber - nearly 2 grams in 1/2 cup


tips

  • Since asparagus have a very short shelf life choose ones that are deep green, tightly closed tips and straight spears, not bent - once the stems start bending it is a sign they have been stored too long

  • The healthiest way to prepare asparagus and preserve vitamins and minerals is by steaming - asparagus only takes 1-2 minutes and this also retains the color 

  • To offset the high respiration rate of asparagus which makes it more perishable it is best to wrap the ends of in a damp paper towel during refrigerator storage and consume asparagus within about 2 days of purchase

  • Dont put dressing on until just before serving because the acid of lemon or vinegar will turn the asparagus brown

Avocado

Avocado


Facts

  • Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals

  • One medium avocado contains abut 7-10 grams of fiber and 2 grams of protein

  • Avocados are very high in potassium - higher than bananas

  • Avocados are high in monounsaturated heart-healthy oleic acid and studies have shown that serving avocado  with vegetables can dramatically increase the number of antioxidants one absorbs



tips

  • Select avocados that give slightly to the touch or if buying them before they are fully ripe, store them outside the fridge until they ripen

  • Adding lime or lemon juice after cutting an avocado will prevent them from browning

Beets

Beets


Facts

  • Beets, one of te most nutritious root vegetables, are loaded with vitamins and minerals and they also contain nitrates and pigments, both of which have a number of health benefits

  • Beets are also a good source of fiber - one cup of beets contains 3.4 grams of fiber


tips

  • Dont throw the greens away!  Beet greens are the most nutrient-rich part of the plant and provide amazing health benefits:
    - They are an excellent source of iron and magnesium - 1 cup of greens contains 15% of the daily recommended amount of iron and 25% of magnesium

    -  They are also a good source of fiber and protein as well as vitamins A, B2, C and K and an excellent source of minterals including copper, potassium, manganese, magnesium, and calcium and they are a rich source of phytonutrients

  • Steaming beets is the best way of retaining their beneficial phytonutrients
    - fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Add beets, cover, and steam for 15 minutes. Beets are cooked when you can easily insert a fork or the tip or knife into the beet - peel the beets with either a paper towel or use gloves so as not to stain hands

  • When buying beets it is best to buy them still attached to the greens since without fresh greens there is no way to tell the shelf life of cut beets - it could be longer than one would imagine

  • Use beet greens in addition to or as a substitute for spinach or chard in soups, stews or sautes 

Broccoli

Broccoli


Broccoli

  • Check out this New York Times article on the benefits of broccoli which provides a compelling + comprehensive reason to add it to your diet.



    facts

  • Broccoli is a cruciferous vegetable which. provides a powerhouse of nutrients

  • It is an excellent source of vitamin K, vitamin C, chromium and folate and a very good source of dietary fiber (6 grams in one cup), pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium

  • Broccoli is also concentrated in one particular outstanding phytonutrient category—glucosinolates



tips

  • Cooking cruciferous vegetables before chopping them destroys the powerful health benefits of sulforaphane which is found in all cruciferous vegetables like broccoli, brussels sprouts, bok choy, cabbage, cauliflower and kale. Sulforaphane is only activated when a plant is damaged. So, chop your cruciferous vegetables to activate this healthy compound. Do one of the following:
    • Eat them raw.
    • Chop and let them stand for 30-45 minutes before cooking (See ricing broccoli below)
    • No time to chop? Add 1/2 tsp mustard powder to soups, stews or saucesSoaking broccoli

  • Soaking broccoli florets in boiling water for a few minutes makes it more tasty and easier to digest than the unpleasantness of raw broccoli when used in crudite plates, salads or in pasta

  • It is best, whenever possible, to buy broccoli at its freshest from farmers markets since most of its nutrients disappear after a week even under ideal storage conditions - choose broccoli that has a deep green color and no yellowing and don’t buy florets that are prepackaged

  • Avoid boiling broccoli as it leaches out many of the nutrients - it is best to steam no longer than 3-4 minutes or saute with olive oil and garlic (and mustard - see above)

  • The stems are very nutritious - slice them or julienne them for salads or stir fries 

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Broccolini



Facts

  • Broccolini, a hybrid - cross between broccoli and Chinese broccoli - is more tender and delicate and has a sweeter flavor (similar to asparagus) than broccoli

  • Although broccolini has essentially the same nutritional profile as broccoli, it lacks some of the essential nutrients



tips

  • Broccolini are also best cooked by steaming for a very short period of time

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Broccoli RaBe



Facts

  • Broccoli rabe (aka raab, rapini) is actually not related to broccoli - it is closely related to the turnip

  • It boasts a 396 percent daily value of vitamin A, 270 percent of vitamin C, and an impressive 1,398 percent daily value of antioxidant-rich vitamin K, 1,499 milligrams of potassium and it is a great source of calcium

  • It also contains healthy amounts of protein, thiamin, riboflavin, niacin, vitamin B6, iron, magnesium, phosphorus, zinc, copper, and manganese



tips

  • The best way to cook broccoli rabe is as you would with any bitter leafy greens, like chicory, dandelion, mustard greens or turnip greens

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Brussels

Brussels



Facts

  • Brussels sprouts are part of the cruciferous family of vegetables. Glucosinolates, which give them their bitter taste, are the main source of their nutrtional benefits and brussels sprouts contain the most glucosinolates of all crucifers

  • Additionally, they are high in fiber, vitamins - especially C and K, minerals and antioxidants


tips

  • Brussels sprouts spoil rapidly so, as with broccoli, eat them soon after purchase

  • It is very important not to overcook brussels sprouts - not only do they lose their nutritional value and taste but they emit the unpleasant sulfur odor associated with overcooked cruciferous vegetables

  • It is best not to cook large brussels sprouts whole - by the time they are tender inside the outer leaves will be overcooked. Halve or quarter them for steaming or roasting or slice them very thin and steam for a minute and add to kale or other salads. Small brussels work well if cooked whole

Cabbage

Cabbage


Facts

  • Cabbage, a member of the cruciferous family, is a powerhouse of nutrients - nearly 20 different flavonoids and 15 different phenols, a great source of vitamins K, C, folate, manganese, calcium, magnesium and potassium, anitoxidants and dietary fiber

  • The red color of red cabbages highlights their anthocyanin polyphenols content- red cabbage has six times more antioxidants than white/green cabbage



tips

  • Avoid buying sliced cabbage, since once cabbage is cut it  loses its vitamin C content

  • Don’t overcook cabbage - not only are some valuable nutrients lost, it emits a sulphurous, smelly odor

Carrots

Carrots


Facts

  • Carrots are best known as a rich source of the antioxidant nutrient beta-carotene. However, they are also known for a wide variety of other healthy nutrients

  • Carrots are an excellent source of phytonutrients, vitamin A, biotin, vitamin K, fiber, potassium, vitamin B6 and vitamin C. They are also a good source of manganese, vitamin B3, vitamin B1, panthothenic acid, phosphorus, folate, copper, vitamin E and vitamin B2



tips

  • For the freshest carrots buy them with their brightly colored greens attached. Those sold without their greens could be a few months old

  • The greens make a delicious and nutritious addition to salads

  • Its best to eat carrots fresh as the process they undergo when frozen and then defrosted removes about half of their antioxidant benefits

  • Buy whole carrots  instead of the little pre-cut snacking ones which are actually mature carrots the outer layers of which have been cut away to a smaller size. Since with most vegetables the bulk of nutrients are found in the outer layers, one third of the phytonutrients of the carrots is lost in these small ones

  • Some vegetables are more nutririous when eaten raw - not so with carrots. They are more benefitial when cooked as their outer walls are broken down making their nutrients more bioavailable

  • Another health benefit - cut or chop carrots after they are cooked. This way they retain more nutrients

  • Serving carrots with a bit of oil makes their beta-carotene more absorbable

Cauliflower

Cauliflower


Facts

  • Cauliflower is a member of the super healthy cruciferous family

  • Although white cauliflower is a powerhouse of nutrients, the colored varieties - purple, neon green and orange - are even higher in antioxidants. Romanesca  cauliflower, the beautiful bright green tiered tower, has about four times the glucosinolates than white cauliflower

  • Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein

  • The main phytonutrients provided by cauliflower are glucosinolates - sulfur-containing compounds found in cruciferous veg which are well known to provide a variety of health benefits



tips

  • To prevent moisture from collecting, store the cauliflower with its stem facing up

  • Depending how fresh the cauliflower is when purchased, it can be stored for up to a week without losing its nutrients and taste

Celery

Celery


Facts

  • Celery is an important source of antioxidant nutrients, including vitamin C, beta-carotene and manganese, but it is most well known for its its phytonutrients



tips

  • It is preferable, when possible, to buy organic celery since conventionally grown celery is near the top of the list that carry high levels of pesticide residue - in some cases more than 60 pesticides were found

  • Don’t discard the celery leaves - they contain the most vitamin C, calcium and potassium and make a great addition to salads especially when paired with herbs like parsley

Corn

Corn


Features

  • Corn is a phytonutrient-rich plant and a good source of several B vitamins, fiber and phosphorus

  • Corn and corn flour, polenta, grits are all gluten-free



tips

  • Quick Cooking
    Microwave ala friend Hanan (Thanks!)
    - Place corn on the cob in the husk in the microwave for 1 1/2-2 min on high
    - Turn over and cook another 1 1/2 - 2 min
    - Leave to cool for another 2 min and remove husks - the husks and threads come of very easily!

    Stovetop
    - Cover corn cobs with water in a pot and bring to a boil
    - Boil for 3 min, turn off the heat and then let it stand in the water until cooled

  • Buying/storing
    - Select organic corn which is not in direct sunlight at your framers market
    - It is best to eat it the day of purchase or you can store it for 3 days in an air-tight container or tightly wrapped plastic in the fridge
    -  Don’t remove its husk before storing since this will protect its flavor

  • Uses
    - Use polenta as a pizza crust for a healthy pizza or as a pie/tart base
    - Add organic frozen roasted corn to stews and salads

Cucumber

Cucumber


Facts

  • Cucumbers are refreshing and nutritious and contain many important vitamins and minerals

  • Its best to eat cucumber seeds and skins as they contain a wide variety of phytonutrients, including both carotenoids and flavonoids



tips

  • Cucumbers can be waxed with a variety of substances. However since there are some restrictions on the wax used on organic cucumbers, selecting these cucumbers can be a good way of lowering your risk of exposure to potential undesirable substances in the wax

Eggplant

Eggplant


Facts

  • Eggplants (aka aubergines) are high-fiber veg that are rich in nutrients, provide a good amount vitamins and minerals and anthocyanins



tips

  • Eggplants are best chosen as fresh as possible and eaten within a day after buying - they do not do well left out on the counter. If they can’t be eaten within a day or two wrap them tightly and put them in the fridge 

  • Brush or spray eggplants with olive oil before roasting or grilling them to avoid soaking up a lot of oil

Fruit

Fruit


Blueberries



Facts

  • Blueberries rank the highest of any fruit for antioxidants

  • In addition, blueberries are an excellent source of polyphenols, vitamins K and C, manganese, and fiber

  • Wild blueberries are particularly potent as they have less water and a higher skin-to-pulp ratio resulting in a  more intense flavor and double the antioxidant content



Tips

  • Try to choose organic blueberries if you can because many blueberries are heavily treated with pesticides 

  • When not in season, and sometimes even if they are but not organic versions are unavailable, frozen wild blueberries are equally nutritious and delicious

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currants



Facts

  • Black currants offer a wealth of nutrients not found anywhere else

  • Besides the massive amount of vitamin C  (over 300 % of the daily value), they also contain pantothenic acid (vitamin B5), pyridoxine (vitamin B6), and thiamin (vitamin B1), iron, copper, calcium, phosphorus, manganese, magnesium, and potassium.

  • Their anthocyanins are one of the compounds that make black currants uniquely powerful in antioxidants



Tips

  • Add these to cereals, salads, pilafs or stews for flavor and texture

  • Or sub for cranberries or raisins in baked goods

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dates



Facts

  • Dates provide a good source of fiber, phytonutrients, antioxidants, and calcium, iron, phosphorus, potassium, magnesium, manganese, copper and zinc

  • They contain more vitamins and minerals compared to other common fruits and they are ranked fifth in potassium when compared to all potassium food sources



Tips

  • Dates are about 80% sugar by weight, but because, they’re packed with fiber your body absorbs its sugars more slowly. When eaten in moderation, they’re a safe and healthy choice for people with diabetes.

  • Use dates as a substitute for sugar in recipes, eat whole or add to a variety of sauces and baked goods

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goji berries



Facts

  • ¼ cup of dried goji berries contains 9 grams of protein, 6 grams of fiber and a range of other vitamins and minerals including iron, selenium, vitamin A and C, copper and potassium

  • What’s unique about goji berries is that they contain specific antioxidants which provide a variety of health benefits



Tips

  • Sprinkle on breakfast cereal or add to trail mix

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golden berries



Facts

  • Golden berries (aka gooseberrries) are packed with nutrients, an excellent source of vitamin C and rich in antioxidant polyphenols and vitamins, fiber, protein, omega-3 fatty acids and other compounds that make them exceptionally nourishing

  • A 3.5 oz serving contains 4.3 grams of fiber



Tips

  • Sprinkle them on breakfast cereal or add to salads or veg dishes

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Kiwi fruit



Facts

  • Kiwis are an excellent source of vitamin C - one kiwi has 71 mg - and vitamin K as well as a very good source of copper and dietary fiber

  • It is also a good source of vitamin E, potassium - one kiwi contains about 215 mg - folate and manganese 


Tips

  • Kiwis can be left to ripen for a few days to a week at room temperature

  • Add kiwis to fruit salads, green salads, smoothies and breakfast cereal bowls

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Lemons + limes



Facts

  • In addition to their unique phytonutrient properties, lemons and limes contain a high amount of soluble fiber and plant compounds that give them a number of health benefits  

  • Lemons and limes are an excellent source of vitamin C


Tips

  • Lemon/lime juice can be frozen in either one-tablespoon or one-lemon quantities in trays until frozen and then put in plastic bags until needed - thanks to sister Nola for this one!

  • Select lemons/limes that are fully yellow, thin-skinned and heavy for their size since those with thicker peels are less juicy

  • Lemons/limes do not ripen after picked and will keep much longer if kept in the fridge

  • If zesting, it is best to use organic lemons and limes. Wash well since most conventionally grown fruits will have pesticide residues on their skins. A variety of compounds are used on “waxed” lemons/limes so this is another good reason to choose organically grown ones

  • You will get more juice from your lemons/limes if you juice them when they are at room temperature - place them in a bowl of warm water for several minutes once you’ve taken them out of the refrigerator

  • The citric acid and vitamin C found in lemons/limes increases the body’s absorption of non-heme iron, which is the iron found in plant-based foods 

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mulberries



Facts

  • Mulberries are an excellent source of vitamin C and fiber and they are one of the best dietary sources of polyphenols


Tips

  • Store dried mulberries in the fridge 

  • Eat them in salads or on breakfast cereal

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oranges



Facts

  • Oranges are a rich source of several plant compounds that are responsible for many of their health benefits

  • The citric acid and vitamin C in oranges increases the absorption of non-heme iron, which is the iron found in plant-based foods

  • Oranges are a good source of fiber. One large orange packs around 18% of the RDI



Tips

  • It is best to buy organic oranges whenever possible since they are among the top 20 foods in which pesticide residues are most frequently found

  • Select oranges that are thin-skinned and heavy for their size since those with thicker peels are less juicy

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peaches



features

  • Peaches are rich in many vitamins, minerals, and beneficial plant compounds and they are packed with antioxidants

  • In addtion one medium-sized peach provides approximately 2 grams of fiber

tips

  • It is advisable to choose organic peaches whenever possible since they are on the Environmental Working Group’s list of Dirty Dozen - the list of produce with the most pesticide residue that is published every year 

  • Peaches continue to ripen after they’re picked - if they are not fully ripe when you buy them place them on your countertop in a single layer for one to three days 

  • Ripe peaches last about a week at room temperature, however if you don’t plan on eating them within this timeframe, it’s best to store them in your fridge

  • Ripe peaches can also be frozen, but it’s best to first slice them and coat their flesh with a bit of lemon juice to avoid them turning brown

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pomegranates



Facts

  • Pomegranates are among the healthiest fruits on the planet as they are loaded with nutrients and contain a wide range of beneficial plant compounds, unmatched by other foods

  • This incredible fruit contains three times as many antioxidants as both wine or green tea

  • Pomegranates are a good source of dietary fiber, providing about 4 grams per 1/2 cup



Tips

  • Select a pomegranate with a deep red color that is very heavy for its size - the heavier the better

  • Store it in a cool, dry place or you can store it in the refrigerator for a few weeks, however the arils only keep for about 3 days once you open the fruit

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Raspberries



Facts

  • Raspberries are loaded with with vitamins and minerals, antioxidants, fiber and protein 

  • They are one of the highest ranking plant foods in terms of fiber content  - 1 cup of raspberries contains about 8 grams of fiber - as well as an excellent source of potasium - i cup of raspberries contains 86 mgs of potassium



Tips

  • Since raspberries are so perishable, buy when ripe and red, store in the fridge for one or two days and gently wash before eating

  • When not in season, frozen raspberries are equally nutritious and can be used in shakes or smoothies, or with breakfast cereal 

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strawberries


Facts

  • In addition to their high vitamin C and polyphenol content, strawberries provide us with other antioxidants and anti-inflammatory nutrients and they are an excellent source of manganese and folate

  • 1 cup of strawberries provide about 84 mgs of vitamin C



Tips

  • Strawberries, once picked do not ripen further. So choose those that are red and have a shine to them

  • Wash them, with stalks in place to avoid water seeping into them, just before eating

  • Strawberries are listed no. 1 on the Environmental Working Group’s Dirty Dozen list in the guide to Pesticides in Produce. Accordingly, it is best to buy organic strawberries to avoid the pesticides found on half of all strawberries tested by the USDA

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watermelon



Facts

  • The diversity of phytonutrients in watermelon make it unique in terms of anti-inflammatory and antioxidant benefits

  • Watermelon is a rich source of lycopene and studies have shown that (red-fleshed) watermelon is more concentrated in lycopene than red tomatoes

  • It is also a rich source of vitamin C and beta-carotene

  • While watermelon does contain fruit sugar, it’s nearly 92 percent water and it’s Glycemic Index (GI) is relatively low



Tips

  • When buying a whole watermelon check the following:
    - Select the heaviest as the more ripened watermelon will feel heavy for its size and heaviness in a watermelon is a good thing because the water content of a watermelon will typically increase along with ripening
    - Look out for is the slightly flattened spot on underside of the watermelon which is creamy in color. If this spot is missing or is more white the watermelon is most likely not ripe
    - If the stem end has a slight indentation, the watermelon is most likely ripe however if the stem is sticking out from the watermelon it most likely was picked prematurely

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Garlic

Garlic


Facts

  • Garlic belongs to the allium family and is closely related to onions, leeks, chives and shallots 

  • Garlic is loaded with several important nutrients, including manganese, vitamin B6 and vitamin C and it’s well-known for its medicinal properties, which are mostly attributed to the compound allicin, which is released when cloves of garlic are crushed, chewed or chopped

  • Green garlic is harvested early in the season before the bulb is fully formed. The flavor is somewhere between a green onion and mature garlic but it is more mellow and less spicy.
    It can be eaten cooked (much like you would use leeks) or fresh in salad dressings or spreads.

tips

  • When buying garlic note that if it smells of garlic it is not a sign of its potency - allicin, the main compound responsible for its smell is formed only after cells have been damaged during cutting or crushing. Accordingly a head of garlic that smells at all of garlic has most likely been crushed during transport or storage. So, if it smells like garlic don’t buy it

  • Heating garlic destroys most of its beneficial properties. However you can reap all the benefits of garlic with a slight change in the way it is prepared. The enzymes in garlic need a few minutes to start working, so let it sit for ten minutes after you mince, crush or chop it before using in cooking

  • Additionally, add garlic to your recipes when you’re almost done cooking as high heat for a length of time can destroy its nutrients

Ginger

Ginger


Facts

  • Ginger, one of the healthiest spices on the planet has anti-inflammatory, antibacterial, antiviral and other healthful properties



tips

  • Fresh ginger can either be juiced or grated and the liquid squeezed out.. Pour 1 teaspoon amounts into an ice tray and freeze it. Once frozen pop the cubes into a zip bag for later use in recipes or tea

  • Using a fork in one end of the root helps when grating especially smaller pieces of ginger

Grains

Grains


Amarinth



Facts

  • Amarinth, which is a seed not a grain, is a powerhouse of nutritional benefits – it is higher in protein, iron and fiber than many other grains and is high in the essential amino acid lysine, which is typically hard to find in plant-based foods and is a good source of calcium, magnesium, manganese, potassium, phosophorus and vitamins A, E and C

  • 1 cup cooked amaranth contains 5 grams of fiber and 9 grams of protein

  • Amarinth is gluten-free



Tips

  • Cooking:
    - 1 part amarinth to 3 parts water
    - Bring to the boil, then simmer for 15 minutes, or until the seeds are fluffy and the liquid has been absorbed

  • Uses:
    Add popped amarinth to cereal
    Use in tabbouleh instead of bulgur

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barley



Facts

  • Hulled barley: The outermost hull of the grain is removed in this form of barley While requires more cooking, it also makes for a more nutritious food. Among its many nutritional benefits, barley is a great source of fiber and protein - 1 cup cooked barley provides 6 grams of fiber and 3.5 grams of protein

  • Pearl barley: (this is not a whole grain) Polishing, and the removal of the outer hull takes place in the production of pearl barley. It is quicker cooking than hulled barley, but it is a lot lower in nutrients.



tips

  • Cooking:
    - 1 part barley to 3 parts water or broth
    - Groats takes 90 minutes to cook 
    - Pearl barley takes 45-60 minutes to cook

  • Uses:
    - Add barley to stews and soups to give them extra heartiness and flavor

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buckwheat



Facts

  • Buckwheat comes in two forms: kasha (toasted) and buckwheat groats (untoasted) 

  • Buckwheat is a small, triangle-shaped grain - It is actually not a grain but a fruit seed related to rhubarb and sorrel - is used to make soba noodles

  • Buckwheat is gluten-free

  • The protein in buckwheat is a high quality protein, a 1/2-cup serving of cooked buckwheat contains 3 grams of protein

  • Buckwheat is rich in flavonoids and phytonutrients abd is a great source of fiber, manganese, vitamins B and E



tips

  • Cooking:
    - Add 1 part buckwheat to 2 parts water or broth.
    - After the liquid has returned to a boil, cover and simmer for about 15 - 30 minutes 

  • Uses:
    - Use buckwheat in soups, stews and salads
    - Buckwheat flour is a gluten-free alternative for breads

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bulgur



Facts

  • Bulgur is a whole grain made from dried, cracked wheat

  • It is a good source of manganese, magnesium, iron and 1 cup cooked bulgur contains 6 grams of protein and 8 grams of fiber

  • Bulgur is a staple ingredient in many Middle Eastern dishes like tabbouleh



tips

  • Cooking:
    - 1 part grain to 1 part water or broth
    - Add bulgur to boiling water or broth, turn off the stove and let it sit for 15-30 minutes

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corn



Facts

  • Corn is a phytonutrient-rich plant and a good source of several B vitamins, fiber and phosphorus

  • Corn, grits and polenta are gluten-free



tips

  • Cooking:
    - Add corn cobs to a pot of water and bring to a boil
    - Boil for 3 minutes and then let it stand in the water until cooled

  • Buying/storing:
    - Select organic corn which is not in direct sunlight at your framers market
    - It is best to eat it the day of purchase you can store it for 3 days in an air-tight container or tightly wrapped plastic bag in the fridge
    -  Don’t remove its husk since this will protect its flavor

  • Uses:
    - Use polenta as a pizza crust for a healthy pizza or as a pie/tart base

  • Add corn kernels to salads for a Mexican flavor

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farro



Facts

  • Farro is Italian for ancient wheat grain that, depending on the region, is often used interchangeably with einkorn, emmer and spelt

  • Ancient grains are a group of grains that have remained mostly unchanged for thousands of years. They tend to be less processed and pack more vitamins, minerals, and fiber than grains like corn, rice, and modern wheat

  • Farro is an extremely nutritious grain - an excellent source of protein, fiber and nutrients like magnesium, zinc, minerals and antioxidants 

  • Per 1-cup serving, farro contains about 8 grams of protein and 7.g grams of fiber 

  • Whole grain farro is the best choice as pearled farro loses nutritional value in the process



tips

  • Cooking:
    - 1 part farro to 2 parts water or broth
    - Cook for 45-60 minutes

  • Instant Pot:
    - 1 lb bag farro - approx 3.5 cups
    - 6 cups veg stock (1 1/2 cartons veg stock)
    - Dash of salt
    - Add all ingredients to Instant Pot
    - Cook on high pressure for 10 minutes
    - Natural warm down 10 minutes
    - Drain the farro until the water is clear.
    - This amount allows you to freeze the leftover in 1 cup quantities for later use

  • Uses:
    - Great addition to soups, stews and warm salads

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freekeh



Facts

  • Freekeh, pronounced freekah, a staple in the Middle East, comes from roasting, then hulling, young green wheat berries that are harvested before they naturally dry

  • Rich in nutrients, freekeh has more protein, fiber, vitamins and minerals than traditionally processed wheat, it ihas a low GI, low carb and is a great source of prebiotics

  • 1 cup of freekeh contains 7.5 grams protein and 11 grams of fiber (double the fiber of wheat berries and four times the fiber found in brown rice)

tips

  • Cooking:
    - Bring 5 parts water or broth and 2 parts freekeh, plus some salt, to a boil
    - Then let it simmer - for cracked freekeh 15 minutes, for whole grain 45

  • Uses:
    - Use in tabbouleh instead of bulgur
    - Great addition to soups, stews and warm salads

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millet



Facts

  • Millet, a staple of many countries in North Africa, is a grain which is good source many nutrients but especially of magnesium

  • It is best, for most the nutrional value to choose the unhulled version

  • Millet is gluten-free



tips

  • Try toasting it lightly before adding cooking water to deepen millet’s mild flavor

  • Cooking:
    1 part millet to 2 parts water or broth - more toothy and ideal for a pilaf
    1 part millet to 3 parts water or broth -  softer and good for a polenta-like porridge

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oats



Facts

  • Oats is an excellent source of important vitamins, minerals, fiber and antioxidants and contains large amounts of beta-glucan, a type of soluble fiber

  • *Oats are available in a variety of forms, based on how they are processed. The following list shows the types of oats in order of least to most processing. Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not. The least processed oats, like groats or steel-cut, generally take longer to digest so they have a lower glycemic index than rolled or instant oats.

  • Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed. Groats contain the intact germ, endosperm, and bran.

    Oat bran, which contains the most fiber in a groat, is also removed and eaten as a cereal or added to recipes to boost fiber content.

  • Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade. The larger the size of the pieces, the longer they will take to cook.

  • Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked.

  • Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable.

  • Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly. Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar.

  • Oats are gluten-free 



tips

  • Cooking Steel Cut Oats - this recipe makes 12 servings
    - Bring 3 cups of water to a boil
    - Add 1 cup of steel cut (pinhead) oats and a dash of salt
    - Cook for 10 minutes

  • Freezing - ready to add to your breakfast every morning
    I cup of steel cut oats, once cooked will go a long way - spoon the cooked oats into a 12-cup silicon muffin tray and put in freezer for a few hours. Once frozen pop them out and store in a zip bag and take one out every morning for breakfast. Defrost in microwave with a dash of water for 1 1/2 min

Buying + Storing:
- If you are buying oats from a bin, make sure it is closed and smell it to ensure it is not rancid. (Oats can go rancid as it has a slightly higher oil content than most grains)
- Store oats in an airtight container in a cool, dry, and dark place for approximately two months

*Extracted from Harvard TH Chan School of Public Health

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quinoa



Facts

  • Pronounced keen-wah, quinoa is a seed not a grain, harvested in the Andes which has a host of nutrients

  • It is a complete protein, providing all essential amino acids, it is hight in fiber - 1 cup cooked provides 8 grams of protein and over 5 grams of fiber. It is also a rich source of many other nutrients including omega-3, calcium and iron

  • Red or black quinoa has more fiber than the white version

  • Quinoa is gluten-free



tips

  • Cooking:
    - Add 1 part quinoa to 2 parts water or broth
    - Bring it to a boil, then reduce the heat to simmer, cover and cook for 12-15 minutes

  • Storing:
    If quinoa is stored in an airtight container in the fridge it will keep for approximately 3-6 months

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rice



facts

  • There are many varieties of rice with different properties, nutrients and methods of cooking. Below are three frequently used types:

  • Wild rice - is a seed which has a rich, nutty flavor and is a source of lysine and B vitamins and has almost twice the protein content and six times the amount of folate as brown rice

  • Brown rice - is a much healthier choice than white rice since many vitamins and minerals are found in the bran and germ, which are components of brown rice and it is also a lower glycemic food. White rice is stripped of these, is a high glycemic food which has very few health benefits

  • Black/ Purple rice - contains more protein, iron, and antioxidants than brown or white rice

  • Rice is gluten-free



tips

  • Cooking:
    Combine 1 part of dry wild rice to 3 parts water or broth. Cover and bring to a boil then turn the heat down to medium-low and simmer for 45-60 minutes

  • Brown Basmati Rice - in the Instant Pot - Rinse rice 4-5 times until the water is clear. Then add to Instant Pot with a ratio of 1:1 with water. Set IP on high for 15 min then release right away. Cover with a cloth to steam for 10 min and fluff up with a fork

  • Checkout the Instant Pot recipe for black rice using coconut milk and turmeric for special flavor

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spelt



Facts

  • Spelt is a form of wheat grown in Europe - similar to farro and often substituted - checkout the information on farro above

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sorghum



Facts

  • Sorghum belongs to the grass family and has been a staple in Africa for over 4,000.

  • Sorghum has a nutty, slightly sweet flavor and is an extremely versatile grain that can be used in cooked dishes, in salads or popped like popcorn.

  • Sorghum has a whopping 22 grams of protein in a 1 cup serving of the cooked, whole grain.

  • It is one of the best sources available for dietary fiber. One cup cooked sorghum serving contains 13 grams of fiber (48 % of the daily recommended intake of fiber).

  • One serving also contains 6.45 grams of iron (36 % of your daily recommended intake) and 55 percent of your phosphorus intake and around 30 % of your recommended intake of both niacin and thiamin. It’s also a good source of magnesium, copper, calcium, zinc and potassium.

  • Sorghum contains a wide variety of beneficial phytochemicals that act as antioxidants in the body, such as tannins, phenolic acids, anthocyanins, phytosterols and policosanols

  • Sorghum is gluten-free



tips

  • Use 1 cup of whole grain sorghum to 3 cups of water or vegetable broth. Bring to a boil, reduce to a simmer and let cook for 40-55 min or until the sorghum is tender. Drain any remaining liquid. You can also soak whole grain sorghum overnight.

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teff



Facts

  • Teff is the world’s tiniest grain but huge in nutritional value leading—by a wide margin—in its calcium content, with 1 cup cooked teff offering 123 mg. It’s an excellent source of iron, vitamin C, a nutrient not commonly found in grains and is also high in resistant starch 

  • 1 cup of cooked teff contains 10 grams of protein and 7 grams of fiber

  • Native to Ethiopia and over 4,000 years old, it’s most commonly ground into flour and used in Injera, the bread that’s served in Ethiopian restaurants

  • Teff is gluten-free



tips

Cooking + Freezing Porridge

  • Bring 1 part (1 cup) of teff and 3 parts water (3 cups) and a tsp of salt (optional) to a boil
    Then simmer for 10 min

  • Spoon into a 12 cup silicon muffin pan and freeze for 2-3 hours

  • When frozen, pop into a zip lock bag and take one out for breakfast ever morning

  • Put in microwave with a dash of water for 2 min

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Greens

Greens


arugula



Facts

  • Arugula (aka rocket) is part of the cruciferous family and is rich in phytonutrients, glucosinolates and is higher in antioxidants, calcium, magnesium, folate and vitamind E than most salad greens



tips

  • Chopping arugula before adding to a salad or dish brings out the flavor and nutritional benefits. Try it!

  • Arugula has a shorter shelf life than most greens so be sure to pick the freshest you can find

  • Its peppery flavor blends well with other ingredients in a salad, grains and beans as well as in a pesto with pasta

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beet greens



Facts

  • Dont throw the greens away!  Beet greens are actually the most nutrient-rich part of the plant and provide amazing health benefits:
    - They are an excellent source of iron and magnesium - 1 cup of greens contains 15% of the daily recommended amount of iron and 25% of magnesium
    -  They are also a good source of fiber and protein as well as vitamins A, B2, C and K and an excellent source of minerals including copper, potassium, manganese, magnesium and calcium and phytonutrients



tips

  • When buying beets it is best to buy them still attached to the greens since without fresh greens there is no way to tell the shelf life of cut beets - it could be longer than one would imagine

  • Remove the greens from the beets before storing since the greens will draw moisture out or the beets and dry them out

  • Use beet greens in addition to or as a substitute for spinach or chard in soups, stews or sautes

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Bok choy



Facts

  • Bok Choy, part of the cruciferous family, is a powerhouse of nutrients containing large amounts of vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, zinc and iron



tips

  • Bok Choy is known for its mild flavor and is good for stir fries, sauteeing and soups but you can also eat it raw - sliced very thin in salads

  • Use bok choy in addition to or as a substitute for spinach or chard in soups, stews or sautees

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Chard



Facts

  • Chard is packed with nutrional benefits containing vitamins, K, A, C, B and E and minerals including magnesium, manganese, iron and potassium as well as calcium and fiber.

  • It is high in many antioxidants including beta-carotene and flavonoids



tips

  • It is best not to wash chard before storing since the moisture will result in it spoiling sooner 

  • There are many ways in which chard can be added to the diet including in soups, stews, frittatas and salads

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collards



Facts

  • Collards are part of the cruciferous family and are loaded with an impressive array of health benefits - they are an excellent source of vitamins A, B, C, E and K plus riboflavin, calcium, iron, magnesium, thiamin, niacin, manganese, phosphorus and potassium

  • Additionallly they are a rich source of fiber


tips

  • Collards make great wraps instead of tortillas - just drop them in boiling water (or the microwave) for a few seconds to soften them

  • Collards do well when added to soups or stews or stir fried with garlic and a squeeze of lemon. But don’t overcook them.

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kale



Facts

  • Kale is not only one of the most nutritious of the cruciferous vegetable family it is possibly the most nutrient-dense of all plant food 

  • It is great source of glucosinolates, beta-carotene, antioxidants, and is extrremely high in vitamins C and K -  a cup of raw kale contains more vitamin C than an orange and seven times the RDA for vitamin K

  • It is loaded with minerals including calcium, potassium and magnesium as well as fiber - there is more calcium a one-cup serving of kale than 6 oz of milk and more fiber than 3 slices of whole-wheat bread



tips

  • It is advisable to choose organic kale whenever possible since they are on the Environmental Working Group’s list of Dirty Dozen - the list of produce with the most pesticide residue that is published every year 

  • Kale is most nutritious eaten raw - do remove the rib as it is tough and never gets tender!

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Lettuce



Facts

  • Lettuce contains protein, dietary fiber, calcium, iron, magnesium, phosphorus, potassium, zinc and folate as well as vitamin A, B, C, E and K



tips

  • There are a huge number of varieties of lettuce which vary in flavor, texture and taste - but look out for the most nutritious ones:
    - Color: Red, purple or reddish-brown as these colors come from the powerful anthocyanins which also make blueberries blue, next most nutritious are the dark green varieties
    - Leaf arrangement: The tightly wrapped leaves (like iceberg) are considerably less nutritious than the looseleaf varieties as the leaves need to produce extra phytonutrients to protect them from direct sunlight 

  • Since a salad spinner removes most, but not all of the water after washing salad greens, adding a couple of pieces of paper towel to the spinner soaks up some additional water

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radicchio



Facts

  • Radicchio, part of the chicory family, varieties are named for the region in Italy where they grow like Tardivo, Treviso, Choggia and Castelfranco

  • Radicchio is a great source of vitamins, dietary fiber and minerals as well as phytonutrients and antioxidants. 

  • It is an excellent source of potassium, selenium, calcium, Vitamin C, Vitamin A, Vitamin E, Vitamin K, folate and Vitamin B



tips

  • Soaking the leaves in ice water for 30 min will cut down the bitterness, also

  • Slivering the radicchio in fine slices and dressing it ahead of serving with good olive oil and a few drops of good wine vinegar, plus salt, will help to cut down on bitterness

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Spinach



Facts

  • Spinach contains many important nutrients - it is particularly high in vitamins A, C and K, folate and contains iron, other minerals and phytonutrients



tips

  • It is advisable to choose organic spinach whenever possible since they are on the Environmental Working Group’s list of Dirty Dozen - the list of produce with the most pesticide residue that is published every year 

  • Spinach spoils more quickly than most greens, so try to eat it as soon as you can

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Hearts of Palm

Hearts of Palm

Nutrient dense - great addition to salads

  • Hearts of palm are packed with nutrients and low in calories, while delivering a hefty dose of protein, fiber and nutrients.

  • Because hearts of palm contain 17 different amino acids, they make for a rich source of protein. They're also low in fats and sugars and high in fiber, and contain a number of healthy vitamins and minerals.

  • Out of all of the vitamins and minerals packed into heart of palm, potassium and manganese are the most prevalent while 100 g of it offers 400 mg of folic acid.

  • You can chop up the hearts of palm and add them to salads, include them in a chickpea “tuna” spread or slice them into rounds and sauté them like scallops.

Herbs

Herbs


basil



Facts

  • Basil is a highly nutritious herb - it is rich in antioxidants, healthful water-soluble flavonoids and powerful phytochemicals

  • Basil contains minerals like potassium, manganese, copper, and magnesium and it is an excellent source of iron. It is also an huge source of vitamin K and vitamin A



tips

  • Basil is best stored in a glass of water at room temperature with a plastic bag loosely draped over it

  • It is a great addition to fresh tomatoes, on pizzas, chopped fresh in salads and salad dressings and pestos

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chives



Facts

  • Chives are perennial herbs but provide many of the same nutrients as members of the allum family e.g. scallions, shallots and onions

  • Chives contain many unique flavonoid anti-oxidants, fiber, minerals such as copper, iron, manganese, zinc, and calcium, folate and vitamins. They are one of the richest sources of vitamin K and A of all herbs



tips

  • Store chives in a plastic bag in the fridge until needed

  • Fresh chopped chives add great taste to salads, sprinkled on potatoes, rice and almost any roasted vegetable

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cilantro



Facts

  • Cilantro, aka leaf coriander, is packed with antioxidants and is a good source of vitamins and minerals like vitamin A, C, K and E and potassium, calcium, manganese, iron and magnesium as well as fiber



tips

  • Cilantro should be washed and sorted very well as it tends to spoil quickly. Store in paper towels and zip bag in the fridge. It should be eaten as soon as possible after purchase

  • Fresh, chopped cilantro is great  on curries, chilies, salads and in sauces. It pairs well with black beans and lentils

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dandelion



Facts

  • Certain compounds in dandelion greens are known to have antioxidant and health promoting properties

  • Dandelion is a rich source of minerals like potassium, calcium, manganese, iron, and magnesium and vitamins including folate, riboflavin,, niacin, vitamin A, C, E and K

  • Fresh dandelion greens provide about 338% of daily recommended intake of vitamin A -  one of the highest sources among plants and is the richest herbal source of vitamin K



tips

  • Dandelion leaves can be washed and stored in the fridge in the same way spinach and lettuces are stored

  • It is a great addition to a greens stir fry and soups or chopped and added to salads or pestos

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dill



Facts

  • Dill is a perennial herb which rich in antioxidants and other healthy nutrients

  • It is also rich in many vitamins, including folate, riboflavin, niacin, vitamin A and C and a good source of minerals including copper, potassium, calcium, manganese, iron, and magnesium



tips

  • Fresh dill should be washed, wrapped in a paper towel, stored in a zip bag and eaten as soon as possible since it loses its flavor and nutrients relatively quickly

  • Chopped fresh dill is a great addition to salads, salad dressings and sauces

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mint



Facts

  • Mint is rich in phytonutrients and antioxidants and it is a great source of essential oils and fiber

  • Additionally it is an excellent source of minerals like potassium, calcium, iron, manganese and magnesium. (100 g fresh mint provides 569 mg of potassium)

  • Mint also contains many vitamins, including vitamin A, C, E and K and many essential B-complex vitamins like folates, riboflavin and vitamin B-6



tips

  • A bunch of fresh mint keeps well in a glass of water at room temperature on the counter

  • Adding chopped mint to a salad is one of the best ways to add a flavor and freshness. It can be steeped in tea and added to variety of dishes and pestos

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oregano



Facts

  • Oregano packs plenty of nutrients - vitamins A, B6, C, E, and K, as well as a little fiber, folate, iron, calcium, manganese, magnesium, and potassium. This herb is also the richest of all herbs in antioxidants and has been studied for its anti-microbial and anti-niflammataory properties



tips

  • Fresh oregano should be stored in a zip bag or wrapped in a slightly damp paper towel

  • Oregano is a great addition to roast vegetables and soups as well as sauces

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parsley



Facts

  • The nutritional benefits of parsley pack a punch - one cup of chopped parsley provides over 1,000% of the daily value of vitamin K, plus it’s rich in antioxidants, vitamins, fiber and minerals - like potassium, calcium, manganese, iron and magnesium

  • Two types of parsley are most readily available - Italian or flat leaf parsley and curly leaf parsley 



tips

  • Bunched parsley is best stored in a glass of water at room temperature

  • Parsley is best added near the end or after cooking - with roasted vegetables, soups, stews, sauces and pestos and chopped into salads 

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rosemary



Facts

  • Rosemary contains polyphenol compounds that offer both antioxidant and anti-inflammatory benefits

  • Rosemary is good source of calcium, iron and vitamin B6-compex groups and it is one of the herbs containing high levels of folates and iron

  • Fresh rosemary leaves are a good source of vitamins C and A - 100g provides 97% of the RDA


tips

  • Rosemary leaves should be stored in the fridge until ready for use 

  • It can be used to flavor in salads, soups, roasted vegetables, especially potatoes

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tarragon



Facts

  • Tarragon is rich in numerous health benefiting phytonutrients and has one of the highest antioxidant values among herbs

  • It is a rich source of vitamins such as A and C as well as folate, niacin, riboflavin as well as an excellent source of minerals like calcium, manganese, iron, magnesium, copper, potassium and zinc



tips

  • Wash the tarragon leaves, pat dry and store in the vegetable compartment of the fridge

  • Tarragon should be added to recipes at the last moment in order to retain flavor

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thyme



Facts

  • Thyme is packed with minerals and vitamins that are essential for optimum health. Its leaves are one of the richest sources of potassium, iron, calcium, manganese, magnesium and selenium

  • The herb is also a rich source of many important vitamins such as B-complex vitamins, vitamins A, C, E and K and folate



tips

  • Thyme should be stored in the fridge wrapped in a slightly damp paper towel

  • Thyme should be used sparingly as it is quite intense it should be added at the final stages in of recipes to keep its flavor and fragrance

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Legumes

Legumes


Black beans



Facts

  • Among all food groups worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes - 1 cup of black beans contains about 15 grams of fiber and 15 grams of protein - and black beans are considered the healthiest of beans because they are highest in antioxidants

  • Additionally, black beans are an excellent source of manganese, iron, magnesium, copper, zinc, potassium and thiamin as well as some phytonutrients



tips

  • When cooking beans do not add seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and increase the cooking time

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black-eyed peas



Facts

  • Black-eyed peas, aka cowpeas, are highly nutritious and have almost five times more antioxidants than green peas

  • They are a rich source of protein and fiber - one cup cof cooked black-eyed peas contain 13 grams of protein and 11 grams of fiber. They also contain calcium, iron, thiamine, magnesium, zinc, selenium, copper, manganese, folate and vitamins A and K



tips

  • Instant Pot Cooking:
    Cover beans with about 2” of water or veg stock and cook on high for 15 min and let naturally cool down for 30 min

  • They can be incorporated into the diet much like other beans - in soups, stews or salads

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cannelini beans


Facts

  • Like most other beans, cannelini beans are loaded with nutrients especially protein and fiber - one cup of cooked cannelini beans contain about 16 g protein and 10 g fiber

  • Cannellini beans also contain valuable nutrients like iron and potassium, as well as vitamin K and folate



tips

  • Cannelini beans can be used as a substitute for any white beans and are a great addition to soups, stews, salads and spreads

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chickpeas



Facts

  • Chickpeas (aka garbanzo beans) are a very healthy food - they are high in vitamins, minerals, fiber and protein - 1 cup of chickpeas contains about 14.5 grams of protein and 12.5 grams of fiber



tips

  • AQUAFABA - the liquid remaining in a can of chickpeas - about 1/2 cup - can be whipped up and used as a thickener in sauces like vegan mayo or as an egg substitute in recipes.
    - 2 tablespoons of aquafaba equals 1 egg white and 3 tablespoons equals 1 whole egg

    - It will last in the fridge for up to one week.

  • Soaking chickpeas:
    - Boil the beans for two minutes, take pan off the heat, cover and allow it to stand for two hours
    - An alternative method is to simply soak the garbanzos in water for 4 hours or in the fridge for 8 hours or overnight 

  • Cooking chickpeas:
    Stovetop method
    - Add three cups of fresh water or broth for each cup of dried chickpeas -the liquid should be about one to two inches above the top of the chickpeas
    - Bring them to a boil, and then reduce the heat to simmer, partially covering the pot. If any foam develops, skim it off during the simmering process. Garbanzo beans generally take about one to one and one-half hours to become tender using this method.
    - If the beans are still hard and no more water remains, add 1 cup of hot water and continue to cook until soft

    Instant Pot method

  • When buying chickpea (garbanzo bean) flour, make sure that it is made from beans that have been cooked since in their raw form, they contain a substance that is hard to digest and can cause discomfort

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kidney beans


Facts

  • Kidney beans are one of the most nutritrious of all beans - one cup of cooked kidney beans contains about 13.4 grams of protein and 13.6 grams of fiber - as well as a host of minerals - folate, manganese, thiamine, copper and iron



tips

  • Kidney beans are a great addition to chili, stews, soups and salads

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Green Beans


Facts

  • Kidney beans are one of the most nutritious of all beans - one cup of cooked kidney beans contains about 13.4 grams of protein and 13.6 grams of fiber - as well as a host of minerals - folate, manganese, thiamine, copper and iron



tips

  • Kidney beans are a great addition to chili, stews, soups and salads

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Lentils


Facts

  • Lentils are a nutritionally powerful member of the legume family and provide large amounts of several important minerals

  • They are an excellent source of fiber. - one cup of lentils contains about 15.6 grams of fiber

  • They are an important source of vegetable protein - one cup of cooked lentils contains about 18 grams of protein 

  • In addition one cup contains 90% of the RDI for folate and 49% of the RDI for manganese



tips

  • Store lentils in an airtight container in a cool, dry and dark place. for up to one year

  • Cooked lentils, in a covered container, will keep fresh in the fridge for about three days

  • Cooking
    - Use three cups of liquid for each cup of lentils
    - Lentils placed in already boiling water are easier to digest than if brought to a boil with the water
    - When the water returns to a boil, turn down the heat to simmer and cover
    - Green lentils usually take 30 minutes, while red ones only require 15-20 minutes

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PEAS


Facts

  • Like many other legumes, peas contain almost every vitamin and mineral and a significant amount of fiber and protein - one cup of cooked peas contains about 8.2 grams of protein and 8.8 grams of fiber



tips

  • Choose pod peas over shelled peas as the pods of edible pod peas like sugar snap peas and snow peas have more fiber and antioxidants than the peas themselves

  • Dried peas are more nutritious than fresh peas - its best to use dried split peas when making soup

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Soy beans



Facts

  • Soybeans have many different health benefits - protein and fiber - one cup of cooked soybeans contains about 28.6 grams of protein, 10.3 grams of fiber - as well as a rich source of manganese, iron, phosphorus, folate and vitamin K

  • Additionally, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.



tips

  • Eating green soy beans - edamame - is a great way to boost the protein content, flavor and crunch of salads

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Mushrooms

Mushrooms


Facts

  • Mushrooms are one of the healthiest foods on the planet

  • Mushrooms’ phytochemicals, such as beta-glucan, enhance the activity of several different types of immune cells

  • They are an excellent source of fiber and protein as well as  vitamin B, selenium, potassium, copper, and vitamin D and even though they are not colorful, they’re packed with as many antioxidants as richly colored fruits and vegetables

  • Mushrooms are prebiotic, nourishing the good bacteria in the gut

  • While most mushrooms are loaded with nutrients, the following mushrooms have the most antioxidants - oyster, lion’s mane, maitake, porcini and shitake


tips

  • Mushrooms should only be eaten cooked because some mushrooms have a potentially toxic substance called agaritine, and cooking mushrooms significantly reduces their agaritine content

  • To avoid soggy mushrooms, it is best not to wash mushrooms before cooking. Instead wipe any dirt off with a paper towel or cloth

Nuts

Nuts


almonds



Facts

  • Almonds are hugely nutritious - among many other nutrients, they contain lots of healthy fats, fiber, phosphorus, magnesium and they are among the world’s best source of vitamin E

  • An ounce of almonds - about 24 - contains about 6 grams of protein and as much calcium as 1/4 cup of milk



tips

  • Although almond milk does not pack the nutritional punch of whole almonds, it is a tasty alternative to other plant-based milks

  • Storing nuts over time in airtight containers in the refrigerator (or the freezer) may be best to prevent their oils from going rancid

  • Add to breakfast cereal, pestos, sweet and spicy nuts and seeds

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brazil nuts



Facts

  • Brazil nuts are nutritional powerhouses containing healthy fats, antioxidants, vitamins and minerals and are rich source of selenium which is a trace element that is vital for the proper functioning of the body

  • They contain more selenium than any other nut with an average of 96 - 400 mcg per nut which is 175% of the RDA

  • A 1-oz serving of Brazil nuts contains 4 grams of protein, 2 grams of fiber 



tips

  • One nut added to breakfast is all that is needed! Do not add more than two nuts as the amount of selenium differs depending on where it is grown and it is best not to get too much

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Cashews



Facts

  • Cashews are packed with soluble dietary fiber, protein, vitamins, minerals and numerous health-promoting phytochemicals 

  • They have a lower fat content than most other nuts and about 66% of this unsaturated fatty acid content are heart-healthy monounsaturated fats, similar to those found in olive oil



tips

  • Add soaked cashews to many sauces and dressings or roast and add to salads for an extra crunch

  • Store cashews in an airtight container in the fridge to avoid them turn rancid

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peanuts



Facts

  • Peanuts are full of heart-healthy monounsaturated fats, antioxidants and other nutrients

  • One 1/4-cup serving of peanuts contains more than 88% of your Daily Value (DV) for biotin and 47% of copper



tips

  • Add peanuts and/or peanut butter to smoothies, sauces, spreads or these yummy popsicles

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pistachios



Facts

  • Pistachio nuts tasty and super healthy and they have a lower fat content than most other nuts

  • They contain healthy fats and are a good source of protein, fiber, potassium and they are one of the most antioxidant-rich foods around

  • A 1-oz serving (about 49 nuts) contain 3 grams of fiber and 6 grams of protein and pistachios are one of the most vitamin B6-rich nuts



tips

  • Raw, unshelled pistachios can be placed in a cool, dry place for many months. However, shelled kernels should be placed in an airtight container and kept in the refrigerator in order to prevent them turn rancid

  • Add them to your breakfast cereal, to salads for extra crunch as well as some desserts like these popsicles

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walnuts



Facts

  • Walnuts are one of the healthiest foods on the planet - loaded with healthy essential fats, antioxidants, vitamins, trace minerals, protein and fiber, walnuts are a veritable super food

  • Walnuts have higher antioxidant activity than any other nut

  • Walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving

  • Don’t remove the skins of walnuts as approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins and flavonoids

  • One ounce of walnuts (7 nuts or 14 halves) contains 4 grams of protein and 2 grams of fiber



tips

  • Walnuts should be stored in an airtight container in the refrigerator since their high polyunsaturated fat content makes them perishable

  • Add walnuts to breakfast cereal,  spreads and pestos

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Onions

Onions


Facts

  • Onions are a member of the allium family that also include garlic, shallots, leeks, scallions and chives 

  • Onions are loaded with nutrients -  they are excellent sources of vitamin C, sulfur-containing compounds, flavonoids and phytochemicals as well as fiber, potassium and folate

  • A particularly valuable flavonoid in onions is quercetin, which has a host of health benefits

  • Onions are a rich source of prebiotics, which help boost digestive health

  • Red onions contain anthocyanins — special plant pigments in the flavonoid family that give red onions their rich color


tips

  • Leeks, despite their mild flavor, are rich in beneficial phytonutrients found mainly in the green parts that most people discard. When cooking, since the green parts are less tender, first cook them for a few minutes before adding the more tender white parts

  • When chopping onions, first cut them in half and only partially remove the outer skin so that you will have something to hold on to when chopping which makes the task a little easier.

  • The more pungent the onion the better it is for you. Sweeter, milder and larger varieties have fewer health benefits than the more pungent ones

  • Like garlic, let onions and leeks sit for at least 10 minutes after cutting and before cooking

  • Scallions are not smaller verisions of onions, but they are a species unto themselves with health benefits that far exceed those of regular onions and like leeks the most beneficial part of the scallion is in the green parts

  • Unlike onions, leeks and scallions lose most of their nutrient benefits after a few days in the fridge - it is best to eat them as soon as possilbe

  • Shallots, which have a milder and more layered flavor than regular onions, are superstars of nutrition - they have six times more phytonutrients and twice as much quercetin than a typical onion - ounce for ounce

  • Don’t store onions with potatoes as this will hasten the spoilage of both

Peppers

Peppers


Facts

  • There are hundreds of varieties of peppers and chiles worldwide. In this section we focus on bell peppers and we will be expanding to include others  

  • Bell peppers are loaded with various vitamins and minerals including vitamins C, A, E, B6, K and potassium and folate and they are a rich source of antioxidants

  • One orange pepper contains 3-5 x the amount of Vitamin C than one orange, providing about 250-300% of the daily Recommended Value

  • Green peppers have the lowest amount of Vit C and orange the highest

  • Peppers are high in pesticides when grown conventionally - best to buy organic when possible, plus they have slightly more Vitamin C



tips

  • If you are slicing or chopping peppers it is best to do so from the inside to avoid the knife slipping on the shiny outside surface

  • Peppers are best stored in paper in the fridge, not plastic 

Potatoes

Potatoes


Facts

  • Potatoes contain a variety of phytonutrients that have antioxidant activity and are very good source of vitamin C and B6, dietrary fiber and minerals like potassium, copper,  manganese, phosphorus, niacin

  • The one significant difference between purple potatoes and white/yellow potatoes is the antioxidant content - purple potatoes contain 4 times as much antioxidants as other potatoes



tips

  • It is best, whenver possible, to buy organic potatoes which are on the “dirty dozen” list of the Environmental Working Group (EWG) because they are sprayed and treated with chemicals which penetrate the skin. Peeling potatoes gets rid of about 70% of these chemicals but the skins are the most nutritious part of the potato and peeling them results in a loss of 50% of the total antioxidants found in poratoes

  • Refridgerating cooked potatoes for 24 hours reduces the sugar level by 25%. Bake a potato, chill it overnight and reheat it before serving the next day

  • Avoid peeled and pre-cut potatoes since when their skins are removed by washing, potatoes are more vulnerable to bacteria

  • Raw potatoes should not be stored in the fridge because their starch content will turn to sugar giving them a bad taste. Additionally, don’t store potatoes near onions, as the gases they each emit will cause the degradation of one another

Roots

Roots


celeriac



Facts

  • Celeriac (aka celery root) is a nutrient-rich root vegetable that is a good source of vitamin C, phosphorus and is also an excellent source of vitamin K - 80% of the daily recommended value in a single one-cup serving

  • Celeriac isa delicious vegetable that’s starchy like potatoes and has a distinctive taste somewhere between celery and parsley



tips

  • Celeriac is a versatile vegetable which pairs well with potatoes or cauliflower in a mash, raw julliened in salads or roasted

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fennel



Facts

  • Aside from its many culinary uses, fennel and its seeds offer a wide array of health benefits and may provide antioxidant, anti-inflammatory and antibacterial effects

  • Fennel and fennel seeds provide important nutrients, such as vitamin C, fiber, folate, calcium, magnesium, potassium and manganese  



tips

  • Fennel tea is considered to possibly aid in indigestion and bloating due to the oils found in the seeds

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kohlrabi



Facts

  • Kohlrabi, a cruciferous vegetable (actually not a root), is a powerhouse of nutrients

  • One cup of kohlrabi provides 93% of your daily vitamin C needs, nearly 4 grams of fiber and it a good source of potassium (472 mg per cup), calcium, folate and phosphorus and vitamin B6 

  • Its leaves, stems and bulbs can be eaten raw or cooked



tips

  • The taste of raw kohlrabi is similar to turnips only milder. You can grate or julienne it and add to salads or crudite plate, roast with other roast vegetables or add to pureed soups

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turmeric



Facts

  • Turmeric has a wide-ranging health benefits - it is an excellent source of iron and manganese., vitamin B6, fiber, copper, potassium.and phytonutrients (circumin being one of these - it is one of many active ingredients in turmeric)



tips

  • It is important to pair turmeric with black pepper to reap its benefits, since the pepper contains a compound that can significantly increases the absorption of curcumin in the gut

  • Turmeric root (which looks like a smaller version of a ginger root) can be used instead of the most commonly used dried turmeric spice

  • Turmeric adds depth and flavor to many foods including lentils, rice, stews and smoothies

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Turnips



Facts

  • Turnips, part of the cruciferous family, have great health benefits 

  • Do not toss the leafy greens of turnips - they are loaded with more nutrients than the turnip roots -  one cup of cooked turnip greens provides 229 mg of calcium and 2 grams of fiber

  • Both the roots and leaves are great sources of vitamins C, K and A, anitoxidants and minerals, especially folate



tips

  • When buying a bunch of turnip greens still attached to the turnips, always remove the greens from the turnips before storing - if left attached the leaves will pull the moisture out of  the turnips and dry them out

  • You can grate or julienne turnips and add to salads or crudite plate, roast with other roast vegetables or add to pureed soups. The greens can be added to stir-fries, salads or soups

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Seeds

Seeds


chia seeds



facts

  • Chia seeds are one of the most nutritious foods on the planet

  • They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients

  • They are very high in potassium, calcium, iron, magnesium and phosphorus

  • One tablespoons of chia seeds contains about 2 grams of protein, 5 grams of fiber

  • Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body



tips

  • They can be eaten raw, soaked in liquid, added to cereal, smoothies or added to burger mixes, seed and nut bars

  • They can be used to thicken sauces and as egg substitutes in recipes

  • They don’t need to be ground like flax seeds

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flax seeds



facts

  • Although flaxseeds (aka linseeds) contains all sorts of healthy components, the primary benefits is the fact that it is high in fiber (both the soluble and insoluble types ), contains omega-3 essential fatty acids (the number one source of all plant foods)  as well as phytochemicals called lignans (more than 100 times more than any other plant food)



tips

  • To get the nutritional benefits from flax seeds it is essential to grind the seeds before eating them since whole flax seeds may pass through undigested

  • Ground flax seeds should be eaten within a week of grinding and should be stored in the fridge

  • Whole flax seeds can be stored from 6 months to 1 year in a cool dark place or fridge

  • Use flax as a substitute for eggs in a recipe - 1 tablespoon of ground flax mixed with 3 tablespoons of water and let stand for ten minutes to thicken

  • Sprinkle on breakfast cereal, use in burgers and crackers, seed and nut bars

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Hemp seeds



facts

  • Actually a nut, hemp seeds (often referred to as hemp hearts) are very nutritious

  • They are rich in healthy fats, a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, calcium, iron and zinc

  • 2–3 tablespoons of hemp seeds provide about 11 grams of high-quality complete protein



tips

  • Add hemp seeds to breakfast cereal or in sauces or sprinkle on cooked vegetables or salads

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pumpkin seeds



facts

  • Pumpkin seeds (also known as pepitas) are packed with nutrients and antioxidants

  • A 1-oz serving contains 1.7 grams of fiber, 7 grams of protein 

  • They are a rich source of iron, zinc, manganese and one of the best sources of magnesium



tips

  • Because of their high fat content pumpkin seeds are prone to rancidity, it is best to store them in an airtight container in the refrigerator 

  • Add pumpkin seeds to cereal or sprinkle on salads or blend soaked seeds in dressings/sauces

  • For extra crunch add to breads or crackers

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sesame seeds



facts

  • Sesame seeds are an excellent source of copper, a good source of manganese, magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium

  • Additionally sesame seeds are a good source of fiber and protein- 3 tablespoons of unhulled sesame seeds provides about 4 grams of fiber and 5 grams of protein

  • It is best to eat the seeds either hulled or roasted as this increases the absorption of the nutrients



tips

  • Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place hulled seeds are more prone to rancidity, so they should be stored in the refrigerator

  • Add sesame seeds to cereals, sprinkle on salads or cooked vegetables like broccoli

  • Mix into or sprinkle on baked breads and crackers and stir fries and seed and nut bars

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sunflower seeds



facts

  • Sunflower seeds are one of the best food sources of vitamin E and a very good source of copper and vitamin B1. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin



tips

  • Because of their high fat content sunflower seeds are prone to rancidity, it is best to store them in an airtight container in the refrigerator

  • Add sunflower seeds to cereal or sprinkle on salads

  • For extra crunch add to breads or crackers

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Squashes

Squashes



Facts

  • Squashes are broken down by the terms Winter - acorn, butternut, delicata, kabocha and spaghetti among others, and Summer - zucchini, crookneck. Winter squashes are more nutrient-dense than summer ones and they contain much more beta-carotene and more of several B vitamins than summer squash

  • Squashes are rich in beta carotene, lutein, protein, vitamin C, vitamin B6, fiber, magnesium and potassium


tips

  • To make cutting a squash easier, microwave it for a couple of minutes and then cut it

  • The heavier the squash the better - if it feels light for its size it means that it is most likely dried on the inside

  • When buying squash be sure that the stem is attached to it - if not bacteria can get into the squash

Sweet Potatoes

Sweet Potatoes


Facts

  • Sweet potatoes and potatoes are not closely related and do not belong to the same family

  • Additionally, sweet potatoes have a much lower glycemic index compared with white potatoes - 45 compared to 75-100 - and they are richer in antioxidants than potatoes

  • Sweet potatoes are one of the most nutritious vegetables around -  they are high in vitamin A, vitamin C and manganese as well as a good source of copper, dietary fiber, vitamin B6, potassium and iron

  • Purple sweet potatoes, are an excellent source of fiber and vitamins and are especially prized, for their high levels of an antioxidant known as anthocyanin which is responsible for the brilliant purple color of the flesh - it is the same pigment that gives blueberries, red grapes and red cabbage their color


tips

  • The darker/brighter the color of the sweet potato the more antioxidants and the skin is as nutritious than the flesh

  • They can be stored in a cool dark place for about a week, however, they lose their flavor when stored in the fridge

  • Steaming or baking sweet potatoes can double their antioxidant value, however, boiling them reduces it

  • Including some fat (like avocado) when eating sweet potato significantly increases the uptake of the beta-carotene

Tofu / Tempeh

Tofu / Tempeh


Facts

  • Tofu, aka bean curd, a food derived from soy, is made by curdling fresh soy milk, pressing it into a solid block and then cooling it

  • It is good source of protein and contains all nine essential amino acids

  • It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous

  • Additionally, it contains magnesium, copper, zinc and vitamin B1

  • Tempeh, made from partially cooked soybeans and fermented, is a nutrient-dense food popular with vegans because it has vitamin B12 and is a complete source of protein - containing all essential amino acids

  • It is best known for its high protein content at around 31g per cup and an excellent source of fiber with 9g per 3.5 oz, which is almost one third of your recommended fibre intake

  • Tempeh is also a good source of minerals including calcium, magnesium and phosphorus and zinc and is a good source of probiotics due to its fermentation



tips

  • If possible, it is advisable to choose organic tofu and tempeh and to check the ingredients to avoid additives which are often added for flavoring but are less beneficial nutritionally - like wheat, gluten, sugar or other additives

  • Given its neutral taste, tofu has an ability to work with well with almost all types of flavours and foods - extra firm tofus are best for baking, grilling and stir fries, while soft or silky tofu is best for sauces, desserts, shakes and salad dressings

Tomatoes

Tomatoes


Facts

  • Tomatoes are a good source of several vitamins and minerals, such as vitamin C, vitamine E, potassium, vitamin K and folate, and they are loaded with a super healthy antioxidant called lycopene 

  • The skin and seeds of a tomato provide half of all the vitamin C and lycopene - so although many recipes call for peeling or deseeding them, it is best not to to maximize the nutrients

  • Some produce provides greater nutritional benefit when cooked, like carrots and tomatoes are one of them. The longer they are cooked the more health benefits you get. For this reason processed tomatoes or sauce has the richest sources of lycopene due the heat in the process and tomato paste has about ten times the amount of lycopene than raw tomatoes



tips

  • When buying tomatoes:
    - Try to find those that have the deepest red color for both taste and lycopene content

  • Although the orange and yellow tomatoes are sweet and flavorful they do not have the same nutritional benefit as the reds
    - Size matters too - the smallest tomatoes are the most nutritious and flavorful
    - It is advisable to choose organic tomatoes whenever possible since they are on th Environmental Working Group’s list of Dirty Dozen - the list of produce with the most pesticide residue that is published every year
    - Most tomatoes are packed in cans that are lined with a plastic containing a toxic chemical called BPA - wherever possible choose tomatoes in glass jars



Storing

  • Do not store tomatoes in the fridge - they lose all their flavor

  • If you buy tomatoes that are not fully ripe, put them in a paper bag and store on the counter top



Tomato Paste Tip

  • To avoid wasting any leftover tomato paste, freeze one tablespoon portions in an ice tray and pop them in a zip lock bag for use at a later time

Zucchini

Zucchini


Facts

  • Zucchini (aka courgettes) is a valuable source of vitamins, fiber, protein and minerals like copper, manganese, magnesium, phosphorus, potassium, calcium and iron

  • The skins are where the antioxidants and fiber are - so it is best not to peel them



tips

  • On their own, zucchini are quite bland but they pair very well with summer herbs and other vegetables and in soup

  • Zucchini are comprised mainly of water which means salting them draws out the water and enhances the flavor - especially important when grated and used in frittatas one does not want to dilute the dish with watery juices

  • To salt zucchini, grate or cut it and add 1/2 tsp of salt for every 1/2 lb of squash. Let it sit over a collander for 20-30 minutes and then wring out the water with ones hands or a clean dish towel

Tools #1

Tools #1

These are a few of my favorite kitchen tools I use all the time and I hope that by using them you will find preparing a plant-based meal quicker and easier.

1 Steamer Baskets

  • Steaming vegetables is the healthiest way to cook them. This tiered set of baskets allows one to stack the vegetable in order of how long the cooking time is. Check out the super nutritious method I use and then use any of the dressings or sauces on the site to dip the veg into.

2. Cuisinart Burger Press

  • This simple tool makes the most beautiful and professional looking burgers. Checkout the burger section of the site for some great burger recipes and particularly the Mixed Veg + Black Bean burgers to see how they turn out of this little press.

3. Vitamix Blender

  • This sturdy workhorse is a must when preparing soups, nut milks and large batch smoothies. It is more powerful than all other blenders and produces a silky smooth finish to blended foods.

4 King Arthur Flour Pre-cut Parchment Sheets

  • These sheets used for baking save time, fuss and bother and you can cut them in half for smaller baking tins. And make washing up the tins much quicker.

5 EVO Olive Oil Spray

  • I don’t like to use a lot of oil in my cooking and this little spray is perfect for spraying on very little oil when baking and roasting food. Other mist sprays clog up or stop functioning. Not this one which I have been using almost daily for many years.

6 Silicon Souper Cubes

  • I have featured this before but am including it as it is the perfect tool for freezing soups.

7 Instant Pot

  • As you know by now, I use this pot almost daily for cooking grains, legumes, stews and steaming. It saves loads of time and allows one to cook large amounts which can be frozen and popped out of the freezer later to add to any meal.

8 Structured Trudeau Silicon Muffin Pans

These are structured and do not flop around in the oven or freezer. I use these in three sizes:

  • The small one for juicing lemons, limes, ginger, turmeric and freezing them.

  • The medium one I use for freezing cooked breakfast oats, making muffins, cooking onions and many other functions.

  • The large one is great for freezing grains like quinoa, farro and rice or legumes like lentils and beans.

  • With all of the above I pop them in zip-lock bags once frozen and it is simple to pop one out for use while preparing a meal.

9 Oxo Stacking Collander/Storing bowls

  • These are just so great for washing produce, rinsing cans of beans and since they have lids I also use them for storing salads or any other dishes. I use them all the time!

10 NutriBullet

  • This is probably one of the most frequently used appliances in our kitchen - great for smoothies, salad dressings, sauces, dips, grinding flax for breakfast and the list continues.

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.