“Fill your plate with a rainbow of vegetables.” While this is definitely great advice and something to do every day, let’s not ignore white vegetables. Just because they don’t sport the vibrant colors of their more popular counterparts doesn’t mean they’re not packed with nutrition. Include some of these light green vegetables in your diet regularly to add variety and increase the nutritional value of your meals. Here are nine you can’t afford to ignore:
Potatoes: The white potato has gotten a bad rap and really for no reason. A baked potato with the skin contains nearly half the RDA for vitamins C, B1, and B6 for the average adult, more than 30% of the RDA for folate, 5 grams of fiber, and still has less than 200 calories . Potatoes are naturally fat-free unless you add butter, sour cream, or fry them! This nutrient-dense food is an absolute storehouse of minerals like potassium, zinc, magnesium, iron, copper and iodine and contains less than 20 milligrams of sodium. In fact, it is an excellent source of iron in a form that is easily used by your body. Yes, it is a carbohydrate, but it is a complex carbohydrate and a good source of energy. While the glycemic index, depending on the type of potato and how it’s prepared, is on the high side, between 65 and 101, if it’s part of a well-balanced meal that contains protein and a healthy fat like olive oil, the index glycemic index is reduced. My suggestion is to top your baked potato with a teaspoon of extra virgin olive oil or flax oil and a few tablespoons of sauce for a delicious, low-fat side dish. The vitamin C content of the sauce increases the absorption of iron in the potato.
White beans: Beans in general are an excellent source of protein. One cup of white or large northern navy beans provides 31% of the RDA for protein, 25% of your daily iron needs, as well as half of your fiber requirement for the day. If you’re trying to lower blood sugar, make these powerhouses a regular part of your diet. They also provide folate, potassium, magnesium, and the highest amount of phosphorus of all vegetables, which is essential for strong, healthy bones. Try pureeing navy beans with a little vegetable broth and adding them to pasta sauce or tomato soup to boost the fiber and protein content.
Onions: Rich in sulfides, they protect against tumors, reduce inflammation and lower blood fats, blood pressure and blood sugar. While the simple act of chopping and chopping onions can cause tears in your eyes and a runny nose, eating them is great for thinning and draining mucus and loosening phlegm from sinus problems or a cold. They contain calcium, potassium, and are the best source of the phytonutrient quercetin, which is being studied for its ability to fight Alzheimer’s disease, reduce the risk of lung cancer, and protect against diabetes and cardiovascular disease. Top your salad or burger with thin slices, cut into a fresh sauce, or lightly sauté and include in your burgers.
Garlic – This nutritional multitasker is part of the onion family and contains a powerful sulfur compound called allicin, a superior infection fighter, which has been shown to have antibacterial, antifungal, antiviral, and antitumor properties. It is an immune-boosting food and an excellent cold remedy and fighter. It also contains ajoene, which thins the blood, lowering blood pressure and cholesterol. It is loaded with cancer-fighting antioxidants. Here’s a powerful cold-fighting remedy: Puree the peeled cloves of several heads of garlic along with a variety of the hottest organic peppers you can find (jalapeno, scotch bonnet, etc.) and enough extra-virgin olive oil to leave a loose paste. -like consistency. Use it as a condiment (very hot, hot!) on meat and poultry, as a spread on whole-grain bread, and consume at the first sign of a cold. It will stop you in your tracks!
White Mushrooms – While the darker, more exotic mushrooms get most of the attention, these inexpensive, paler cousins, which are available year-round, aren’t far behind nutritionally. In addition to being low in calories, sodium, and fat, they are excellent sources of fiber, vitamin B12, potassium, free radical-fighting selenium, and heart-protecting copper. They also contain chemicals that inhibit an enzyme involved in estrogen production and may reduce the risk of breast and prostate cancer. I like to slice them into my salads and omelets and add them finely chopped to burgers and meatloaf.
Turnips: These little ones are part of the cruciferous family. They are a rich source of calcium, as well as vitamin C, manganese, potassium, copper, B vitamins, antioxidants, and fiber. They can help reduce the risk of high blood pressure, diabetes, and certain types of cancer. They also contain lutein, a powerful phytochemical. They are delicious roasted with a drizzle of olive oil and a dash of sea salt and black pepper or they can be boiled and pureed and added to soup or served as a creamy comforting side dish.
Parsnips: While this root vegetable looks like an albino version of a carrot, it’s not only delicious, it’s also a great low-calorie, low-fat, cholesterol-free addition to any weight-loss diet. In addition to being a wonderful source of fiber, it also contains vitamin C, folic acid, calcium, and potassium. Parsnips can be mashed, raw, in a salad or cabbage, steamed, boiled, stewed, or roasted with carrots and other root vegetables. Since they have a slightly sweet, nutty flavor, you can include pureed parsnips in your mashed potatoes for a delicious change.
Celeriac: Also called celery root, it tastes like a combination of celery and parsley. While it may not be the prettiest vegetable, it’s another overlooked low-calorie, low-fat, low-cholesterol weight loss star. It is excellent for lowering blood pressure as it is very rich in potassium, as well as vitamins C and B6; vitamin K and phosphorus, very important for bone health; manganese and fiber. It is a wonderful detoxifier too. Enjoy it raw mixed with grated carrots for a delicious twist on traditional carrot salad; use in place of celery in soups or stews; or roasted in the oven with other winter tubers.
Cauliflower – This cruciferous vegetable is part of the Brassica family, which are powerful cancer fighters. One cup only contains 25 calories and is low in fat, sodium, and cholesterol. It is a great source of fiber, vitamin C, selenium, phosphorus, potassium, manganese, calcium, and zinc. Cauliflower contains compounds called glucosinolates and thiocyanates, which help the liver neutralize toxins. Some studies have also shown that these compounds reduce the risk of certain types of cancer and lower blood pressure. Contains sulforaphane, indole-3 carbinol, and phytochemicals, cancer-fighting chemicals and cancer protectors. Cauliflower is so versatile. Raw cauliflower is a staple of every veggie platter. It is delicious roasted. You can even puree some of the broth and add it to your mashed potatoes or scrambled eggs. A word of caution. Cauliflower is part of the Brassica family, as are broccoli, cabbage, and Brussels sprouts. When eaten raw, the goitrogenic compounds they contain can depress thyroid function in sensitive individuals. If you have low thyroid function, don’t avoid cauliflower, just be sure to cook it to deactivate those compounds.