vitamin B3

Okra

okra Okra is an all around interesting vegetable with an unusual appearance, texture and taste.

Traditionally, okra was served breaded and fried or stewed in a gumbo. However, okra can also be roasted, grilled, steamed or even eaten raw.

Okra is a warm weather vegetable that combines well with other summer vegetables, such as corn and tomatoes.

Okra is a good source of calcium, magnesium, phosphorus, folic acid, vitamin B3, potassium, and beta-carotene. One cup of raw okra contains approximately 33 calories.

Try these okra recipes:
Quick Vegetarian Gumbo
Roasted Okra
Curried Okra
Okra, Corn and Jalapeno Salsa
Roasted Potato and Okra Salad

Flaxseed, also known as linseed, is a small, hard seed that is typically brown in color. When consumed whole, flaxseeds are primarily a source of indigestible fiber. In order to reap the nutritional benefits, flaxseeds must be ground so that they can be digested. A small coffee grinder can be used to grind flaxseed.

Ground flaxseeds are an excellent additional to baked goods and also become a nutritious topping for yogurt, oatmeal, cereal, waffles, salads and vegetables.

Flaxseed oil is nutritious, but highly perishable and suitable only for non-cooking uses such as salad dressing. Both flaxseed oil and ground flaxseeds should be refrigerated to maintain freshness.

Flaxseed is a good source of omega-3 and omega-6 fatty acids, potassium, magnesium, calcium, phosphorus, irons and vitamins B3 and E. One tablespoon of whole flaxseed contains approximately 55 calories.

Try these flaxseed recipes:
Strawberry Banana and Flax Smoothie
Flaxen Hummus
Apple Crisp
Flaxseed Muffins
Flaxseed Granola

Millet

Millet is a gluten free, low allergenic and easily digestible grain that is a staple in Africa. Raw millet looks like birdseed, but cooks up light and fluffy and has a mild taste that combines well with herbs, beans and vegetables.

Millet is a versatile grain that works as a hot breakfast cereal, cold salad or warm side dish. Millet also makes an excellent stuffing base for squash and peppers.

Millet is a good source of fiber, copper, magnesium, manganese, potassium, phosphorous and vitamin B3. Once cup of cooked millet contains approximately 200 calories.

Try this millet recipes:
Stuffed Acorn Squash
Millet with Onion & Parsley
Millet with Sweet Corn and Avocado
Millet Stir Fry
Millet Breakfast Porridge

Potatoes

Potatoes are versatile, readily available, inexpensive and filling. Potatoes come in a variety of sizes, shapes and colors and can be baked, boiled and roasted.

While potatoes aren’t unreasonably high in calories, common additions such as butter, cream, mayonnaise and cheese add significant calories and saturated fats. Substituting olive oil for butter and relying on herbs to add flavor results in healthy potato dishes that are still satisfying.

Potatoes are a good source of potassium, folic acid and vitamins B3 and C. One large potato contains approximately 250 calories.

Try these potato recipes:
Roasted New Potatoes
Mediterranean Potato Salad
Potato Leek Soup
New Potato and Pea Salad
Garlic Mashed Potatoes and Greek Yogurt

Brown Rice

Brown rice is inexpensive, filling and versatile. Brown rice is processed to remove only the hull, while the bran and germ are left in place. Brown rice is not only more nutritious than white rice, but also more flavorful with a slightly earthy, nutty taste.

Brown rice has a sturdy texture compared to white rice, which is not unpleasant but does take getting used to by those who usually eat white rice. In fact there is a bias against brown rice in many rice eating cultures. Because white rice is more processed than brown rice, it costs more and is therefore viewed as a status symbol. In China brown rice is referred to as rough rice.

Long grain brown rice is most commonly available and is used for most rice dishes. Short grain brown rice becomes sticky when cooked and is ideal for sushi.

Brown rice is a good source of calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, folic acid and vitamins B3, B5 and B6. One cup of cooked long grain brown rice contains just over 200 calories.

Try these brown rice recipes:
Brown Rice & Black Beans
Moroccan-style Stuffed Peppers
Brown Rice & Vegetable Pilaf
Mexican Brown Rice Salad
Brown Rice Salad with Sprouts & Seeds
Brown Rice Breakfast Bowl
Creamy Brown Rice Pudding