vitamin C

Sprouts

sprout Sprouts are beans, seeds or nuts that have been allowed to germinate until a green shoot emerges. Alfalfa and mung bean sprouts are readily available, but other edible sprouts include clover, radish, broccoli and sunflower seed.

Although sprouts are small, they contain a concentrated amount of vitamins and minerals, including calcium and vitamins C and K. Sprouts are very low calorie with a full cup of alfalfa sprouts containing less than 10 calories.

Most sprouts are best eaten raw and add freshness and texture to sandwiches and salads. However, mung bean sprouts are often cooked lightly in Asian-style dishes, including stir-frys, noodle dishes and soups.

Try these sprouts recipes:
Carrot and Sunflower Sprout Salad
Alfalfa Sprouts Salad
Stir Fried Bean Sprouts
Avocado and Sprouts Club Sandwich
Stir Fried Noodles and Bean Sprouts

Jicama

Don’t let it’s dry, brown exterior fool you. Raw jicama is refreshing, crunchy and slightly sweet.

Jicama is mostly commonly used in Latin and Asian cuisine and goes especially well with citrus flavors, such as orange and lime, as well as hot spices.

Jicama slices make an excellent low calorie “chip” for dips and salsas.

Jicama is a good source of vitamin C, potassium and iron. One cup of jicama contains approximately 45 calories.

Try these jicama recipes:
Jicama Apple Slaw
Strawberry Mango Jicama Salad
Jicama Salsa
Clementine Jicama Salad
Red Cabbage and Jicama Spring Rolls

Blackberries

blackberry Blackberries are a flavorful, warm season berry. Ripe berries are fragile and perishable and should be enjoyed soon after purchase. Blackberries can be frozen or preserved as jam for out-of-season enjoyment.

Blackberries are usually eaten raw or cooked in a desert. Fresh or frozen blackberries make a delicious addition to yogurt and a colorful and nutritious topping for pancakes or waffles.

Blackberries are a good source of fiber, vitamins C and K. One cup of raw blackberries contains approximately 60 calories.

Try these blackberry recipes:
Blackberry, Nectarine & Yogurt Parfait
Blackberry Cantaloupe Salad
Spinach Blackberry Salad
Blackberry Sorbet
Easy Blackberry Cobbler

Strawberries

Strawberries are flavorful, affordable and readily available during warm weather months. While frozen strawberries and preserved jams make it possible to enjoy strawberry flavor year round.

Strawberries are a low-calorie way to satisfy a sweet tooth and make great additions to yogurt, smoothies, cereal and even salads.

Strawberries are a good source of beta-carotene, manganese, folic acid, potassium and vitamins C and K. One cup of sliced strawberries contains approximately 50 calories.

Try these strawberry recipes:
Sensational Strawberry Sorbet
Chocolate Covered Strawberries
Strawberry Apricot Crumble
Strawberry Pistachio Tart
Strawberry Spinach Salad
Strawberry Aqua Fresca
Berry Lime Popsicles

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