vegetable

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

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

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

Beets

Beets, or more accurately beetroots, are nutritious, low calorie root vegetables that stores well and can be enjoyed raw, cooked or pickled. Beets are delicious as a side dish, soup or salad.

The most common variety available in grocery markets is deep reddish purple in color, but yellow and orange beets may also be available. Beet greens can be cleaned and prepared similar to chard. Some markets sell fresh peeled and cooked beets which eliminates the rather messy job of preparing beets.

One cup of cooked beetroot contains approximately 50 calories. Beet are a good source of calcium, magnesium, iron, phosphorus, potassium, manganese, folic acid and vitamin C.

Try these beet recipes:
Pickled Beets
Roasted Beet Tart
Beets and Herbs Salad
Dr. Shivago Borscht
Roasted Beets
Raw Beet Salad
Festive Beet Citrus Salad
Beetroot Carpaccio
Roasted Beet Crostini

Asparagus

An abundance of fresh asparagus at local markets signals the arrival of spring! Asparagus is high in nutrients and fiber, but low in calories.

One cup (180g) of cooked asparagus contains only 40 calories and zero fat. Asparagus is a good source of fiber, potassium, folic acid, beta-carotene, vitamin C and vitamin K.

Wrap asparagus ends in a damp paper towel and store in refrigerator to maintain crispness. Consume fresh asparagus within 2 days of purchase for best quality. To prepare asparagus snap off and discard the hard dry end of each stalk. Lightly steam or stir fry in broth or oil until stalks turn bright green and are slightly tender. Don’t overcook. Asparagus is especially satisfying when grilled or roasted with some combination of oil, lemon, garlic and herbs.

Try these asparagus recipes:
Roasted Garlic Asparagus
Asparagus & Lemon Risotto
Spring Asparagus Pizza
Asparagus Cashew Stir Fry
Asparagus Frittata
More Asparagus Recipes