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Add White to Your Veggie Rainbow

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An easy way to get a good variety of fruits and veggies into your diet every day is to “eat a rainbow” of colors — a variety of produce gives you the important nutrients your body needs to stay healthy. (For fun resources to help your kids learn the message, check out www.TodayIAteARainbow.com.)

A new study published this month in the journal Advances in Nutrition shows that white veggies have a lot to offer, too:

  • Potatoes, cauliflower, turnips, onions, parsnips and mushrooms can help us get essential nutrients that our diets often lack: most notably fiber, potassium and magnesium.
  • The humble potato is packed with vitamins, minerals and antioxidants, which make it a great “gateway veggie” that can help you get more produce into your diet overall.

Remember that how you cook your veggies can make a difference. For example, oven roasting concentrates and enhances a vegetable’s flavors while keeping its nutrients inside (it works beautifully for potatoes and cauliflower, too). Cut your veggies about bite size (or a little bigger), toss with a little olive oil and your favorite herbs and spices. Delicious!

Add a white veggie to the menu for dinner — here are some great recipe ideas featuring a couple of our favorites: potatoes and cauliflower. And whenever you can, choose organic options to get all of Nature’s goodness…without conventional chemical residues. 

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