Garlic is used around the world to add flavor to vegetables, soups, sauces, grains, and protein dishes. It contributes distinctive sulfur-containing compounds and allows cooks to build flavor with less reliance on salt. Garlic has…
Eggs are versatile, widely available, and rich in high-quality protein. They also provide choline, vitamin B12, selenium, and other nutrients. Whether boiled, poached, scrambled, or added to a meal, eggs can help make a dish…
The Benefits of Chia Seeds: Fiber and Plant-Based Nutrition Chia seeds are small seeds that absorb liquid and form a gel-like texture. They provide fiber, plant-based omega-3 fat in the form of ALA, minerals, and…
The Benefits of Broccoli: Fiber, Vitamins, and Plant Compounds Broccoli is a cruciferous vegetable that supplies fiber, vitamin C, vitamin K, folate, and several plant compounds. It can be steamed, roasted, stir-fried, or eaten raw…
The Benefits of Blueberries: Colorful Fruit for Everyday Nutrition Blueberries are small, sweet fruits that deliver fiber, vitamin C, vitamin K, and a variety of plant compounds. Fresh and frozen blueberries are both useful choices,…
Beans are affordable, shelf-stable legumes that provide plant protein, fiber, complex carbohydrates, folate, iron, and potassium. Kidney beans, black beans, chickpeas, cannellini beans, and many other varieties offer different flavors and textures. They can be…
Avocados are creamy fruits rich in monounsaturated fat, fiber, potassium, and several vitamins. Unlike many fruits, they provide a substantial amount of fat, which gives them a smooth texture and makes them satisfying. Avocados are…
Apples are easy to carry, widely available, and provide water, fiber, and plant compounds. They come in many varieties, from tart green apples to sweet red ones, and can be eaten raw or cooked. An…