Oranges are juicy citrus fruits that provide vitamin C, water, fiber, and a range of plant compounds. They are naturally sweet and portable, and their juice and zest can add flavor to meals. Whole oranges…
The Health Benefits of Oats: A Nutritious Start to the Day Oats are an affordable whole grain that can make breakfast more filling and nourishing. They provide complex carbohydrates, fiber, plant-based protein, and several important…
Lentils are inexpensive legumes that provide plant protein, complex carbohydrates, fiber, folate, iron, and other minerals. They cook more quickly than many dried beans and can be used in soups, stews, salads, curries, and sauces.…
Greek yogurt is made by straining yogurt to remove some of its liquid whey, creating a thicker texture and often a higher protein concentration than regular yogurt. It can provide calcium, vitamin B12, and live…
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…