What About White, Tan & Brown Vegetables?

As dietitians, we always are promoting consuming a rainbow of fruit & veggies. What about all the delicious ones we can find that are white/tan/brown?

We should plan to include these into our daily/weekly meal plans: mushrooms, bananas, garlic, parsnips, potatoes, onions, and Jerusalem artichokes, white corn, and jicama (just to name a few).

Despite their lack of color, they contain fiber & essential vitamins/minerals our bodies need: Vitamin C, Potassium, B-Vitamins, Iron. They don’t contain fat, cholesterol, or sodium.

I love including mushrooms & onions in dishes like chicken a la king, sautéed & paired with grilled steaks, great for burger toppings, beef stroganoff, & add to quiches.

We love bananas at our house. We blend them into smoothies, slice & top on cereal, & consume them as a great snack.

Where do I start with potatoes? Well, they make a great topping for Sheppard’s Pie, a tasty homemade potato salad, roasted, mashed potatoes, & microwave and topped with low-fat cheesy goodness.

Photo credit: Media from Unsplash/Engin Akyurt