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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
White Fruits and vegetables to Include in your Menu
Although I can often be quoted as saying avoid the white bread and white sugar and choose the brightly coloured fruits and vegetables, there are a few “white” foods that do hold their own when it comes to nutrient content and health benefits.
Mushrooms: A great source of the B vitamin niacin which is involved in reducing inflammation and the production of stress hormones. They are also a source of selenium and iron. Put your mushrooms in the sun for half an hour and they are a source of vitamin D too. I like to add mushrooms to ground beef as a meat extender in recipes such as burgers and spaghetti sauce.
Cauliflower: A favorite vegetable in my household now that we roast it with olive oil and sea salt. Cauliflower is the new kale, packed full of vitamin C, selenium, potassium and folate as well as the antioxidant isothiocyanate with anti-cancer properties.
Potato: it’s not just a source of starch. Potatoes are a great source of vitamin C and are high in potassium which can help lower blood pressure. Top a baked potato with black beans, salsa and some grated cheddar cheese for a quick weeknight meal.
Parsnips: My least favorite vegetable, although served mashed with other root vegetable I can tolerate it. Parsnips contain a phytochemical called falcarinol with anti-cancer properties, contains potassium (230mg/1/2 cup) and vitamin C as well as folate.
Bananas: There is not surprise that bananas make this list of white foods we should eat. They are an excellent source of potassium (422mg/banana), they contain B6, folate, vitamin C and magnesium. They are also a source of fibre which acts like a prebiotic for our good bacteria in the gut. Adding frozen bananas to a smoothie is my preferred way to add sweet without sugar.
Onions: Not only a great way to add flavor to a meal, onions are also an inexpensive source of Vitamin C, folate, calcium and potassium. Onions also contain antioxidants known to help neutralize free radicals. Use onions for soups, pasta sauce, stir fry, in salads or sandwiches for more flavor and less salt.
Garlic: a source many antioxidants including vitamin C and selenium and allyl sulfides that help fight stomach cancer. Roasted garlic as a spread topped with arugula is an easy appetizer. I try to use 2-3 cloves a day in cooking.
Bon Appetite!