Once a week, broccoli, carrots, corn, lettuce, peppers, potatoes and tomatoes appear on the plates of at least half of Americans. Parsnips and other vegies, however, rarely make it to the table according to a national survey in which we asked Americans how often they ate 33 different vegetables. Some of the most overlooked are packed with nutrients and shouldn’t be missed. Here are five to try along with recipes on how to prepare them.
Why to try: Especially high in fiber, folate, and vitamin K; good source of magnesium and vitamin C. Smart option for pregnant women or those trying to become pregnant and for older adults concerned about blood pressure and blood sugar.
Recipe: Marinated Artichokes
From: Lidia Bastianich, Lidia’s Italy
Why to try: Excellent source of vitamins A, C, and K; good source of calcium, folate, and potassium. Especially good choice for children and pregnant or menopausal women.
Recipe: Spicy Shrimp and Bok Choy Noodle Bowl
From: Rachael Ray, 30 Minute Meals
Why to try: Excellent source of folate and vitamins A, C, and K; good source of fiber, iron, and potassium. Good choice for children and pregnant women.
Recipe: Salad with Pancetta Crisps, Roasted Brussels Sprouts, and Pear
From: Martha Stewart Living
Why to try: Excellent source of folate and vitamins A, C, and K; good source of calcium and fiber. Good choice for children and pregnant or menopausal women.
Recipe: Braised Mustard Greens
From: The Neelys, Down Home with the Neelys
Why to try: One cup cooked has more iron, magnesium, potassium, and vitamin E than any vegetable listed here. Excellent source of vitamins A, C, and K. Good source of calcium, fiber, and vitamin E. Its nutrients are key for growth and immune system support.
Recipe: Moroccan Swiss Chard Salad
From: Joan Nathan, Quiches, Kugels, and Couscous
—Mary H.J. Farrell