Food Information

7 White Foods

Can’t think of any white foods other than marshmallows and bread? Here are some healthy white foods to consider.

Quinoa – I love quinoa because it’s so much fun to say. Keen-Wah! I also love it because it’s full of protein. In my research I was surprised to learn that although it is cooked like a grain, quinoa is actually a seed and is closely related to spinach, chard and beets. Quinoa is high in iron, calcium, manganese, magnesium, copper, and fiber. To cook quinoa, be sure to rinse it first, boil with a ratio of 1 cup quinoa to 2 cups water or vegetable broth, simmer for 10 to 15 minutes until you see the seeds open. Enjoy quinoa as you would rice or any other grain. I’ve also made a quinoa pilaf which I really enjoy. (Recipe to follow!)

Onions – Onions and Garlic are part of the allium family and are rich in sulfur-containing compounds. This is where the strong odor comes from. It is recommended to eat onions daily. I don’t find this difficult to do, as most of my dishes start with an onion base. Enjoy onions in soup, stir-frys, in sandwiches, sauteed, in salads.

Garlic – Adding garlic to your daily diet could help reduce risks of cancers such as breast, prostate, and colon. It can also aide in heart health, lower cholesterol, and help you recover from a cold. Most recipes I use onions with I will also put garlic in too! Enjoy garlic in soups, stews, stir-frys, quesadillas, sauces, in hummus, or roast and spread over toasted bread.

Brown Rice – I’m including brown rice in the white foods post because it’s more of a tan color than dark brown. Thus, I left it out of last week’s post about Brown & Black Foods. Brown rice is easy to make in a rice cooker or on the stove top. It’s not minute rice but its easy to prepare and keep for the week’s meals. White rice is stripped of nutrients that are found in brown rice. It is a great source of manganese, rich in fiber, and selenium. Brown rice helps to lower cholesterol, as well. My favorite way to enjoy brown rice is with steamed broccoli and a sprinkle of soy sauce but there are as many uses for it as you can imagine. Include in soups, grain salads, add to dishes with sauteed vegetables, include in casseroles.

Navy Beans -Navy beans are white kidney beans also known as Yankee Beans or Boston Beans. They’re rich in protein, zinc, and iron. Toss drained beans into soups and stews.

Cauliflower – Cauliflower is a cruciferous vegetable that has antioxidant and anti-inflammatory benefits. Enjoy raw or steamed.

Oatmeal – Oatmeal is low in calories and in fat and high in fiber, protein and can help reduce risk of diabetes. Oatmeal can be found in a variety of forms: instant, rolled, and steel cut. If you have the time, try to use rolled or steel cut as they are less processed. You can bake your oatmeal, make quick oatmeal, or cook it on the stove or rice cooker. With so many options its easy to make oatmeal part of your regular morning routine, especially now that the weather is getting colder.

This is the last of the rainbow food series. If you missed any of the other posts find them here:

Color Me Vegan by Colleen Patrick-Goudreau Pages 163-189

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