A single spear of asparagus (5-7 inches in length – about 16g) contains 32 mg of potassium, 2% of your daily vitamin A, 1% of your daily vitamin C and iron, and just 3 calories. This delicious vegetable can be served up in a number of ways – but be mindful of the recipe contents. Drowning these crispy spears in olive oil or butter can pack on the calories quickly.
Rather than sautéing your asparagus, try tossing it in olive oil and oven-roasting it. 25 minutes at 400 degrees, and voila! Healthy, simple, delicious.
Chives contain potassium, iron, calcium, Vitamin A, Vitamin C, Folate, niacin, riboflavin, and thiamin. They can be used fresh or dried, and the blossoms can also be eaten.
Chop up this delicious member of the onion family as a garnish on meats, stir-fry, or potatoes.
Collard greens are an excellent source of Vitamin K, Vitamin A, Vitamin C, manganese, fiber, and calcium. In one cup of cooked collard greens, there is 27% of your daily fiber, 10% of your daily protein.
Steam collard greens with salt and pepper and add a dash of a vibrant vinegar such as champagne or apple cider for a brightened leafy green side dish.
These curled sprouts that originate from ferns in their early growth stages. Their flavor has been likened to broccoli or asparagus and they’re apparently quite nutritious as they contain in antioxidants, omega 3s and 6s, potassium, vitamin A, iron, and fiber.
They are often picked from the wild in wooded areas or near flowing water, but can also sometimes be found in farmers markets. If you’re hunting them up on your own, you’ll want to do your research ahead of time – if eaten after they’ve matured too much, this mystery veggie can be toxic.
Mushrooms are high in B vitamins and vitamin D. They also contain several minerals that are hard to find without animal sources of protein, making them an excellent food for vegans. While some find their texture hard to get over, these hearty and spongey-fungi are amazing as meat replacements for cheesesteaks, lasagna, and a number of other dishes!
Parsnips are related to the carrot and are a great source of fiber, vitamin C, folate and manganese. Slightly sweeter than carrots, they often give great flavor to soups and stews and can help cut the acidity from tomatoes.
Spinach is full of healthy vitamins and minerals, including calcium, iron, magnesium, potassium, folate, and just a single cup has over half of the recommended daily intake for Vitamin A! Not only is it good for you, but it’s incredibly versatile. Enjoy spinach salads with your favorite toppings, put a cup in your smoothie, chop it and mix it into omelettes or dips – the limits are endless.