3. Bananas:
Bananas are nature’s candy, naturally delicious, sweet and bombarded with lots of essential and beneficial nutrients like potassium. They can be used in lots of ways like chop them off and add in yogurt or in oatmeal bowl, blend with low fat yogurt or milk to have delicious and nutrients enriched smoothie, or combine with peanut butter to make healthy snack option. One banana contains 105 calories but these calories are worth having off. It also contains lots of B vitamins, vitamin C, manganese and high value of potassium.
4. The Onion Family (Alliums):
Alliums includes garlic, onion, shallots, leeks, ramps, scallions and scapes, add pungent yet sweet and earthy flavour to the dishes but people aren’t aware that they are highly nutritious. These beautiful created by God bulbs are linked with reducing the risk of colon cancer, because they are enriched with sulphide, vitamin C antioxidants, and quercetin.
5. Mushrooms:
Mushrooms are tastier and the only plant source of vitamin D, and also a good source of copper and B vitamins. It add great meat and savoury taste to the gravy of your favourite dishes with absolutely no unhealthy nutrients. One cup of sliced white mushrooms contains only 15 calories no fats, 1 gram of fibre, 2 grams of carbohydrates and 2 grams of proteins.
6. White Beans:
If you ask any dietitian that what is the most perfect food of nature is? He or she might say Beans. They incredibly dense in nutrients like fibre, proteins, iron, and other minerals. These super affordable and environmental friendly beans are highly beneficial as ½ cup of cooked beans provide 150 total calories with 1 gram of fats, 28grams of carbohydrates, 10 grams of proteins and 7grams of fibre with lots of minerals and vitamins.
7. Potatoes:
Potatoes have bad reputation but trust me this is absolutely undeserved because people usually consume potatoes with cheese, sour cream, deep-fried, slathered with butter and with other high calories food items and that’s how they skip the nutritious part of potatoes i.e. their skin. One medium baked potato contains 161 calories, no fats, 37g of carbs, 4 g of proteins and 4 grams of fibre, 10% of the daily recommendation of iron, 28% of vitamin C, 27% of vitamin B6, 26% of copper, manganese and phosphorus, rutabagas, turnips and parsnips belongs to the same family and contains same values of nutrition as the potatoes has. Dig into some root veggies and enjoy great taste with good health.
