spacer
 

BENEFITS AND EATING TIPS
White/brown vegetables

colour_white

White and brown vegetables contain a lot of goodness (phytonutrients), even though they don’t have a lot of colour. Vitamin C is abundant in white and brown vegetables, for example, potatoes contribute around 30% of most New Zealander’s daily recommended intake of Vitamin C. Garlic and onions also hold a significant amount of sulphur compounds.

Get white-brown protection into your day by including vegetables such as cauliflower, garlic, ginger, turnips, potatoes, mushrooms.


Try these quick and easy suggestions:

  • Transform macaroni cheese into a complete meal. Add cauliflower florets to the pasta for the last 4-5 minutes of boiling. Add finely diced onion and parsley to the cheese sauce.

  • Add whole peeled onions and cloves of garlic when roasting potatoes.

  • Make spicy crunchy wedges. Cut 4-6 large floury potatoes into wedges. Place in a plastic bag with 1-2 tsp paprika, 1 tsp mustard powder, ½ cup flour, salt and pepper to taste. Shake to evenly coat. Bake at 200°C for 25-35 minutes or until the wedges are golden brown.

  • Add a knob of butter, 1 tsp brown sugar and ½ cup orange juice to 4 quartered turnips. Season with pepper. Cover and microwave on high power for 4-6 minutes.

  • Button mushrooms make the ideal snack. Fill each with a spoonful of pickle, finely diced capsicums and grated cheese. Bake at 180°C for 10-15 minutes.

  • Bake, boil, microwave or steam 4 parsnips until tender. Sauté 3 rashers of finely chopped bacon. Mix in 2 sliced spring onions, ½ cup lemon juice and ½ cup maple syrup. Remove from the heat and add 2 sliced bananas. Cut the parsnips in half lengthways, remove core, and fill.

  • When stir frying vegetables, start by sautéing generous quantities of finely chopped fresh ginger and garlic. Add a mix of other fresh, frozen or canned vegetables.

  • Get a green bonus with your white cauliflower by making sure you cook the green stalks as well.