Benefits of eating white/brown vegetables

White and brown vegetables contain high levels of phytonutrients even though they don’t have a lot of colour.

Vitamin C is abundant in white and brown vegetables and garlic and onions hold a significant amount of sulphur compounds.  Get white-brown protection by including vegetables such as cauliflower, garlic, ginger, turnips, parsnips, potatoes, onions and mushrooms.

Try these quick and easy suggestions:

  • Veg Up macaroni cheese by adding cauliflower florets to the pasta for the last 4-5 minutes of boiling. Add finely diced cooked onion to the cheese sauce. Garnish with tomato slices and sprinkle with chopped parsley.

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

  • Make spicy crunchy wedges. Cut 4-6 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 1 tsp brown sugar, ½ cup orange juice and 1-2 tsp of Canola oil to 4 turnips or parsnips sliced in quarters lengthways. Season with pepper. Cover and microwave on high power for 4-6 minutes, or bake in a preheated oven at 180°C until tender.

  • Fill button mushrooms with a spoonful of pickle, finely diced capsicums and grated cheese. Bake at 180°C for 10-15 minutes.

  • Slice 4 parsnips into quarters lengthways and remove core. Sprinkle with a little brown sugar and mustard powder. Sprinkle with a little Canola oil. Bake in a preheated oven at 180°C until golden and tender.

  • 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.