Do you find yourself looking for more healthy meals to try at home?
If so, it’s time to introduce more of these nutritious white vegetables into your kitchen.
White vegetables are pretty versatile, and you probably already use a bunch in your daily cooking.
Think potatoes, cauliflower, onions, and turnips.
But what about the more unusual celeriac? Give it a try, and I think you’ll like it!
So, check out this list and start your journey to healthy eating. What have you got to lose?
Why Are White Vegetables Good For You?
When we think about health and nutrition, we often forget about white vegetables.
They’re not as flashy as their colorful counterparts, but they have much to offer.
White vegetables are good for you because they contain lots of nutrients, including fiber, antioxidants, and vitamins. As a result, they can help you maintain a healthy weight and keep your heart healthy. And some (beans, corn, and mushrooms) are also great for your digestive system.
So if you’re trying to lose weight or just looking for a way to make your diet healthier, these white vegetables are a fabulous place to start.
10 Healthy White Vegetables We Love
1. White Onions
White onions are a sweet and mild-flavored variety of onions. They have white skin (obviously) and firm, waxy flesh that can be cooked or eaten raw.
Perfect for salads, stir-fries, sandwiches, grilled dishes, and so much more, they’re super versatile and budget-friendly to boot.
But what makes white onions so great for your health?
This kitchen staple packs vitamin C, flavonoids, and phytonutrients, improving the body’s overall health.
White onions are also known to have strong medicinal and therapeutic properties to fight off diseases. How cool is that?
Cauliflower is probably the most trendy vegetable at the moment – white or not. It’s even more sought after than kale!
That’s because it’s an excellent source of vitamins and minerals, including vitamins C, K, and folate.
It also contains antioxidants that help prevent heart disease.
But more than that, it’s crazy versatile! You can roast it, steam it, grill it, mash it, puree it, and even turn it into rice.
Use it as a side, in a soup, as a gluten-free rice alternative, or as a low-carb swap for mashed potatoes. There’s really nothing it can’t do.
It’s even great as a pizza crust!
Seriously, the possibilities are endless when it comes to cooking with cauliflower!
Turnips are a root vegetable often prepared in salads. They’re also delicious in soups and stews or roasted with olive oil and salt.
This sweet, nutty veggie is an excellent source of vitamins and minerals to keep your body strong.
Plus, it helps prevent cancer, improve eye health, and strengthen bones.
And the best part? Turnips taste good! Whether you roast, boil, grill, or sauté this veggie, you’re guaranteed to love this healthy treat.
4. White Mushrooms
White mushrooms are delicious in a variety of dishes.
You can sauté them with garlic and olive oil or add them to soups and stews. They even taste great in salads!
Mushrooms have a mild, earthy flavor and meaty texture, making them perfect for vegan dishes.
If you’re watching your weight, mushrooms are a great addition to your meals. They’re low in calories but high in protein to keep you full and energized.
They’re also a terrific source of vitamins, minerals, and antioxidants to keep your body healthy. They’ll help control your blood sugar and improve gut health.
Best of all, mushrooms pair well with a variety of flavor combinations. That means you can easily incorporate these healthy little treats into your diet.
Garlic is one of the most popular ingredients in the world. It’s used in cuisines across the globe and is known for its intense, distinctive flavor.
Cooking with garlic adds flavor and an enticing aroma to any dish. But it also contains a number of nutrients that can help keep you healthy and strong.
Garlic contains allium, which improves heart health, fights off infections, and reduces cancer risk.
It has been shown to have potent antimicrobial properties and even help reduce blood pressure.
The best way to enjoy garlic is to cook with it! Use it for stir-fries, stews, and salads to enhance their flavors while eating healthy.
Or, if you want something extra special, try roasting a whole head with oil, salt & pepper.
Parsnips are root vegetables that look like white carrots, but they have a nuttier flavor.
This veggie contains essential nutrients like fiber, vitamins, and other micronutrients. Plus, it’s rich in antioxidants, protecting against chronic conditions like diabetes, cancer, and heart disease.
If you’re looking to lose weight, having parsnips in your diet is a must. It’s low in calories but rich in fiber which can help you feel fuller for longer.
My favorite way of eating parsnips is roasting them in olive oil with herbs. You can also serve it mashed, sautéed, or as a substitute for rice or noodles.
Celeriac, also known as celery root, has a distinct earthy taste with a hint of freshness.
It has a crunchy texture, similar to carrots, making it perfect for stews. Though it’s also perfect for roasting or mashing like potatoes.
A great source of dietary fiber to help keep hunger at bay, this somewhat ugly vegetable has plenty of vitamin C and potassium to support bone and heart health.
8. White Beans
White beans are another fantastic source of fiber, protein, and iron. They’re also low in fat, so they’re a heart-healthy choice for stews and chilis.
And with a good amount of folate, magnesium, and vitamin B6 – all of which are vital to your health – they’re an easy way to boost goodness in a recipe.
White beans are an easy way to incorporate more plant-based protein into your diet. Their mild flavor is perfect for soups, salads, and even dips.
9. White Potatoes
If your go-to comfort food features potatoes, you’re on the right track!
White potatoes are a fabulous source of vitamins, minerals, and antioxidants. They’re also super filling making them an excellent choice for losing weight.
Enjoy them as a side dish with any number of sides, from chicken to fish.
I like them mashed or in creamy potato salad. However, I’ve been obsessed with smashed potatoes recently!
Whether you want something cheesy, saucy, or crispy, there are plenty of potato recipes to choose from.
10. White Corn
White corn is a delicious, nutritious food you can use in various ways.
It has a mildly sweet flavor that’s delicious on its own but pairs perfectly with almost anything.
White corn is a whole grain that contains more fiber than brown rice. It’s also higher in protein and lower in calories, making it perfect for a low-fat diet.
This vegetable is perfect for soups, stews, or salads. But make sure to eat it in moderation to avoid spiking your blood sugar.
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