Olive oil
A source of unsaturated fats and a natural partner for vegetables, beans, and whole grains. Use extra-virgin olive oil for dressings or gentle sautéing. Store tightly closed away from light and heat.
Know Your Food
Get to know the ingredients that make everyday cooking a little more delicious.
Avocado
Adds creamy texture, fiber, and unsaturated fats. Mash on toast, slice into grain bowls, or blend into dressing. Refrigerate ripe fruit and add lemon to cut surfaces to slow browning.
Spinach
A leafy green containing folate, vitamin K, and carotenoids. Enjoy raw in salads or wilt into soup. Its volume shrinks considerably when cooked; wash carefully and store dry.
Tomatoes
Provide vitamin C and the pigment lycopene. Fresh tomatoes brighten salads; cooked tomatoes give sauces depth. Keep whole ripe tomatoes at room temperature for flavor and refrigerate after cutting.
Garlic
An aromatic allium that builds savory flavor. Mince for a strong finish or roast whole cloves for mellow sweetness. Keep whole bulbs in a dry, ventilated place; refrigerate prepared garlic promptly.
Basil
A fragrant herb with small amounts of vitamins and plant compounds. Add near the end of cooking to preserve aroma. Pair with tomatoes, pasta, beans, and olive oil.
Whole grains
Contain the bran, germ, and endosperm, contributing fiber and a range of nutrients. Try oats for breakfast, brown rice for bowls, and whole-wheat pasta. Check packages for whole-grain ingredients.
Lentils
Supply plant protein, fiber, and folate. Green lentils hold their shape in salads; red lentils soften into soup. Rinse and check for debris before simmering until tender.
Chickpeas
A versatile source of plant protein and fiber. Mash into hummus, roast until crisp, or toss into salads. Rinse canned beans to remove some of the packing liquid and sodium.
Almonds
Contribute unsaturated fats, vitamin E, and texture. Chop into granola or sprinkle over vegetables. Store airtight in a cool place; refrigerate for longer freshness. Almonds are a tree-nut allergen.
Yogurt
Provides protein and calcium; live cultures vary by product. Plain yogurt works in breakfast bowls, marinades, and creamy dressings. Keep refrigerated and check the label for added sugars and allergens.
Fresh vegetables
Different colors offer a variety of vitamins, minerals, and plant compounds. Mix raw, steamed, and roasted preparations for interest. Frozen vegetables are a useful option too.