Oatmeal is part of the whole grain food group. It is important to consider buying whole grains over refined grains. Whole grains are more nutritious because they contain bran which is fiber rich, germ which is packed with nutrients, and a starchy endosperm. Refined grains only contain endosperms. This is important because fiber promotes digestive and heart health. Recent studies also show that whole grains provide minerals, vitamins, and even antioxidants.

Oats themselves have beta-glucan fiber which helps to lower cholesterol and support the immune system. Oats contain polyphenol which is packed with antioxidants. You should consider working oatmeal into your diet as a reliable source of fiber and all the other health benefits!

Oatmeal is a great meal to have for breakfast and there are many fun and creative ways to enjoy oatmeal. Overnight oats are a fun way to make a quick and easy breakfast the night before! Overnight oats are basically oatmeal that you do not have to cook. You can add anything you want into overnight oats and there is a variety of recipes just like oatmeal. Fruit, seeds, honey, and more could be an addition to your oatmeal or overnight oats. Overnight oats and oatmeal can be an important part of your diet with many ways to enjoy them.

Here is a recipe for overnight oats but feel free to put your own twist on it. You can add raspberries or strawberries in place of blueberries. A few ideas are to add nuts like walnuts, chia seeds, use almond milk or even maple syrup. Again, there are many ways to enjoy!

Overnight Oatmeal with Berries

Written By: Kendall Henry

Sources:

https://www.eatright.org/food/food-groups/grains/5-whole-grains-to-keep-your-family-healthy

https://www.myplate.gov/recipes/myplate-cnpp/overnight-oatmeal-berries

Our next food in our “Eat the Alphabet” journey is navy beans! Navy beans are a part of the beans, peas, and lentils vegetable subgroup on MyPlate. Beans are legumes, which is a term that describes a plant that has pods. Another new term, called a pulse, refers to the seeds that you can find in pods. Navy beans are a great source of fiber, folate, and potassium. Additionally, they are an excellent source of iron and zinc. All of these things are important to keeping you healthy and strong! Navy beans should be stored at room temperature. You should also keep the beans in a closed container in order to avoid unwanted pests!

Here’s a recipe for bean tacos:

Written By: Allison Herendeen

Sources:

https://fruitsandveggies.org/fruits-and-veggies/navy-beans/

https://www.myplate.gov/eat-healthy/protein-foods/beans-and-peas

Mozzarella is arguably one of the most well-known and well-liked cheeses in the world. As a cheese, mozzarella is classified as a type of dairy. Dairy is extremely important to have in your diet as it provides many important nutrients such as calcium, protein, potassium, and vitamins A, D, and B12. All of these nutrients help make sure your bones stay strong, and help you maintain healthy blood pressure. It is important that you watch the amount of dairy in your diet because, as with everything, excess is not the best for maintaining a healthy lifestyle. One should look into low-fat, or fat-free forms of dairy to include in their diet. Luckily, there are plenty of options for low or fat-free mozzarella in almost every grocery store!

The good news is: Mozzarella is lower in fat and sodium compared to many other types of cheese, which makes it an excellent option for meeting your dairy needs. Mozzarella is also unique as it pairs well with a large variety of foods, meaning it can be the perfect addition to sweet breakfast foods or savory dinners! One of the most popular ways to eat this Italian cheese is in a Caprese Salad. A Caprese Salad consists of sliced mozzarella, sliced tomato’s, and basil drizzled with olive oil and balsamic vinegar.

Written By: Kate Wilson

Source: https://www.myplate.gov/eat-healthy/dairy

Kiwis are a very sweet, spring fruit. Most of the United States receives their kiwis from California. Kiwis are typically eaten raw. A popular way to eat a kiwi is by cutting it in half and using a spoon to eat the insides; however, most people don’t know that the outsides can be eaten too. The outside of the kiwi has a little fuzz, but it can easily be rubbed off. Kiwis are also commonly added to various dishes such as salads, salsa, smoothies, yogurts, fruit platters and more!

Kiwis have a lot of nutritional benefits, so they are great addition to your diet. They contain vitamin C (helps heal the body), fiber (improves digestion), vitamin E (aids in body protection), potassium (good for our muscles), and zinc (aids in immune support).

Easy Kiwi Mango Salsa

Written by: Kailee Bar-Nadav

Sources:

https://eatfresh.org/discover-foods/kiwi

https://hhs.iowa.gov/sites/default/files/portals/1/files/inn/kiwi.pdf

https://www.azed.gov/sites/default/files/2020/11/Fruit%20and%20Vegetable%20Nutrition%20Education%20Toolkit.pdf

https://fruitsandveggies.org/recipes/kiwi-mango-salsa

Jicama is classified as a starchy vegetable. It is white, fibrous, and native to Mexico. It has a sweet and refreshing flavor. People would describe jicama as a mix between an apple or potato. It is not quite as sweet as an apple. Jicama is a great source of dietary fiber! One cup of raw jicama has 5.9g of fiber. Dietary fiber is very important in our diets as it provides many nutritious benefits. Jicama is nutrient dense meaning it is low in calories and high in nutrients.

There are many ways to incorporate Jicama into your diet/meals. Jicama can be a great substitute for cabbage in coleslaw. You can toss jicama into salad, stir fry, or even relish. You can sauté it in olive oil and add peppers and onions. One interesting way to eat jicama is making jicama chips by thinly slicing and sprinkling it with salt, sugar, and chili powder; then squeeze a little lime onto it, chill for 20 minutes and serve!

Here is a recipe for jicama apple slaw:

Serving size: ½ cup

Serves: 6

Jicama Apple Slaw

Ingredients:

• 2 cups jicama, peeled and julienned
• 1 medium honey crisp apple, grated
• ½ cup carrot, grated
• 1/8 cup green onion, finely sliced
• 1 tablespoon fresh lemon juice
• ½ cup Greek yogurt with honey
• 1 teaspoon ginger, grated
• 1/8 teaspoon salt

Directions:

1. In a large mixing bowl, combine jicama, apple, carrot, and green onion. Add fresh lemon juice.
2. In a separate bowl, mix the yogurt, ginger, and salt. Pour yogurt mixture over salad and mix well.
3. Refrigerate for at least one hour.

Nutrition information:

• Calories: 50
• Total fat: 0g
• fat: 0g
• Chol: 0mg
• Sodium: 60mg
• Carb: 11g
• Fiber: 3g
• Sugars: 6g
• Protein: 1g

Written by: Kendall Henry

Sources:

https://www.eatright.org/recipes/salads/jicama-apple-slaw-recipe

https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0

Our next food in our “Eating the Alphabet” journey is iceberg lettuce! Iceberg lettuce is a part of the vegetablefood group on MyPlate. When purchasing iceberg lettuce, you should rinse the lettuce head after you buy it. After rinsing, you should dry it on a paper towel. You should also eat it within 1 week of purchase and keep the lettuce refrigerated in a plastic bag.

Iceberg lettuce is a great example of a healthy food. It is fat free and saturated fat free, as well as low in sodium and calories. Diets that are low in sodium can reduce your risk of high blood pressure; high blood pressure can be harmful to your health . Also, diets that are low in saturated fat could reduce your risk of heart disease. Heart disease is a dangerous health condition that can have a significant negative impact on your health.

Here is a recipe for Mushroom Steak Fajitas that uses iceberg lettuce:

Written by: Allison Herendeen

Sources: www.fruitsandveggies.org

Hummus is a wonderful spread that can be added to a meal or served as a dip to create a fun, flavorful variation! Hummus is made from chickpeas, or garbanzo beans, a type of dried pea or bean. Hummus is a great addition to any diet as chickpeas contain fiber, folate, and potassium, like vegetables, but also are an incredible source of plant protein providing the body with iron and zinc. There are tons of different flavors of hummus to cater to all types of tastes including roasted garlic, roasted pepper, sundried tomato, everything but the bagel, and even chocolate! Hummus can be added to your diet in a variety of ways, but here are some ideas on how to eat hummus!

Written By: Kate Wilson

Sources:

https://www.myplate.gov/eat-healthy/protein-foods/beans-and-peas

https://fruitsandveggies.org/stories/top-10-ways-enjoy-hummus/

Guavas are an excellent source of fiber. Fiber is important because it helps keep our stomachs full and our digestive systems moving. One medium guava contains up to 3 grams of fiber! To fuel your body with even more fiber, you can blend whole guavas with the skin on in shakes, smoothies, and juices. To make a guava juice or smoothie all you need is two ingredients: Guava and water! Follow this recipe below!

Written by: Bella Regna

Sources:

https://www.eatright.org/food/food-groups/fruits/go-tropical-with-super-fruits

https://fruitsandveggies.org/stories/guava-juice/

Feta cheese, like all cheese, falls into the dairy food group. While oftentimes people think that cheese is unhealthy for you, it is important that everyone consumes some amount of dairy to maintain a healthy lifestyle. Dairy provides our bodies with many beneficial nutrients including calcium, phosphorus, protein, potassium, zinc, and vitamins A, D, and B12! All these nutrients help maintain healthy blood pressure levels and bone strength. It is super important to watch the type of dairy you are putting into your body and steer towards low-fat or fat-free options.

Feta cheese is a very versatile source of dairy. Compared to other cheeses, feta is a healthier option as it is low in calories and fat. It also contains high amounts of calcium, phosphorus, and vitamin B which are important to keep your bones strong and healthy. Feta can be crumbled and mixed into many different things to add an acidic flavor. Here are some fun ways to include feta in your diet!

Written By: Kate Wilson

Sources:

https://www.myplate.gov/eat-healthy/dairy

https://fruitsandveggies.org/recipes/hummus-and-feta-sweet-peppers/

https://fruitsandveggies.org/stories/fruit-feta-salad-recipe/

Eggplants are a very versatile vegetable, that is used in cooking all over the world. You will see eggplants in Mediterranean, Middle Eastern, Indian, and Asian food! Eggplants can be made in so many ways, such as grilled, broiled, baked, sauteed, microwaved, stewed, or pickled. The vegetable can be sliced in half and filled with meat, rice, nuts, or other vegetables. Most of the time, you’ll find eggplants as round as a Hen’s egg, ranging from dark purple, white, or striped. Roast some eggplant and add it into your weeknight pasta dish with this recipe below: