White foods as a category get a bad rap. Yet, there are so many varieties of foods that are white, that in reality, they provide a boatload of nutrients that we all need. Plus, those “bad” types of white foods… starches… are really not so bad at all.
Here is our list of the top 10 white foods. We challenge all you nay-sayers to a white food throwdown!
Top 10 White Food and Drinks
- Pork: “The other white meat”. Did you know that pork tenderloin is as lean as a chicken breast and contains 54% of the recommended daily allowance of Thiamin? Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops!
- Chicken (Breasts and wings): Chicken is a family favorite- just check out these recipes for roast chicken, spicy chicken wraps, and Buffalo chicken tenderloin salad. Fantastic eating!
- Turkey Breast: Turkey breasts are widely available at your favorite, local Long Island grocery and specialty stores. They are so versatile. Try grilling them with bulgogi marinade (Korean BBQ sauce), slice and create a new take on the BLT! Looking for a fresh turkey? Find them here on Long Island.
- Cauliflower: Cauliflower is incredibly versatile- roasted it takes on a nutty, sweet flavor; “toasted” in a pan with a little olive oil and hot pepper flakes, it makes a fantastic side dish. Creamy cauliflower soup and cauliflower puree will wow your guests.
- Potato: Stop picking on the potato! Potatoes are loaded with fiber- which we all need and potatoes contain more potassium than any other fresh vegetable in the produce department – even more than bananas! One potato has almost 900 milligrams, which is about 20% of what you need every day. Try roasting or baking the skins for a simple and easy side dish.
- White Fish: flaky white fish is a Long Island favorite! Just ask your local fish monger what came in fresh today. For a Sunday treat, smear a little homemade whitefish salad on your bagel.
- Yogurt: Studies have shown that calcium is integral to our health and wellness. We have a new favorite brand… Green Valley Organics. For those of you lactose intolerant, this brand is lactose free, fresh, beyond creamy and unbelievably delicious. Find it in Whole Foods and Wild By Nature.
- Milk: Cow’s milk is a great source of calcium, but have you ever tried goat’s milk? Sounds weird. We agree. Yet, when we tried Redwood Hill Farms Kefir (a cross betwee yogurt and milk) we were stunned how much we liked this product. Their goat cheese’s and in particular the roasted chile chevre (goat cheese spread with chile’s) might be one of the top brands we have ever tried in the marketplace to date. Find Redwood Hill Farms at Whole Foods and Wild By Nature.
- Mushrooms: Did you ever realize how there are mushroom lovers and mushroom haters? We are mushroom lover! Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D and more. Mushrooms also have unami. Umami is the fifth basic taste after sweet, salty, bitter and sour. Derived from the Japanese word umai, meaning “delicious,” umami (pronounced oo-MAH-mee) is described as a savory, brothy, rich or meaty taste sensation. It’s a satisfying sense of deep, complete flavor, balancing savory flavors and full-bodied taste with distinctive qualities of aroma and mouthfeel.8 The more umami present in food, the more flavorful it will be. All mushrooms are a rich source of umami and the darker the mushroom the more umami it contains.
- White wine: We LOVE our wine, especially an easy, chilled bottle of white Pinot Grigio. Try mulling your wine, for an unusual but delicious party pleasing change.
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