So, how can you implement more healthy veggies into you or your family’s diet? We reached out to expert Anne Elizabeth Cundiff, RD, LD, FAND and a retail registered dietitian, to learn more about veggie carbohydrates. 

What are the benefits of replacing items like noodles, rice, bread and baking flours with vegetables substitutes? 

Cundiff: “The benefits of using vegetable substitutions for traditional grains would be if you had a food allergy such as Celiac Disease, are having difficulty controlling blood sugars with pre-diabetes or diabetes, like the taste of substitutes or are trying to incorporate more vegetables in your daily food intake.” 

Americans are generally not consuming enough fruits and vegetables in their daily diets. Eating a diet rich in fruits and vegetables can defend against diseases such as: heart disease, type 2 diabetes, some cancers and obesity, according to the Center for Disease Control. 

What are some ways that vegetables can be used in place of traditional carbs? 

Cundiff: “Vegetables are being transformed into vegetable noodles, breads, chips, crackers, pizza crusts and beverages. I personally prefer the vegetables noodles, vegetables mash (like potatoes, squash and cauliflower) and pureed vegetables in juices or sauces.”  

Do you think we lose taste and flavor when replacing these foods with vegetables? 

Cundiff: “Taste and flavor vary greatly from person to person, so I think it would be something to evaluate on an individual basis.”  

Are there any tips to add flavor or texture when using vegetables in place of grains? 

Cundiff: “I flavor vegetable substitutions the same as I would traditional grains, lots of herbs, spices and healthy high flavor fats like olive oil. There will always be a bit of a difference in texture, so experimenting with a variety of cooking preparations is a good idea. I personally like to sauté zucchini noodles instead of steaming when using it as a pasta substitute, so the texture seems more al dente.” 

Should people avoid eating grains? 

Cundiff: “I believe grains and traditional carbohydrates are a great way to get certain vitamins, minerals and fiber, especially when choosing products made with whole grains. If you are choosing whole grains and practicing portion control to meet your health and wellness needs, there is no need to replace them with other substitutes.” 

Do you recommend people replace their carb dishes with veggie substitutes? 

Cundiff: “I always like to meet my clients where they are in their food preferences and provide suggestions based on their needs. I am pro-carbohydrates and feel we need to keep discussing them in a positive light. They are not the enemy! Portion size consumption is very important to discuss with all the food groups, making all foods fit without having to find substitutes for our favorites.” 

Where do you see veggie substitutes going in the future? Do you think the market will expand or has it reached its limit? 

Cundiff: “I think the market will always keep expanding. I hope to see the options continue to grow so it continues to encourage people to eat more vegetables every day.” 

Do you have any tips for ways to add more vegetables to a diet? 

Cundiff: “When people think of vegetable servings, they think of enormous quantities and get overwhelmed. One cup of raw (about the size of a tennis ball) and ½ cup cooked (about the size of two golf balls) is a serving, so helping people to understand how this looks each day is a great place to start. Examine how many you get each day and then determine how to increase the servings to an attainable goal. I like to start with 3-4 servings a day. I personally start each day with 2 cups of raw spinach in a smoothie and I know I am halfway there.”  

Vegetable carbohydrate substitutions are one of many great ways to increase your daily consumption of vegetables. However, you can still enjoy your favorite carb-rich foods while being mindful of portion control and opting for whole grains. Try Cundiff’s favorite recipe and for more delicious vegetable recipes visit Pinterest. 

The post Lettuce Tell You About Veggie Substitutes appeared first on Best Food Facts.

Broccoli’s family tree reveals something interesting. Some of our most popular vegetables — broccoli, cauliflower, cabbage, kale, kohlrabi and brussels sprouts — are all derived from wild mustard. They are in the cruciferous family, or commonly known as cole crops. The orginal wild mustard Brassica oleracea is native to the coastal Mediterranean region, Jeanne Osnas, a researcher at Purdue University, shared on her blog Botanist in the Kitchen.

Centuries ago, farmers identified characteristics in some wild mustard plants that they wanted to keep and planted seeds from those plants, gradually emphasizing certain traits. Plants with a large terminal bud were bred to produce cabbage. Plants with desireable leaves eventually became kale, as well as collard greens and Chinese broccoli. Brussels sprouts were developed from plants with large lateral buds and the stem was developed to become kohlrabi.

In the case of broccoli, as well as cauliflower, the flowers were the focus. Broccoli was cultivated in Italy in ancient Roman times. The crop became popular in Europe and was introduced in the United States in the 1920s, according to Penn State Extension. Broccoli did not become a favorite until after about 1980. It is now the 11^th most-consumed fresh vegetable, according to USDA, and each American eats about 6.6 pounds per year. One reason we love it is because it is nutrient-dense. One cup of broccoli provides the full daily requirements for vitamins C and K. It is also a good source of fiber, vitamin A, folate and potassium.

Growers continue to experiment with the new combinations within the cruciferous family. Broccoflower is a green cauliflower. Broccolini is a hybrid between broccoli and Chinese broccoli. Broccoli rabe, also known as rapini, is more of a distant cousin and comes from the turnip family.

It is fascinating to realize how one type of wild mustard plant could become so many different types of vegetables, each one unique but similar to the others. Each vegetable in the cruciferous family has something to bring to the table.

The post Food Facts: Broccoli’s Wild Roots appeared first on Best Food Facts.

Functional Foods
People became less concerned about eliminating foods from their diets and focused on what they should add in 2016. These “functional foods” contribute health benefits to the diet. We looked at some of these claims for foods including sprouted grains, apple cider vinegar, probiotics, turmeric and omega 3.

Simple Ingredients
Food companies focused on using easy-to-understand ingredients in their products in 2016. Many of the changes were sparked by consumers who want more natural ingredients. Best Food Facts asked If I can’t pronounce an ingredient is it bad? and our experts answered.

Genetically Modified Foods
Advances continued to be made in 2016 with new genetically modified foods introduced. We learned about a genetically engineered apple that does not turn brown when sliced and even got to sample it. Other new foods are a specially developed salmon that grows at a quicker rate and a potato that resists bruising and browning.

Antibiotics
Several restaurants and retailers announced plans to source meat from animals that are not treated with antibiotics. The issue raised awareness of how important antibiotics are in human health and protecting the health of animals. We did a four-part video series on antibiotics, looking at the issues surrounding resistance, how to understand food labels and best practices in the kitchen when preparing meat.

Cauliflower is Everywhere
The humble cauliflower became the star of the show in 2016. It was roasted, riced, made into pizza crust, in mac and cheese – you name it, cauliflower did it this year. The advice from the experts at Best Food Facts is Eat Your Veggies, so any way to incorporate more healthy vegetables into daily meals is a welcome addition.

Meal Kit Delivery
This year, meal kit delivery became mainstream. Some big name companies were joined by local start-ups` in offering to deliver the ingredients to cook a meal at home. The service appeals to many because it combines convenience with the goodness of a home cooked meal. Best Food Facts provided some tips on monthly meal planning.

What do you think was the biggest trend of the year? Let us know by voting in the poll!

The post Food Trends of 2016 appeared first on Best Food Facts.