Pantry Makeover: 25 go-to vegetables for the New Year

veggie platter revised

Happy New Year! I hope you had a joyous holiday season and are reinvigorated to have a fantastic 2014!  In order to jump start a year of healthy eating, here’s a new entry from our Pantry Makeover series: 25 go-to vegetables for the New Year.

One of the questions people ask me is how to buy fruits and vegetables for a healthier menu, and not have them spoil before you use them.  There are some vegetables that have a longer shelf life than others — carrots and winter squash, for example, can be kept for one to two weeks under proper refrigeration. It is also possible to buy many of these vegetables as frozen foods. Research has shown that the nutritional value can be higher in the frozen version of certain vegetables because the fresh may have been in storage or travelling great distances over a long period of time to reach your local market.

Fruits and vegetables are an essential ingredient for healthy eating. They are full of vitamins and minerals, a good source of fiber, and can turn your meals into a healthy flavorful adventure in a matter of moments.  Here is a list (in no particular order) of 25 go-to vegetables I keep in my kitchen to make healthy meal preparation easy and nutritious. Let me know if you have others which are your favorites:

1. broccoli
2. kale
3. brussels sprouts
4. carrots
5. onions
6. garlic
7. italian parsley
8. cilantro (Fresh cilantro spoils quickly — wash, chop and freeze to keep it for future use)
9. romaine lettuce
10. red cabbage
11. beets
12. radicchio
13. tomatoes
13. green beans
14. cauliflower
15. kohlrabi
16. jicama
17. parsnips
18. turnips
19. acorn squash
20. butternut squash
21. spinach
22. asparagus
23. peppers
24. mushrooms
25. collard greens

simple vegetables1

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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  1. Ani on January 2, 2014 at 3:51 pm

    Fantastic list!! The only thing I would add is sweet potatoes – though I guess that might fall under starch, but still so good for you!

    • on January 2, 2014 at 4:45 pm

      Thanks! I would definitely add sweet potatoes to the list. While they are a starchy vegetable, they do have a lot of other great nutrients like Vitamin A and C. If you eat the skin, it is a great source of fiber too.

  2. Anne|Craving Something Healthy on January 6, 2014 at 3:47 pm

    Great list, thanks for sharing! I would also add frozen wild blueberries – just found out they are one of the highest antioxidant fruits!

    • on January 6, 2014 at 11:50 pm

      Thanks for stopping by! Frozen blueberries are definitely a great addition to this list. In fact, they make a great addition to a morning smoothie when you need a quick breakfast on the run.

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