7. White Potatoes
The benefits: They get a bad rap, but if you ditch the oil and copious quantities of butter, white potatoes are a kitchen staple worth befriending. Clocking in at about 140 calories per 5 oz potato, spuds are an excellent source of fiber, helping to keep you satisfied and prevent constipation.
Plus, “they contain high-quality carbohydrates that fuel the brain and muscles with energy, along with vitamins, minerals, and phytochemicals,” say the Nutrition Twins, who add that these veggies can also help keep blood pressure levels in check.
8. Cauliflower
The benefits: You can feel free to pile your plate with this cruciferous veggie as often as you’d like. “Cauliflower is packed with glucosinolates, phytonutrients that help fight inflammation and promote detoxification,” says Hever. “It’s also chock-full of vitamin C and other antioxidants.”
Tip: To make “rice,” cut a washed head of cauliflower (greens removed) into large chunks. Run them on the medium side of a box grater or pulse in a food processor with the grater blade until fine. Add a splash of vegetable broth and saute, covered, 5 to 8 minutes. Season as desired and use as a base in burritos, tacos, or any dish that calls for rice. A potato has even more potassium than a banana. Who knew?
Tip: For a side dish that won’t leave you hungry, make fries—sans the fryer. Heat oven to 450°F. Slice potatoes into thick wedges and top with garlic powder, black pepper, and a thin coating of olive oil (use a pastry brush). Roast in the oven about 45 minutes.