Gimme a B! Healthy produce picks

When it comes to healthy eating, there’s no shortage of options. We’re working our way through the alphabet, calling out some of the standouts, in this case, starting with the letter “B.” These produce picks deliver big flavor and major health benefits, including anti-inflammatory properties and some disease protection. Find them in your local produce section and try these simple preparations.
 

Beans

Beans are a great lean protein source and high in fiber.

Store: Store dry beans in an airtight container in a cool, dry place for up to one year. Refrigerate cooked beans for up to one week in an airtight container.

Preparation: Enjoy cooked in soups, salads and dips.

Soaked and Cooked Beans

1. Rinse beans with fresh water.
2. Use 10 cups of cold water for every 2 cups of dried beans. Pour the water over the beans, cover and refrigerate overnight or at least 8 hours. Drain and rinse.
3. To cook, place beans in a pot, cover with fresh water and bring to a boil. Reduce heat, cover and simmer gently until beans are tender but firm (45 minutes – 2 hours).
    

Beets

Packed with anti-inflammatory properties that offer some protection against cancer.

Look for: Tops attached, about 2-inch in diameter.

Store: Refrigerate greens for 3 - 5 days and beets 2 - 3 weeks in a loosely sealed plastic bag.

Preparation: Enjoy roasted, sautéed, boiled or raw.

Boiled Beets and Sauteed Greens

1. Remove the greens from 3 pounds of beets, and wash both.
2. Bring a saucepan with water to a boil. Stir in salt and add the beets. Boil until tender, about 45 minutes. Drain, cool and rub off the skins under cold water.
3. Heat 1 tablespoon of olive oil in a skillet, over medium heat.
4. Add beet greens, season with salt and pepper. Cook, tossing greens until wilted. Serve with beets.
    

Bell Peppers

Packed with anti-inflammatory properties that offer some protection against cancer.

Look for: Firm to the touch with a shiny, brightly colored appearance.

Store: Refrigerate for 3 - 4 days in a loosely sealed plastic bag.

Preparation: Enjoy roasted, grilled, sautéed and fresh.

Sauteed Bell Peppers

1. Remove the seeds from 2 bell peppers. Cut lengthwise into strips. Cut strips in half.
2. Heat 1 tablespoon of olive oil in a pan over medium heat. Add peppers and season with salt and pepper. Cook, stirring occasionally, until peppers are just tender, about 10 minutes.
    

Broccoli

Packed with anti-inflammatory properties that offer some protection against cancer.

Look for: Firm stalks, tightly closed florets, and a blue/purple-green color.

Store: Refrigerate for 2 days in a loosely sealed plastic bag.

Preparation: Enjoy roasted, sautéed, steamed, boiled and raw.

Sauteed Broccoli

1. Wash 1 head of broccoli and cut out stems, creating florets.
2. Heat 2 tablespoons olive oil in a skillet over medium-low heat. Add broccoli, salt and pepper, and toss in olive oil until broccoli turns bright green and becomes tender.
    

Brussels Sprouts

Look for: Bright green with tightly wrapped leaves.

Store: Refrigerate for 2 days in a loosely sealed plastic bag.

Preparation: Enjoy roasted, sautéed, steamed and grilled.

Easy Roasted Brussels Sprouts

1. Preheat oven to 400 degrees F.
2. Trim the ends of 1.5 pounds of Brussels sprouts and remove yellow leaves.
3. Toss sprouts in 3 tablespoons of olive oil, kosher salt and pepper Roast for 30-40 minutes, shaking pan every 5 - 7 minutes.
    

Butternut Squash

Promotes eye health and boosts the immune system.

Look for: Hard, feels heavy for its size.

Store: In a cool, dry place for several weeks.

Preparation: Enjoy roasted, sautéed, steamed, boiled and microwaved.

Roasted Butternut Squash

1. Preheat oven to 400 degrees F.
2. Rinse, peel, and remove seeds from 1 squash, cut into 1-inch cubes.
3. Toss butternut squash with 2 tablespoons of olive oil. Season with salt and pepper.
4. Arrange coated squash on a baking sheet. Roast in the oven for 25 - 30 minutes, until tender.
   
    

See more produce picks

Gimme an A!