This document discusses white foods and their nutritional value. It summarizes that while colorful foods contain many nutrients, white foods should not be avoided and contain important nutrition as well. Examples of healthy white foods provided are potatoes, cauliflower, beans, mushrooms, and onions. The document then provides recipes for a potato soup, white bean spread, and kasha pilaf with mushrooms to showcase nutritious white food options.

2. For many years as I counseled patients about eating healthy, whether for heart
disease, diabetes, cancer, or general good health. I often heard people say that
they were told not to eat any “white” foods. Surely we all know that foods of
deep intense color are filled with lots of nutritional benefits. After all, the
nutrients are what give the food its color in the first place. But does that mean
that ALL foods that are not colorful have no nutrition? Absolutely not!
First and foremost we recommend a plant-based diet with lots of fruits,
vegetables, and grains. Animal food should be limited and when included, should
be lean. Some of the white foods that should be avoided are sugar, salt, white
flour, and full fat dairy foods. Healthy white foods are abundant in the grocery
store. Don’t forget the inside of many colorful fruits such as banana, apples,
pears, and eggplants are white. Examples of other white foods with important
nutrition components are cauliflower, mushrooms, beans, potatoes, parsnips,
turnips, jicama, and onions. These foods are good sources of vitamin C,
potassium, iron, folic acid, copper, selenium, magnesium and other
micronutrients. Most of them are very low in calories and all of them are good
sources of fiber.

3. This week’s cooking studio featured a delicious potato soup that was fat free,
lactose free, gluten free and strictly vegan. It was a hearty blend of potatoes with
carrots, celery, onions, herbs and spices. Everyone loved the white bean spread
as an alternative to the ever-popular hummus. This was also lactose free, gluten
free, and vegan, with just a touch of fat. The third dish sampled was a kasha pilaf
with mushrooms as the featured white food. Kasha, which is toasted buckwheat,
is gluten free and perfectly suitable for people with gluten sensitivity. It is a
hearty side dish alternative to rice and is full of fiber with a rich nutty flavor. This
recipe did include one egg to coat the kasha to keep the grains separated so it is
not strictly vegan.
Eat the foods of the rainbow and make your plate colorful, but you can also
include some wholesome, worthy, white foods to enhance the nutritional and
flavor profile of your diet.

4. Potato Soup
Makes 3 quarts
6-8 medium potatoes, diced 4 cups water
5 carrots, peeled sliced 1/8 tsp pepper
4 stalks celery, sliced 2 Tbsp chopped parsley
1 large onion ½ tsp dill (fresh or dried)
½ tsp salt
• Combine all ingredients in large pot.
• Cook covered until potatoes are soft, about 20 minutes.
• Mash vegetables with potato masher until pureed or puree in blender.
• If too thick, thin with some broth or a little milk if desired.
From Jewish Standard Newspaper – January 1978

5. Simple White Bean Spread
1 ½ Tbsp extra virgin olive oil
1/3 medium onion, diced
2 cans (15 oz) cannellini beans, drained and rinsed
½ tsp salt
½ tsp pepper
½ c water
30 prepared crostini
½ c freshly grated Pecorino-Romano cheese
chopped parsley
• Heat oil in a small pot over medium heat, add onion and cook stirring
occasionally until golden brown (6-8 minutes)
• Add beans, salt and pepper and cook for 2 minutes more
• Transfer to food processor, add water and puree until smooth.
• If spread seems too thick, add more water as needed
• Spread warm bean mixture on crostini, sprinkle cheese and parsley over top
and serve.
• Spread can be made up to a day in advance, store in an airtight container in
the refrigerator and gently reheated before serving.
From Whole Foods website

6. Kasha Pilaf with Mushrooms
½ cup chopped onions
½ - 1 cup chopped mushrooms
½ c chopped celery
¼ c chopped parsley
2 cups broth or water
¼ - ½ tsp salt if using water
1/8 tsp pepper
1 cup kasha
1 egg
• Sauté onions, celery and mushrooms. Set aside.
• Heat liquid to boiling.
• Lightly beat egg in bowl. Add kasha, stir to coat kernels.
• Add egg coated kasha to large sauté pan. Cook over high heat 2-3 minutes,
stirring constantly until egg has dried on kasha and kernels are separate.
Reduce heat to low.
• Add sautéed vegetables to kasha and quickly stir in boiling liquid.
• Cover tightly, simmer 7-10 minutes until kasha kernels are tender and liquid is
absorbed.
• Makes about 4 cups.
From Wolff’s Kasha

7. ENJOY!