Earlier this year the veg club was polled on what their top 5 to 10 staple foods. Each list was different and overall there was a lot of variety, but there were 5 main foods that stood out. Here they are:
Quinoa
Pronounced kEEn-Wa, it comes from Spanish speaking South America. This pseudo-cereal, super-food was on EVERY LIST. The special thing about quinoa is that it is a complete protein by itself. Also, it is a great source of iron. 
It is very versatile, and can be incorporated into almost anything from sweet dishes to savory dishes or is great by itself if you want something simple.
It is light and fluffy, with a nice crunch when cooked correctly.
It can be sprouted for raw foodists, or cooked up in less than ten minutes if you want it fast. (In case you aren’t familiar with it, use 1 part quinoa to two parts water, bring to a boil, then cover and simmer for 10 minutes).
- Try adding a fruit like strawberries with a little cinnamon for breakfast
- Add broccoli and mushrooms with a little garlic for a simple but delicious entrée. Photo
Flaxseed
This seed can be found whole, as an oil or ground. Like quinoa, it is a complete protein, and has a variety of uses.
It tastes a bit nutty and can be sprinkled over oatmeal, grits, spaghetti sauce, salads…the list is limitless.
Be careful though, if you buy it ground, or grind it yourself, it can go bad fast, so keep it refrigerated!
- Try using as an egg replacer because it has binding qualities (about 1 tbsp per egg).
- If you are a bread baker (like the webmistress) the milled flax can be incorporated into the dough along with the flour.
- The whole seeds can be sprouted and apparently have a spicy flavor (correct me if I am wrong, I haven’t tried this myself).
Photo
Spinach
This dark leafy green has a soft bite. It is one of the best sources of iron a vegetarian or vegan can find(or a meat eater, because it has 3 times as the amount of iron as a steak). One serving contains more than half of your daily value for iron.Also, it is a great source of calcium. The phrase, “dark leafy green” usually implies high calcium content. Spinach also supplies some protein for those of you worried about getting enough!
- Try making a spinach salad, with walnuts and mandarin oranges, and a vinaigrette, or making meatless spinach lasagna.
- Try blending with artichoke hearts for a creamy dip. Photo
Broccoli
This is one of the most fun vegetables on the planet. They look like little trees or a vegetable man if you imagine a face on it.
It is full of antioxidants, and has numerous vitamins and minerals. It is a source of calcium, vitamin C, Zinc, selenium, pantothenic acid, and folate.
- Try it raw, steamed, or in a stirfry with other vegetables.
- Try making an avocado and broccoli salad, or over rice with a spicy peanut sauce (trust me, its good if you do it right!) Photo
Fruits
There were many different fruits on people’s lists, but no real outstanding favorite. Fruits contain so many good attributes that they had to be on this list. They can be sweet without the refined sugar, are a great source of fiber, and many of them (the citruses) are full of vitamin C.
Blueberries, pineapple, cherries, strawberries, grapefruit, oranges, bananas, guavas, apples, pears plums, passion fruit, star fruit, apricots, raspberries, blackberries, grapes, tangerines, (avocados)… the list goes on. Photo
- Put some on top of cereal, or oatmeal
- Grab one on the go
They make fantastic desserts. several make a sweet treat,
- Try freezing sliced strawberries
- Try freezing whole bananas (chocolate covered frozen are even more delicious!)
- Cook down into a compote
- Try slicing an apple and dipping in hummus!
- Bake into a fruit pie
One of my favorite ways to eat an apple is baking it.
- Core it (leaving the bottom in tact, and keeping the top as a lid)
- Fill with cinnamon, brown sugar and a little Natures Way margarine and
- Put the top back on and wrap in foil.
- Bake it for about 30 min, or until it is soft all the way through.