Try one of these little-known fruits or veggies for optimal nutrition and flavor!
We all have a roster of fruits and veggies that we know and love (or tolerate), but occasionally we're thrown for a loop: What is this oddly colored root? Is that a tomatillo or a type of berry? Farmer's markets, CSA boxes, and friends' gardens can all be the source of surprising bounty in summer months.
But for every fruit or veggie that you don't encounter, there is a burst of nutrition left unused. As we move deep into summer, don't let all that potential go to waste—try one of these obscure options for unusual flavor and complete nutrition.
Also known as a ground cherry, this sweet, husked fruit is actually related to the tomatillo rather than the cherry, which means it offers up a healthy dose of the carotenoid lycopene. It is also unusually high in pectin, which has been shown to moderate cholesterol and blood sugar in rats.
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This massive mushroom has been used in traditional Chinese medicine for centuries to boost immune system. With its high levels of fiber, amino acids, potassium, calcium, and magnesium—as well as niacin and other B vitamins, it's no wonder that the 'shroom is relied on in traditional medicine.
But Western medicine is also interested in the immune-boosting properties of this mushroom, in the maitake family: A 2009 study found that taking maitake extract actually improved the immune system of breast cancer patients who were undergoing chemotherapy.
This often overlooked member of the brassica family (think: broccoli and Brussels sprouts) is packed full of fiber and vitamin C. It's also a rich source of glucosinolates, a group of cancer-fighting compounds.
A 'scape' is simply the green flower stalk that shoots out of a garlic bulb as it grows. When they are young, green, and curled, the scape has a delicious mild garlic flavor and fragrance—and packs many of the same nutrients as other Allium family foods such as garlic, leeks, and onions. That means it has many of the same protective cardiovascular properties and potential for cancer prevention.
This root is also called the "oyster vegetable" because its taste is often compared to the shellfish. Used in soups and stews, salsify is a great source of fiber, vitamin B-6, and potassium, among other nutrients.