Superstar Mission #1 Knowing and Tasting the Plant Food Groups Directions: 1. Read the below list of the foods in each of the 4 main plant food groups, demonstrating the wide-variety available. While reading, highlight foods you already know you enjoy in one color, and highlight foods you’d like to try in a different color. 2. Identify and taste 2 new plant foods from the list this week. Don’t forget to add them to your shopping list. 3. Then, comment in the Facebook group and state: - the 2 new foods you tried; - how you ate and prepared them and; - describe their tastes and if you enjoyed them. You can also use this guide to identify new foods to incorporate into your diet at any point of your journey. If you start eating the same meals all the time and need something new, this is one place you can turn for inspiration. The options are endless! * = Foundational Filling Food (FFF). You’ll learn about FFFs soon. FFF are whole, plant foods that are naturally high in satiety, the feeling of fullness. Keep at least 50% of your plate filled with FFFs to ensure you’re not hungry after you’ve eaten. ** Reference: Fruits, Vegetables, Grains “Explore the world of vegetables, fruits, grains and more.” Accessed online January, 2016 at http://vegetablesfruitsgrains.com © 2016, Trisha Mandes, MPHN, www.TrishaMandes.com Page !1 of 5 Golden, Red Lime Noni Fruit Redcurrant Longan Oranges Salmonberry Loquat Blood Orange Apple Sea buckthorn Berry Lucuma Mandarin - Clementine, Apricot Serviceberry Lychee Satsuma Avocado Strawberry Mamey Sapote Navel Banana Breadfruit Mango Seville Berries Carob Mangosteen Valencia Acai Berry Cherry Melons Papaya Barberry Citron Canary/Juan Canary Passion Fruit Bilberry Coconut Cantaloupe/ Peach Blackberry Date Muskmelon Pears Blackcurrant Dragon Fruit/Pitaya Casaba Melon Persimmon Blueberry Durian Charentais Pineapple Boysenberry Fig Crenshaw Plantain Cloudberry Ginger Galia Plum Cranberry Grapes Honeydew Damson Elderberry Currant Kiwano/Horned Melon/ Prunes Goji berry Raisin African Horned Pomegranate Gooseberry Grapefruit Ogen Pomelo Huckleberry Guava Persian Prickly Pear/Cactus Pear Lingonberry Jackfruit Santa Claus/Christmas Quince Loganberry Jujube Sharlyn Rambutan Marionberry Kiwifruit Watermelon Rhubarb Mulberry Kumquat Nance Starfruit Raspberry - Black, Lemon Nectarine Tamarillo © 2016, Trisha Mandes, MPHN, www.TrishaMandes.com Page !2 of 5 Tamarind Cabbage Fiddlehead Leaf (Green Leaf, Red), Tangerine Green Galangal Romaine Tangelo Red Garlic Mustard Greens Tomato Savoy Ginger Rapini Calabash Grape Leaves Spinach Capers Green Beans/String Beans/ Swiss Chard Vegetables Carrot Snap Beans Turnip Greens Cassava/Yuca * Wax Beans Leeks Artichoke Cauliflower Hearts of Palm Lemongrass Arugula Celery Horseradish Lettuce Asparagus Celery Root/Celeriac * Jerusalem Artichoke/ Lotus Root Green Celtuce Sunchokes * Lotus Seed Purple Chayote Jícama * Mushrooms (fungus, not White Chinese Broccoli/Kai-lan Kale really plants) Avocado Cucumber Kohlrabi Chanterelle Bamboo Shoots English Cucumber Leafy Greens Crimini/Baby Bella Bean Sprouts Gherkin Amaranth Leaves/ Enoki Beet Pickling Cucumbers Chinese Spinach Maitake Belgian Endive Daikon Radish Beet Greens Morel Bell Pepper Edamame Collard Greens Oyster Bitter Melon/Bitter Gourd Eggplant/Aubergine Dandelion Greens Porcini Bok Choy/Bok Choi/Pak Elephant Garlic Kale - Curly, Lacinato Portobello/Portabella Choy Endive Kohlrabi Greens Royal Trumpet/King Broccoli Curly/Frisee Lettuce - Butterhead Oyster Brussels Sprouts Escarole (Bibb, Boston), Iceberg, Shiitake Burdock Root/Gobo * Fennel Truffles © 2016, Trisha Mandes, MPHN, www.TrishaMandes.com Page !3 of 5 Shallots Kabocha Whole-grain grits Vegetables Spinach Pumpkin Millet Summer Squash Spaghetti Oats White Button Patty Pan Turban Oat Groats Napa Cabbage Yellow - Straightneck Yams * Rolled Oats/Old Nopales Crookneck Zucchini Fashioned Oatmeal Okra Zucchini Steel cut oats/Irish Olive Shallot Oatmeal Onions Whole-Grains* Sweet Potato (FFF) Quinoa Green Onions/Scallions Swiss Chard Rice Parsley Amaranth Taro root * Arborio Parsley Root Barley Tomatillo Basmati Parsnip * Hulled Barley/Barley Tomato Bhutanese Red Peas * Groats Turnip Black Japonica green peas Pot/Scotch Barley Water Chestnut * Brown snow peas Pearl/Pearled Barley Water Spinach Carolina Gold Rice sugar snap peas Barley Flakes Watercress Calrose Peppers Barley Grits Winter Melon Camargue Red Rice/Riz Plantain * Buckwheat Winter Squash * Rouge Potato * Buckwheat Groats Acorn Carnaroli Pumpkin * Kasha/Roasted Banana Forbidden/Black Purslane Buckwheat Buttercup Forbidden Rice Radicchio Buckwheat Grits Butternut Jasmine Radish Corn Cushaw Kalijira/Kala Jeera Rutabaga * Hominy Delicata Long Grain Sea Vegetables Popcorn Hubbard Medium Grain © 2016, Trisha Mandes, MPHN, www.TrishaMandes.com Page !4 of 5 Whole-Grains* Teff Yellow Triticale Legumes* Black Triticale Berries French Parboiled/Converted Adzuki Beans Triticale Flakes Lima Beans/Butter Beans Paella Anasazi Beans Whole Wheat Lupini Beans Calasparra Black Beans/Black Turtle Wheat Berries Marrow Beans Valencia Beans Bulgur Wheat Moth Beans Patna Black-Eyed Peas Cracked Wheat Mung Beans Popcorn Rice (a Borlotti/Cranberry/Roman Farina Navy Beans Basmati + American Butter Beans Pasta Pigeon Pea long grain hybrid) Cannellini Beans Couscous Pink Beans Purple Sticky Christmas Lima Bean/ Farro (variety of Pinto Beans Short Grain Chestnut Lima Wheat) Red Beans/Small Red Beans Sticky/Glutinous/ Corona Beans Kamut (TM Name of Rice Beans Sweet/Mochi Fava Beans/Broad Beans Khorasan Wheat) Scarlet Runner Beans Sushi Flageolet Beans Durum Wheat (variety Soybean/Soya Bean Wild Rice Garbanzo Beans/Chickpeas of Wheat) Spanish Tolosana Beans Rye Desi/Bengal Gram Chana Split Peas Rye Berries Dal Green Cracked Rye Great Northern Beans Yellow Rye Flakes Kidney Beans Tepary Beans Sorghum Lentils Urad Spelt Green Spelt Berries Red Spelt Flakes © 2016, Trisha Mandes, MPHN, www.TrishaMandes.com Page !5 of 5.