Some are seen as “healthy,” and others are not when it comes to foods. Some people think they can’t be healthy if they’re white. But this is far from the truth! The white foods list includes many delicious foods, some of which you might not even know were on the list! Here’s a look at these surprisingly healthy and delicious white foods:
Custard (often used in desserts like crème brûlée) is made with eggs whites, sugar, vanilla extract, cornstarch or flour, milk or cream; it’s also high in protein and low in fat; custard can be baked or boiled -Eggs Whites (which offer an excellent source of protein) are sold in liquid, dried, and frozen forms; they can be used to make meringue or for preparing white sauces or white soufflés
Flour (used for thickening sauces, gravies, soups, and an excellent source of calcium), white flour comes from either wheat or corn. White flour is used for white bread, white pasta, and white pastries; white flour should be stored in an airtight container to keep them moist-free. Both brown and white flour should be kept dry-free (in the refrigerator or freezer), and they both should be bought in small amounts since they can go rancid very quickly (like rice and white sugar)
Rice (which is used for making white bread, white risotto, white noodles, white paste [used to make white sauces], boiled rice [a staple food in many countries], and puddings; white rice can also be ground up into flour and made into cakes and cookies).
Sugar (although white sugar is made by processing white cane or white beet sugar, white sugar has no nutritional value; white sugar gets its name from the fact that it’s pure white) is derived from either cane or beets. It is used in many different ways. For example, white sugar can be used to sweeten cakes, cookies, desserts, and other foods; white sugar should be stored in an airtight container to keep it dry and free of moisture.
White Vinegar (used for pickling, canning, and making salad dressings) is a white wine that has been allowed to ferment and then turned into acetic acid (which gives white Vinegar its sour taste). White Vinegar is used in white cooking and baking; white Vinegar should be stored in a cool, dark place.
White wine (used to make white sauces or for drinking) is made from grapes that have been fermented without their skins, seeds, and stems; white wine should also be stored in a cool, dark place.
Cauliflower (an excellent source of vitamin C, potassium, vitamin K) is available all year round; cauliflower should be stored in the refrigerator to keep it fresh.
Asparagus (an excellent source of fiber, folate, vitamin C, and vitamin K) can be purchased individually or by the pound; asparagus does not need to be refrigerated until after it is cut.
White Sweet Corn
White Sweet Corn (an excellent source of fiber, vitamins A and C) is available year-round; white sweet corn should be stored in the refrigerator to keep it fresh.
Oats (an excellent source of soluble fiber) can be purchased whole, steel-cut, quick-cooking, rolled, or by the pound; oats do not need to be refrigerated.
Eggs (an excellent source of riboflavin, vitamin B12) should be eaten within one week of purchasing them; eggs can be stored in the refrigerator.
White Mushrooms (an excellent source of iron and potassium) are available year-round; white mushrooms should be stored in a paper bag in the refrigerator to keep them fresh.
Recipes with White Foods List
Many recipes include white foods. Here are a few of our favorites:
- White Sauce Pizza: Combine 1/2 cup of flour, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper in a small saucepan; Gradually stir in 1-1/2 cups of milk until smooth. Cook over medium heat, stirring constantly, until mixture thickens and boils. Reduce heat to low; cook 2 minutes longer. Stir in 1/4 cup of butter until melted. Pour sauce over pizza crust; top with desired toppings.
- White Chocolate Cake: In a large mixing bowl, cream together the butter and sugar until light. Beat in vanilla extract then add eggs one at time beating well after each addition; alternating with sifted flour mixture of baking powder salt (or try alternatives like cocoa powder) followed by sour cream + milk to create this rich chocolate chip macadamia nut cake!
- White Chocolate Raspberry Mousse: Melt white chocolate and butter together in a large bowl set over a pot of simmering water. Let cool for 5 minutes. Combine egg whites, vanilla, sugar syrup, salt, and cream of tartar in the metal bowl of an electric mixer. Place bowl over simmering water; beat egg whites to soft peaks. Pour in melted chocolate; beat until just combined. Fold in raspberries with a rubber spatula. Spoon mousse into six individual serving dishes, and refrigerate for at least 2 hours before serving.
- White Chocolate Cheesecake: Melt white chocolate in top of double boiler over hot (not boiling) water. Cool to lukewarm. Beat cream cheese, sugar, and vanilla in large mixer bowl until smooth. Add melted chocolate; beat well. Add eggs one at a time, mixing on low speed after each addition just until blended. Pour into cooled baked crust (shell).
- White Bread: Mix all ingredients together in a large bowl; mix for 3 minutes, occasionally scraping down sides of bowl. Cover and allow to rest in a warm place for 1 hour. Dough is ready when it has at least doubled in size. Punch dough down; cover and let rest 10 minutes before dividing into 2 equal pieces. Form the pieces into loaves and place in well greased loaf pans (9×5-inch). Cover and let rise until doubled in size, about 1 hour. Bake in a preheated 375 degree F oven for 35 minutes or until golden brown on top.
White foods offer a variety of nutrients that are not always available in other types of produce. Because they’re often overlooked, white mushrooms, asparagus and eggplant can be purchased cheaper than many other vegetables or fruits. If you haven’t tried cooking with them yet, give these recipes a try!