White foods get a bad rap these days - things like potatoes, pasta, flour and sugar - for their high carbohydrate content and the contribution they make to our expanding waistlines. But there are white foods that we can eat a lot more of for their nutritional virtue and great taste.

CONSIDER CAULIFLOWER

[cauliflower] It’s very versatile and a trusty stand-in for potatoes . . . It packs a wallop of vitamin C - famous for manufacturing collagen , enhancing immune function and handling stress. And although eggs and organ meats get a lot of credit for choline, cauliflower is a great vegetable source of this neurotransmitter-building nutrient that supports your brain and memory. Eat cauliflower steamed, sautéed, mashed, roasted, “riced” (as shown) or raw.

GIMME SOME GARLIC...

every day to keep colds away: truly one of nature’s superheroes defending your health! Its pungency wards off bacteria, lowers blood pressure and inhibits tumor growth. Add crushed cloves to salad dressing, soups and sautéed vegetables or roast a whole bulb to bring out its nutty and buttery side. Peel away the loose outer paper from a large compact head of garlic and slice off the top 1/2 inch of the bulb horizontally. Set in a baking dish and pour 1 tbsp olive oil over the top. Add a splash of water to the pan. Bake in a 400 degree oven for 30 minutes. Let cool slightly before squeezing the buttery garlic spread from each clove. Purée the garlic and season with salt to taste.

DON’T FORGET FENNEL

This under-appreciated bulb is one of the most fragrant and delicious vegetables found year round in supermarkets. It’s high in vitamin C, many minerals and folic acid (forget that orange juice myth). Also named anise, it is crunchy like celery with overtones of licorice. Eat it raw or roast it with other root vegetables for a sweeter, less aromatic flavor.

Other Pale Pals: LEEKS, PEARS, HORSERADISH, CELERY ROOT AND COCONUT - ALL GOOD FOR YOU!