One guy I knew in college had never eaten pizza.

Every day I meet folks unfamiliar with certain vegetables, like kale or arugula. There are so many to choose from!

Variety in fruits and vegetables is important for consuming adequate amounts of micronutrients, fiber and other essential non-nutrient substances.

Studies continue to show that most of us are not getting enough vegetables or fruits in our diets. There is mounting scientific data proving that eating too few vegetables and fruits is a major risk factor for chronic diseases like cancer, heart disease, and diabetes. One of the most common new year’s resolutions is to eat more fruits and vegetables in an effort to improve our health.

Braised greens with black eyed peas (Provided photo — Yvona Fast)

There are always new things coming out. This year, I found mushrooms, like lion’s mane and oysters, that I had never tried. I also found several — new to me — varieties of winter squash; I really liked some of the squash varieties, while others I was not impressed with.

What are some vegetables you have never tried?

Then there is fruit. Beyond bananas, apples and oranges — what are your favorites? Are there fruit you haven’t tried? I must confess: I’ve never had mango or papaya. I’m told they’re really sweet, and I don’t like really sweet things. So I’ve avoided these.

There is a world beyond potatoes, pasta and rice. Have you tried other grains, like buckwheat, quinoa or millet?

What about beans? Many have only tried baked beans from a can. Again, there are many ways to use them, and many varieties. Dry beans are cheaper than canned, and when soaked and cooked, taste totally different. Canned or dried, there are black beans, great northern beans, navy beans, garbanzo beans, as well as other varieties. Which ones have you tried?

You can also find new ways to prepare foods; you may find you like foods you didn’t like before when they’re combined with different ingredients or prepared a different way. Have you had radishes raw in salads? Try them on bread with grilled cheese or cream cheese. Try them stir-fried with chicken; cooking mellows the sharp flavor. Try different types of radishes — they’re not all the same. Black radishes are very spicy. Watermelon radishes are quite mild.

Most have had cranberry sauce at Thanksgiving. But what about cranberry salsa or cranberry relish for a different twist?

I don’t care for plain, wilted cooked greens (like plain cooked spinach) though I love spinach and arugula in salads. I like greens braised with onions, garlic and tomatoes, or with apples. I like greens in quiche, omelets, and sometimes in casseroles. Look for new recipes.

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Basic Braised Greens

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Braised greens are a great side for any meal but are traditional Southern and African-American fare. They are simple to prepare and have lots of variations. They can be a side or a main dish. They can be vegan or cooked with bacon or ham. You can add beans or lentils for added protein and flavor. Add apples or diced tomatoes for a change in flavor and texture. Both greens and garlic have heart-healthy, immune-boosting properties.

Ingredients:

1 to 2 tablespoons extra virgin olive oil (or 2 or 3 strips of bacon)

1 onion

2 pounds fresh greens or about 16 cups. Greens can include collards, kale, turnip greens, beet greens, Swiss chard (you can use chard stems, too), bok choy, radish tops, spinach, caliloo

3 to 4 cloves garlic, minced

1/4 cup golden raisins

1/2 tsp salt

1/2 cup broth or water

2 tablespoons apple cider vinegar or balsamic vinegar

Optional: 1 can (14.5 ounces) diced tomatoes; diced cooked ham, for serving; shredded sharp cheese, for serving.

Directions:

Wash greens and chop coarsely. Set aside in a colander.

If using bacon, place it in a deep, straight-sided skillet or pot with tight-fitting lid. Cook on medium-low to render fat, about 10 minutes. Remove and drain on paper towels.

Add onion to oil or bacon drippings. Cover, sprinkle with salt, and cook on low for 5 to 10 minutes, until soft and golden. Peel and mince the garlic, add, and cook about one more minute.

Add the greens and raisins, sprinkle with salt, and toss until wilted. Add broth, cover and cook for 5 to 15 minutes, until tender (this will depend on the type of greens — chard and spinach cook in less than 5 minutes; kale and collards may take 15 to 20).

Crumble in the reserved bacon, if using. Sprinkle with vinegar. Add the tomatoes and/or ham, if using.

Taste, and adjust seasonings. Serve hot as a side, or over rice or pasta for a main dish.

Dress with apple slices or lemon wedges and additional Parmesan, if desired. Serve with fresh crusty bread, or over cooked pasta, and add a light fruit dessert.

Serves 4.

Options:

Sautee mushrooms, or sweet bell peppers along with the onions.

For a spicier dish, sautee some jalapenos or chili peppers along with the garlic, or sprinkle with chili pepper at the end.

Add cooked or canned beans or black-eyed peas. Or add lentils and extra broth to the pot with the greens if using longer-cooking greens.

Add a can of diced tomatoes. Tomatoes make a nice color complement to the green.

Add apples when cooking the onions and season with a little apple cider vinegar at the end. Use apple cider for the liquid in place of broth.

Add ham, pulled pork or cooked turkey or chicken.

Ideas for leftovers:

Combine with eggs and bake as a quiche or cook as a frittata. Optional: add cheese.

Add some diced cooked ham, turkey or pork; place in casserole; top with shredded cheese. Bake until cheese melts and casserole is heated through. Serve with crusty bread or serve over rice for a light supper meal.

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Grain, Bean and Greens Salad

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Ingredients:

Dressing:

1 tablespoon olive oil

1 tablespoon balsamic vinegar or lemon juice

1 clove garlic, minced

Salt & pepper to taste

Salad:

1/2 cup kasha (roasted buckwheat groats)

1 1/2 cups cooked or canned black beans (1 can, drained and rinsed, or 1/2 cup dry beans, soaked and cooked)

1/2 red bell pepper, chopped fine

1/2 stalk celery, sliced thin

3 or 4 scallions, green and white parts, sliced thin

1/4 cup fresh minced parsley

1 or 2 cups arugula or spinach greens

1/2 cup crumbled feta cheese

Directions:

In a salad bowl, combine dressing ingredients.

Cook kasha according to package directions. Stir drained kasha into the dressing. Add drained and rinsed beans. Chop or slice vegetables, and add. Stir in spinach or arugula and top with crumbled feta cheese.

Serves 3 or 4.

Option: Use quinoa in place of kasha. Use another bean, such as garbanzo or navy, in place of black beans.

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Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite @yvonawrites.