Buckwheat is a grain that is nutty, earthy, and a little bitter. Cook 15-minutes(ish) in water until soft for a porridge-like breakfast. Roast the seeds or grind them in to a flour.

Tomatoes are a superfood because of the wide variety of health benefits they offer our body. Get to know the taste and textures of the many varieties offered at farm markets, grocery stores, and farmer stands.

The bean for chocolate! This complex, bitter flavor is similar to unsweetened chocolate. A garnish that may be toasted (reduces the bitterness) first or simply sprinkled raw over any dish to pack a crunch and gain antioxidants to aid in reducing inflammation. These seeds from the fruit of a tree are found packaged in the baking aisle at the grocer, either in whole bean or as nibs.

Cheese please! Important: go for aged cheese - a minimum of 6-months. Any cheese wrapped in wax or those that have a rind is an indicator it’s aged. Research points to aged cheese health benefits. And there are a variety of flavors out there to sass up your meals! Experiment with this one.

This herb has a mild oniony-garlicy flavor and is often found packaged in a small, hanging plastic container in the refrigerated section of the produce department. Dice, of roughly chop…or leave whole!

There are certain types of squash in which the skin may be eaten. Delicata is one! Cut in half to scoop out the seeds then wrap in foil to bake. Alternatively, after removing the seeds cut in slices and roast! This fall-winter vegetable is has a brown-sugar flavor profile that is addicting.

If you dig the flavor of anise (black licorice) fennel is your vegetable. Garnish dishes with the sprigs or roast, sauté…even chop the bulb raw. Add this beauty to your garden. It’s easy to grow!

Flax is packaged ground or whole seed. Sprinkle this slightly mild nutty-flavored lignin on any dish to add fiber to a meal. So easy!

Find this in the spice section and use it to warm up any baked dish or to garnish. Garam masala is a medley of spices that may be adjusted in quantity by region. The blend includes sweet cinnamon, spicy heat of peppercorns, the tangy coriander notes, plus earthy cumin, and fragrant cardamom. Mix in a homemade batch of granola or sprinkle over squash. Only two ideas of so many!

A sib from the garlic family with a mild taste. These beauties offer a crunch that may be minimized by cooking.

Kefir milk is a fermented food that is packed with probiotics - a useful aid for digestive health. It’s naturally sweet and tangy flavor starts with kefir grains made of beneficial yeast and bacteria. A milk alternative that’s best suited raw (not for cooking or baking).

A sibling from the onion family that, when cut lengthwise may be served like a french fry. Eat the white part; use the green part for vegetable stock.

Find these hanging in a small package near the herbs and vegetarian section in the grocery store. Or harvest them! Microgreens come in several different varieties and flavor-profiles. These colorful and simple garnish herbs are packed with nutrients and antioxidants. Plus add a sass of flavor to any dish.

Fermented soybeans increase estrogen-release and are a food-based probiotic. They are slimy, sticky, and stringy with a nutty flavor. This Japanese delicacy is often topped on yogurt.

This antioxidant-rich fruit offers seeds with a crunch as satisfying as an apple. Each seed bursts with juiciness and may be a garnish to any dish that would benefit from its flavor profile, texture, and color.

Raw organic green ramps are from the onion family. They are a cross between garlic and onion. Prepare just like an onion: saute, grill, dice up raw to garnish or add in any dish.

Be a cautious tuna consumer. Not all tuna is the same. Manufacturing practices may leave unwanted bits of the fish then disguise it within the packaging. This high-omega 3 fatty acid option is superb for heart health. Opt for tuna packed in olive oil then use the whole goodness from the jar/tin. Top on salads, sandwiches, or mix-it-up with diced veggies to create a tuna-salad.

Radishes may be found in an assortment of colors and flavors. This mild flavor, slightly sweet with peppery notes radish is an eye-pleaser. Puree with herbs and spices for a delicious dip.

This spice has a kick of “heat” that’s unique, yet not like peppers. Its what gives chai that spicy flavor. Both traditional Chinese medicine and Ayurveda use to reduce nausea and ease digestion. As a supplement it may boost testosterone. Shred, finely dice, or steep on hot water.

These are micro greens pea, although there are also sunflower, radish, broccoli, and crest. Some might be bundled then call “spicy microgreens”. All have an aromatic flavor. Benefits are minerals, vitamins, and antioxidants.

A superb way to diversify a meal, add flavor to a dish or sauce, or change the status quo tomato type. Slice in half then place meat side up. Drizzle with EVOO and salt then keep in the oven for 3 to 5 hours until “pickled”. Store in an airtight container for a few weeks.

These aren’t your usual mushrooms from the grocery. These beautiful and nutrient dense types are becoming more widely known and used. Each has a unique profile - lions mane, trumpet, oyster, etc. Worthy of exploring! Do your research. Purchase at the farmers market, the butcher (we get ours from our local butcher, Louise Earl Butcher), or at few grocery stores that stock specialty foods.

One fabulous way to add a bit of acid to any dish (in the pic garnishing soup). Balsamic is found with dramatic price variations. Similar to wine, aged balsamic - plus the aging process - will tip prices. It’s worthwhile to have one ‘traditional’ balsamic on hand. A little builds flavor profiles a long way on a salad or as a garnish.