Embark on a culinary adventure as we explore a diverse range of healthy foods that begin with the letter "N." From fruits and vegetables to snacks and dishes, this article will uncover the nutritional benefits and culinary uses of each item.
Fruits
Nectarines
Often mistaken for peaches, nectarines are sweet and juicy fruits with smooth, thin skin and a single seed in the center. They come in two main varieties: white nectarines, with white flesh and reddish skin, and golden nectarines, with yellowish flesh. Nectarines have been cultivated for approximately 4,000 years.
Nectarines are a good source of essential vitamins and minerals, including vitamin A, vitamin C, copper, and potassium. They are also rich in fiber and low in calories.
Nutrition facts (1 large nectarine):
- Total fat: 0.5 grams
- Carbohydrates: 16 grams (5% of daily value (DV))
- Dietary fiber: 2.7 grams (11% DV)
- Protein: 1.7 grams (3% DV)
- Vitamin C: 8.4 milligrams (mg) (14% DV)
- Vitamin A: 518 IU (10% DV)
- Potassium: 314 mg (9% DV)
- Copper: 0.1 mg (7% DV)
Nectarines can be eaten raw, dried, or cooked in desserts such as pies and jams.
Navel Oranges
Navel oranges are known for their distinct "navel," a small, undeveloped secondary fruit at the blossom end. They have a unique flavor and are a good source of vitamin C.
Read also: Scrumptious and Salubrious Foods
Nashi Pears
Also known as Asian pears or apple pears, nashi pears are crisp, firm, and juicy, making them perfect for eating fresh or cooking. They have a prominent sweet flavor.
Natal Plum
Native to South Africa, the Natal plum is a healthy fruit, but some parts of the plant are toxic, so it must be eaten carefully.
Naartjie
Also called tangerine or mandarin orange, the citrus naartjie originated in Southeast Asia and is now grown commercially in South Africa. Naartjies have a flavor similar to oranges but with a more aromatic and delicate aroma and anti-oxidant profile. The oval fruit is orange-yellow in color and has a thin, edible skin that conceals a tangy, tasty core.
Nagami Kumquats
Pastries, jams, and drink garnishes all benefit from the addition of nagami kumquats.
Nam Dok Mai Mango
The Nam Dok Mai mango is well-liked across Thailand and the rest of Southeast Asia.
Read also: Comprehensive List of "F" Foods
Nance
Nance, a tropical fruit native to Central and South America, is known for its thin, tough skin and sweet, juicy content. Nance fruit has several uses, including in cooking and traditional medicine.
Naranjilla
The Andes in South America are the best places to cultivate the tropical fruit naranjilla. The naranjilla fruit is used in drinks, juices, and desserts due to its pineapple and lime-like flavor.
Nashi Pear
The nashi pear, originally from East Asia, is now cultivated all over the world. The subtle russeting on the skin of the yellow or green flesh indicates its wonderful sweetness.
Natal Plum
The Carissa macrocarpa, or Natal plum, is a shrub native to southern Africa. The shrub is prized for its dense leaves and fragrant, white star-shaped flowers.
Nectaplum
Hybrids between plums and nectarines, often known as nectaplums. The flesh of this fruit is solid and luscious, and its skin is a velvety shade of red or purple.
Read also: A Guide to Q Foods
Nepali Hog Plum
The lapsi, or Nepali hog plum is an acidic and sour fruit native to South Asia. South Asian chutneys, pickles, and sauces, as well as snacks and desserts, often use Nepali hog plum.
Nespera
Nespera fruit, sometimes called loquat, is a delectable, little Chinese fruit grown all over the world.
New Zealand Cranberry
The cranberry native to New Zealand is called a karamu, and it can also be found in some parts of Australia. The tart red fruit is used in condiments such as jams, jellies, and sauces.
Newtown Pippin Apple
The Newtown Pippin apple is an American staple with a long and storied past. The crisp, juicy, somewhat acidic flesh of the apple tastes rich, peppery, or even like wine.
Niitaka Pear
Niitaka pears from Japan are enormous, juicy, and sweet. These pears are used in savory and sweet preparations alike.
Nikita’s Gift Persimmon
Sweet and delicious, persimmons from Nikita’s Gift are a treat. The round, flat, and reddish-orange fruit is of average size. The Japanese and the American persimmon trees were crossed to create this hybrid cultivar.
Nonda Plum
A dark crimson to purple drupe, about the size of a cherry, is produced by the nonda plum tree.
Nonpareil Apple
Nonpareil apples cultivated in the United States are sweet and juicy. Nonpareil apples shine in their natural state or after being prepared into baked goods, sauces, and preserves.
North Star Cherry
The North Star cherry is a kind of tart cherry (Prunus cerasus) that was created in Minnesota. The North Star cherry is less sweet and more tart than other sorts of cherries.
Northern Spy Apple
In the early 1800s, New York was the birthplace of the Northern Spy apple. The flesh of Northern Spy apples is crisp, juicy, acidic, and just somewhat sweet.
Nungu Fruit
The Nungu fruit is a tropical fruit native to South and Southeast Asia. It is also known as the Ice Apple or Taal fruit. Nungu fruit can be round or elongated like a little apple or peach. The clear, white flesh of this fruit is pleasantly sweet and refreshing.
Vegetables
Napa Cabbage
Napa cabbage is commonly used in the cuisine of eastern Asian countries. Napa cabbage has a mild, somewhat sweet, and crisp taste that works well in a variety of cooked and raw preparations. Among scientists, this cabbage variety is known as Brassica rapa var.
Napa cabbage is more tender than regular cabbage and is often used in salads, stir-fries, and kimchi.
Navy Beans
Small, white navy beans are a staple in American cooking. Navy beans are smaller than other white beans and can be used as a replacement in many dishes. They are perfect in ham and beans and Southern baked beans.
Neeps (Turnip)
Neeps is the Scottish word for turnip.
Nettle
You can eat and benefit from these weeds. They taste like spinach and can be used in the same ways.
New Zealand Spinach
A kind of leafy green vegetable native to Australia and New Zealand. It has a similar flavor to spinach but thrives in warmer climates.
New Zealand Yam
New Zealand yam (Oxalis tuberosa) is grown all over the world, despite its South American provenance.
New Potatoes
Early-planted and picked, new potatoes are also known as baby potatoes.
Nigella Seeds
It’s a bitter, nutty spice that goes great with salads, breads, and curries.
Nopales
Prickly pear cactus pads, or nopales, are a staple in traditional Mexican cooking.
Nori Seaweed
Nori, a kind of edible seaweed, is used in traditional Japanese sushi and rolls.
Numex Chile Peppers
Mild Numex chile peppers are commonly used in Tex-Mex and Mexican dishes.
Nagaimo
Chinese yam, or nagaimo, is a staple in Asian cuisine. The flesh of the uncooked veggie is white and crunchy. Soups, stews, and stir fry dishes in traditional Japanese cuisine often call for a starchy paste made from shredded nagaimo. Dioscorea opposita var.
Nanohana
Nanohana is a common side dish in traditional Japanese meals. Nanohana has a bitter, nutty taste and is harvested in the early spring.
Nantes Carrots
Sweet and crisp, Nantes carrots are a culinary staple in many European countries. Daucus carota var.
Napini Kale
The chilly weather months are ideal for growing napini kale. Its dark green leaves are used in a variety of dishes due to its somewhat bitter, peppery flavor. Brassica oleracea var.
Napoli Tomatoes
Tomatoes grown in the Campania region of Italy in the town of San Marzano sul Sarno are known as San Marzano or Napoli tomatoes.
Nasturtium
Nasturtium leaves and blossoms have a spicy and somewhat sweet taste. Edible flowers are not only delicious but also beautiful. Nasturtiums are a little spicy and make a gorgeous addition to any salad.
Dishes
Nachos
In 1943, Piedras Negras, Mexico restaurant chef Ignacio “Nacho” Anaya developed nachos. Nachos are a popular snack worldwide, with several vegetarian and vegan varieties. Layering crispy tortilla chips with salsa, cheese, and jalapenos creates a feast the whole family will remember.
Nargesi
Nargesi is a Persian spinach-egg dish. Nargesi is healthy and tasty.
Nasi Goreng
Indonesian nasi goreng is stir-fried rice with sweet soy sauce, shrimp paste, shallots, garlic, tamarind, and chili peppers. Indonesians and other Southeast Asians love nasi goreng for breakfast or a quick dinner. “Nasi goreng” means “fried rice” in English, and the meal is similar to others throughout Asia. Chinese people aren’t the only ones who make mouthwatering fried rice.
Noodles
Unleavened dough produced from wheat flour, water, and eggs makes noodles. Spaghetti, ramen, udon, and soba are popular noodles. Busy families and individuals like them because they are flexible and easy to make. Noodles are a traditional Asian street food. They’re so versatile that you can use them as a side dish or the main meal by swapping out what you throw in with them.
Nuggets
Nuggets are breaded, fried, or baked meat, fish, or vegetable bites. Nuggets are an easy-to-eat snack or meal.
Noodle Soup Mix
Noodle soup mix is pre-packaged noodles and soup spice for quick soup preparation. The soup is a quick and tasty meal that can be made on the stovetop or in the microwave.
Niçoise Salad
A hearty, satisfying salad with tuna, hard-boiled egg, tomatoes, veggies, and a delectable balsamic red wine dressing.