LJ rounded the corner of Songbird Lane, sweat glistening on his forehead as he cranked his jogging pace into overdrive. He was determined to finish his morning run with a bang. The weather was on his side, with a light breeze and a hint of chill in the air, courtesy of last night’s rain. It was the perfect recipe for an invigorating run.

As he reached the front door of his home, the triumphant notes of “Gonna Fly Now” blared in his headphones. LJ paused, unable to resist the temptation of a victory dance. He channeled his inner Rocky Balboa, throwing punches and shuffling his feet in sync with the music.

Annie opened the door; her eyebrow arched in amusement. “Listening to one of your favs again?”


LJ grinned. “Hey, when the Rocky song plays, it’s like an instant adrenaline shot, making me feel like I can conquer anything – including running like a man half my age.”


Annie smiled, stepping aside to let him enter. “Well, you’re still the greatest in my book. Come inside before your victory dance becomes a full-on performance for the neighbors.”


LJ followed her down the hallway to the kitchen, wrapping his arm around her waist and twirling her around as they entered the room. “I feel like dancing.”


Annie laughed and twirled into his arms. “Speaking of dances, have you noticed the dance we perform daily with food to keep meals interesting, nutritious, and delicious without breaking the bank?’


“You mean like today’s tasty breakfast, a garlic and spinach omelet with tomatoes and avocado on the side? You always find a way to include veggies in our meals. That is what I call a beautiful dance between delicious and nutritious.”

“Thanks for noticing, sweetheart. Veggies are like the unsung heroes of the food world. Did you know that while they are not typically used as grains, some veggies can shapeshift?”

Now you have my attention. Shapeshift to what, how, why?”

Packed with nutrients, vegetables work their magic once they transform into grains, becoming superheroes for gut health. Their fiber-packed goodness adds volume to your stool, keeping things moving smoothly and ensuring regularity. These veggie-derived grains become a feast for the friendly bacteria in your gut, nourishing them like Michelin-starred meals.

Soluble fiber, found abundantly in these grainy heroes, also steps up to the plate by regulating blood sugar levels, preventing any sugar spikes from taking you on a rollercoaster ride. And that’s not all – some types of fiber have the superpower of lowering cholesterol levels and keeping your heart happy.

And if that wasn’t impressive enough, these high-fiber foods have another trick up their sleeve. They fill you up like a satisfying meal, fending off any sneaky snacking urges and ensuring you don’t fall into the trap of overindulgence. Talk about a fiber-fueled feast that’s both delicious and nutritious!


“Corn holds its own as a shapeshifting grain. Fresh on the cob offers some fiber, but ground corn packs a fiber punch. Ground corn is more easily digested, making nutrients more accessible. It also boasts higher nutrient density and retains antioxidants and phytochemicals. Though fresh corn provides a different sensory experience, ground corn offers versatile culinary possibilities. So, whether on the cob or ground, corn provides a well-rounded nutritional experience.”

“Wait, so corn is basically the James Bond of the produce aisle? I like it,” quipped LJ. “What about Cauliflower?”

“Cauliflower is the chameleon of the veggie world. It’s like the undercover agent of the produce aisle, donning different disguises to infiltrate our meals, a versatile nutritional powerhouse, playing the hero as a vegetable and a grain. As a veggie, it offers a high vitamin and mineral content, supporting bone health, heart health, and immune function. Its antioxidants may even have cancer-fighting properties. Ground cauliflower retains its fiber content, promoting digestive health and reducing the risk of chronic diseases. It also provides antioxidants and a compound called sulforaphane, known for its health benefits. Plus, its high fiber content aids weight management, so whether veggie or grain, including cauliflower in your diet, is a smart move for overall well-being.”

“I’m curious about the delightful world of sweet potatoes—those versatile, tuberous veggie wonders defy culinary norms.”

“That’s a great way to describe sweet potatoes, LJ. They do defy culinary norms because of their many nutritional advantages. Whole sweet potatoes are rich in beta carotene, vitamin C, potassium, and fiber, supporting eye health. Ground sweet potatoes in flour form retain their fiber content, aiding gut health and regulating blood sugar. Including whole and grain forms ensures diverse nutrients and enjoyable dining experiences.”

“What do you know about the enigmatic jicama—a veggie that can moonlight as a grain. It’s like the undercover agent of veggies, slyly infiltrating our taste buds.”

“An undercover agent? I have to think about that,” said Annie, giving LJ the side eye.

“Jicama, in its whole and grain forms, holds significant nutritional value. Whole jicama boasts filling fiber with 6 grams per cup, promoting regularity and aiding weight loss. It is rich in inulin, a prebiotic fiber that supports a healthy gut microbiome, and provides antioxidants like vitamin C to fight free radicals. Ground jicama in flour retains its fiber content, supports gut health, and offers resistant starch to nourish beneficial gut bacteria. High fiber content promotes fullness, aiding weight management. While whole jicama provides a balanced mix of nutrients, grain form concentrates certain components and offers culinary versatility while lacking some water content and antioxidants. Embracing both preparations ensures a diverse nutrient intake for optimal health.”

“What about Captain Crunch-a-lot, aka the humble carrot—a veggie with more disguises than a secret agent at a masquerade ball?”

“I think you’re seriously hungry because you are now shifting into hyperbole mode.”

Carrots, whether consumed whole or in grain form, offer valuable nutrition,” said Annie as she handed him an omelet on a plate. “Whole carrots contain vitamins A and C, potassium, fiber, and antioxidants that support eye health, boost immunity, and protect cells from damage. Their fiber content promotes weight loss and cholesterol reduction. In grain form, such as carrot flour, carrots retain their fiber and antioxidants like vitamin C and offer resistant starch that feeds beneficial gut bacteria. High fiber content promotes fullness, aiding weight management. Whole carrots are excellent for snacking, salads, and side dishes, while carrot grain concentrates flavors, adds creaminess, and pairs well with meats or meatless options. Embracing both preparations ensures a diverse nutrient intake for a satisfying and nutritious diet.”

“Thanks, babes.” LJ chewed a forkful of egg and spinach. “You know, I’ve always said spuds are not duds. What do you know about the lowly potato?”

“Potatoes have been the staple in many cultures worldwide for hundreds of years. Whether consumed whole or in grain form, potatoes offer valuable nutrition. Whole potatoes contain vitamins, minerals, antioxidants, and resistant starch that support overall health and gut function. As potato flour, ground potatoes retain their fiber content and antioxidants, especially vitamin C. Potato flour is versatile and can be used in baking and sauce thickening and as a gluten-free alternative. Both whole potatoes and potato flour offer unique benefits, ensuring a diverse nutrient intake when included in various culinary uses.”

“Annie, you’ve really stepped up our kitchen game. It’s like we have a dream team of flavors in here. Ready to take on the world of blandness. I always viewed veggies as a side dish or a source of minerals and vitamins. Turns out they’ve got magic abilities that give them creative and tasty superpowers.”


Annie and LJ are a fictional couple. Their storyline promotes healthy eating and earth-friendly practices.

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