Some foods simply radiate the power of the stars. Apples and bananas? They have I have their own song. Peanuts, potatoes and pepper cheese? They are in your pantry –And The temple of the kitchen renown.
But obvious choices are not the only ones – and they are not even the best. “People tend to fall into certain patterns – we are usually creatures,” said Mindy Haar, a registered dietary nutritionist, assistant dean at the New York Institute of Technology School of Health Professions. “But from a nutritional point of view, varying your diet, you will go ahead.” In addition to exposing yourself to nutrients, you may not get the same old foods, changing your standard price can also be a delicious surprise for your taste buds.
We asked dietitists to reveal their favorite pre-estimated healthy foods, as well as ideas on how to integrate them into your diet.
Celery
The simple celery rod – often considered a vehicle with houmous soaking – does not allow you to be reconsidered. It is full of essential nutrients such as vitamin K, potassium and folate, as well as a variety of antioxidants. In addition, it is versatile, explains Laura Peniero, chef and registered dietitian who has the Gigi Trattoria restaurant in Rhinebeck, NY, while the stems can be cut and used in salads, sautées, soups and stews, leaves also hold unexploited potential. Pensiero suggests to use them to make a fresh and herbaceous pesto that rises pasta and grilled vegetables or can be coated with sandwiches. You can also mix celery leaves in your favorite smoothie or juice for an additional nutrition kick.
Clementines
This tasty fruit – a hybrid between a mandarin and a sweet orange – is one of Haar’s favorite choices for a snack rich in nutrients or even a dessert. Because they are small, two clementines are considered a portion; They are roughly the equivalent of a large orange and in calories. “Clementines are wonderful sources of vitamin C,” she says. “They have fibers, they are satisfactory if you are thirsty, they are very portable and you can hike and not worry to keep them refrigerated.”
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Pumpkin seeds
These oval -shaped flat seeds are “small but powerful in nutrition”, explains Maggie Michalczyk, recorded dietitian based in Chicago and author of The big pumpkin cooking book. “They are filled with proteins based on plants, healthy fats and fibers, as well as important micronutrients such as zinc, iron, copper and magnesium.” Only 1 oz. Pumpkin seeds will give you 168 mg of magnesiumwhich represents 40% of the daily recommendation for adults. Remember to sprinkle them on toast, throw them into your favorite salad, mix them in guacamole or fill them for pine nuts in the pesto, suggest Michalczyk.
Pomegranate
Hydration: great! Hydration with nutritional advantages: even better. Michalczyk loves pomegranate juice, which contains Polyphenol antioxidants stimulating health and is also A good source of potassium– an important electrolyte which plays a role in muscle function. “I love her tangy flavor for cocktails in hot weather and Alcoas cocktails,” she said. One of Michalczyk’s favorite recipes is to mix the pomegranate juice 100% with sparkling water, the addition of a pinch of lime juice and garnish with fresh mint. Or, for an Alcoard cocktail which is “delicious and which looks like a sunset”, she suggests mixing the pomegranate juice with passion fruit puree and sparkling water, then garnish with mint.
Freekeh
This ancient whole grain is not as popular in the United States as, let’s say, in Quinoa. But it is commonly used in the kitchen of the Middle East, in part because it is a great source protein, fiber, potassium and folate. “The seeds are a little tender and the grains are roasted, so it has a smoked and hazelnut flavor,” explains Haar. It serves it in place of rice or barley in all kinds of dishes, sometimes mixing it with chopped tomatoes, cucumbers, sunflower seeds and raisins. It was a success: “I find that when I entertain myself and I do people, they are delighted to try new things,” she said, and go home inspired to recreate the recipes themselves.
Prunes
Perhaps you think of prunes in combination with the relief of constipation-a great advantage fruit, thanks to its fiber. But there is so much more in dried plums, explains Erin Palinski-Wade, specialist in the dietitian and certified in diabetes and education in New York. The research suggests Eating five or six prunes a day can slow the loss of bone and Prevent the risk of fractures. In addition, they can Lower heart disease risk in menopausal women.
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Although there is nothing wrong with eating prunes directly from the package, you can also experiment with more creative approaches. Remember to mix them in a puree that you can exchange for butter, sugar or eggs in your favorite pastries, for example. Palinski-wade uses Purel plum in chocolate chip cookies– Her children love them, she said, and it’s nice to add health benefits to a tasty treat.
Sardines
It’s time to overcome your Hative Fish IckMichalczyk says: Sardines are a basic food rich in nutrients and protein rich in your pantry. We can Contains 351 mg of calcium, 35 mg of magnesium and 364 mg of potassium, among other nutrients. This makes sardines a “secret weapon to increase nutrition of everything to what you add them,” said Michalczyk. Eat them directly out of the box, with crackers, in pasta or on avocado toast, she suggests.
Hemp hearts
First of all, to clarify: the soft shell seeds of the hemp plant do not contain psychoactive properties or altering the mind. However, they are rich in protein, omega-3 and mineral fatty acids such as magnesium. “They are a real power and a practical way to upgrade so many dishes,” explains Lora Silver, dietitian in oncology at the Smilow Cancer Hospital in Yale New Haven Health. She likes to add them to her fruits and her yogurt scent, swirling them in grilled bread hairstyles and dressing and dusting them on avocado toast. When she wants a “creamy porridge”, she mixes them with ground linen seeds, grated coconut and nut butter for a hot grain, low carbohydrate and low carbohydrate.
Cress
Cabinet tends to draw more attention than this Le Feuillu supergreen – and Silver thinks it’s time to change this. In a study American disease control and prevention centers, watercress was considered to be the highest choice of “power” on 41 fruits and vegetables, depending on its nutritive density and association with a risk of reduced chronic disease. The obvious way of using it is in a salad, but you can also become more inventive. The money suggests balancing the peppery flavor of the watercress with the carmented onions in a sandwich, or to combine it with peanut sauce in a bowl or envelope.