Some foods just radiate star power. Apples and bananas? They have I have their own song. Peanuts, potatoes and pepperjack cheese? They are in your pantry –And Fame’s cooking hall.
But the obvious choices are not the only ones – and they are not even the best. “People tend to fall into certain patterns – we are customary animals,” says registered dietician nutritionist Mindy Haar, assistant – Decane to the School of Health Professions of New York Institute of Technology. “But from a nutritional point of view, by varying your diet, you move forward.” In addition to exposing yourself to nutrients that you may not get from the same old food, switching your standard rate can also be a wonderful surprise for your taste buds.
We asked dietitians to reveal their favorite underrated healthy foods, plus ideas about how they can be included in your diet.
Celery
The simple celery stem-af often only as a hummus-dipping vehicle digestion to be reconsidered. It is full of essential nutrients such as vitamin K, potassium and folic acid, as well as a variety of antioxidants. Plus, it is versatile, says Laura Pensiero, a chef and registered dietician who owns the Gigi Trattoria restaurant in Rhinebeck, NY, while the stems can be minced and used in salads, stir-frying, soups and stews, the leaves, also the potential of the leaves. Pensiero proposes to use them to make a fresh, spicy pesto that is in possession of pasta and grilled vegetables levels or can be smeared on sandwiches. You can also mix celery leaves in your favorite smoothie or juice for an extra kick food.
Clementines
This tasteful fruit-a hybrid between a mandarin and a sweet orange is one of her’s favorite choices for a nutrient-tight snack or even dessert. Because they are small, two clementines are considered a portion; They are about the equivalent of one large orange, calorie-wise. “Clementines are beautiful sources of vitamin C,” she says. “They have some fiber, they are satisfactory if you are thirsty, they are very portable and you can take a walk and you can’t worry about keeping them cool.”
Read more: What is the most refreshing drink that is not water?
Pumpkin seeds
These flat, oval -shaped seeds are “small but powerful when it comes to food,” says Maggie Michalczyk, a registered dietician in Chicago and author of The large cookbook with large pumpkin. “They are full of vegetable proteins, healthy fat and fiber, as well as important micronutrients such as zinc, iron, copper and magnesium.” Only 1 oz. Give you from pumpkin seeds 168 mg MagnesiumThat is 40% of the daily recommendation for adults. Consider sprinkling them on toast, throwing them in your favorite salad, mixing them in guacamole or to subdue them for pine nuts in pesto, Michalczyk suggests.
Pomegranate
Hydration: Great! Hydration with nutritional benefits: even better. Michalczyk likes pomegranate juice, which contains Health reinforcement of polyphenol antioxidants and is also A good source of potassium– An important electrolyte that plays a role in muscle function. “I like his sharp clear taste for cocktails and mocktails with warm weather,” she says. One of Michalczyk’s favorite recipes includes mixing 100% pomegranate juice with sparkling water, adding a dash of lime juice and topping with fresh mint. Or, for a mocktail that is ‘delicious and looks like a sunset’, she proposes to mix pomegranate juice with passion fruit puree and sparkling water, and then garnish it with mint.
Freckeh
This old whole -grain is not as popular in the US as, for example, quinoa. But it is often used in the kitchen of the middle -east, partly because it is one Great source From proteins, fiber, potassium and folic acid. “The seeds are a bit soft and the grains are roasted, so it has a smoky, nutty taste,” tells her. She serves it instead of rice or barley in all kinds of dishes and sometimes mixes it with chopped tomatoes, cucumbers, sunflower seeds and raisins. It has been a hit: “I think that when I entertain and have people, they are enthusiastic to try new things,” she says, and inspired to make the recipes again.
Plum
Maybe you think of plums in collaboration with alleviating constipation – a big one benefit From the fruit, thanks fiber. But there is so much more to the dried plums, says Palinski-Wade, a registered dietician and certified diabetes care and education specialist in New York. Research suggests Eating five or six plums a day can delay bone loss and Avoid the risk of fractures. Moreover, they can Lower risk of heart disease With postmenopausal women.
Read more: Do you have to take a fiber supplement?
Although there is nothing wrong with eating plums directly from the package, you can also experiment with more creative approaches. Consider mixing them in a puree that you can exchange for butter, sugar or eggs in your favorite baked goods, for example. Palinski Wade used Pureed plums in chocolate flakes– Her children love them, she says, and it’s nice to add some health benefits to a tasty treat.
Sardines
It’s time to get over your stuck-fish ick, says Michalczyk: Sardines are a nutrient, protein full of base that belongs in your pantry. One can Contains 351 mg of calcium, 35 mg of magnesium and 364 mg potassium, in addition to other nutrients. That makes Sardines a “secret weapon to the diet of everything you add,” says Michalczyk. Eat them directly from the can, with crackers, in pasta or on avocado -tosing, she suggests.
Hemp Harten
First, to clarify: the gently seeds of the hemp plant do not contain psychoactive or mind -expanding properties. However, they are rich in proteins, omega-3 fatty acids and minerals such as magnesium. “They are a real powerhouse and a handy way to upgrade so many dishes,” says Lora Silver, an oncology dietician at the Smilow Cancer Hospital of Yale New Haven Health. She likes to add them to her fruit and yogurt parfait, swiveles them in French toast fittings and salad dressings and exists about avocado tosing. When she yearns for a ‘creamy porridge’, she combines them with ground linseed, grated coconut and nut butter for a grain -free, highly fibrous, low -carbohydrate warm grain.
Watercress
Kale tends to get more attention than this leafy super green – and Silver believes it is time to change that. In One study Of the American centers for disease control and prevention, watercress was assessed as the best “powerhouse” choice from 41 fruit and vegetables, based on nutritional density and association with a reduced risk of chronic diseases. The obvious way to use it is in a salad, but you can also become more inventive. Silver suggests that the peppery taste of the watercress in a sandwich is charmalized with charming onions, or to combine it with peanut sauce in a grain bowl or wrapping.
#underrated #healthy #food