Meet Muesli, Oatmeal’s Cool Cousin

What the heck is muesli? The term “muesli” (pronounced “MEWS-lee,” as in rhymes with “loosely”) is derived from the Swiss-German word “mus” — meaning, appropriately enough, “mixture.” The mixture consists of rolled oats, nuts, seeds, fresh or dried fruit and other whole grains, like rye or barley. Admittedly, this makes muesli sound an awful lot like granola. Although both foods can be good sources of whole grains, fiber, fatty acids and protein, granola is often toasted in oil and sweetened with honey or a syrup, making it much higher in fat and sugar.

Muesli, alternatively, consists of raw ingredients either eaten like cereal, with milk, yogurt or even fruit juice added right before serving, or it can be soaked ahead of time. Soaking muesli creates a texture similar to chilled oatmeal, making it an attractive breakfast option during the dog days of summer. Of course, muesli also can be heated, if desired. Muesli Fusion, a cereal manufacturer, suggests cooking a half cup of muesli with a half cup of water or milk over medium heat until boiling, stirring frequently. Alternatively, microwave equal parts muesli and water or milk on high for two minutes, stopping every 30 seconds to stir. Cold, hot, raw, soaked — muesli is a choose-your-own-adventure type of cereal.

According to The Kitchn, soaking muesli also might provide greater nutritional benefits because a substance called phytic acid in unsoaked grains’ outer layer joins forces with such nutrients as calcium in your body to hinder absorption. You wouldn’t want all your healthy-eating hard work to go down the drain, would you? Personally, as muesli lacks the enjoyable crunch of traditional granola, I prefer the texture of soaked muesli — even adding the milk half an hour before breakfast makes the cereal much more palatable. The oats and grains drink up the milk, becoming tender and soft, while the dried fruit rehydrates and plumps up. Yum!

The invention of this nutritious breakfast is credited to the Swiss physician Maximilian Bircher-Benner in the early 20th century, developed as a means to help alleviate and prevent disease in his patients. The original recipe allegedly consisted of oats, raw apples, condensed milk and lemon juice. Eventually muesli was mass-produced, which led to the addition of dried fruits, a very concentrated source of sugar. Some packaged varieties of muesli boast of their 50% fruit content, luring unsuspecting dieters into consuming more sugar over breakfast than they would in a chocolate bar.

Alternatively, making your own muesli and adding fresh berries or fruit is a good way to get plenty of dietary fiber without the sugar high. One cup, or 85 g, of muesli provides 6.2 g of dietary fiber, according to the USDA Nutrient Database. The Academy of Nutrition and Dietetics recommends adults consume 25 g to 38 g of fiber each day. Although muesli is not a low-calorie food — a half-cup contains anywhere from 144 to 250 calories, depending on the brand and ingredients, and that does include the added calories from milk, yogurt or juice — the fiber and protein content of muesli creates a feeling of fullness to keep you going until lunchtime. The USDA reports that a half-cup of muesli contains 4 g of protein, providing 9% of women’s and 7% of men’s recommended dietary allowance. According to the Harvard School of Public Health, high-protein foods move more slowly from the stomach to the intestine, and the body uses more calories to digest protein than it does to digest fats or carbs. So, while muesli is not a light breakfast, per say, it can help end your mid-morning snack habit.

My favorite store-bought muesli is the German-made, all-natural Seitenbacher Muesli #2 (Berries Temptation), which contains no trans-fat, cholesterol, sugar or artificial colors and preservatives. Although fairly calorie-conscious, with 160 calories in a 2/3-cup serving, the inclusion of dried apples, dried raspberries and raisins does boost the sugar content to 11 g per serving — and I like to add fresh peach or banana slices to bulk it up a bit, meaning, well, more sugar. Those wanting to tame their sweet tooth and make their own nutrient-dense muesli in bulk can check out this gluten-free and vegan recipe from the food and nutrition blog Nutrition Stripped. This muesli version includes lots of good-tasting, good-for-you ingredients, like quinoa flakes, pumpkin seeds, unsweetened coconut flakes, goji berries and ground cinnamon.

Making muesli is pretty fool-proof, as you can throw in your favorite nuts and fruits into the mix and almost certainly create a tasting, satisfying breakfast. You’ll never go back to boring old oatmeal again.

[via HellaWella]

Wheat Free Alternative Grains and Other Plant Sources

Whole grains are a big part of a healthy diet. They make up a large part of the bottom of the food pyramid. But it’s not just whole wheat and brown rice. As you take on the wheat-free lifestyle, you soon discover the wide variety of grains to choose from.

In recent years there has been a frenzy of interest around quinoa. It’s just one of the grain alternatives you can choose from. All of these are healthy swaps in your favorite breads, pastas and side dishes.
Quinoa an alternative to wheat flour.

Quinoa (pronounced KEEN-wah)

This is a nutritious super-food that’s actually a nut from Peru. Quinoa has a slightly nutty flavor. It cooks faster than rice, in about 15 minutes. It’s a versatile ingredient that’s good as a hot cereal or ground into flour. It adds moisture to baked goods. Try it in a dish like Autumn Root Vegetables with Quinoa.

Flaxseed

This seed has a nutty flavor. They need to be ground to get the most nutritional fiber value, although they can be toasted whole first than Flax seed an alternative to wheat flourground for later use. Add them ground to add to salads, cereal and bread dough.

Liquid flaxseed oil is also available. Try this recipe Buttermilk Marinated Chicken Breast with Flax and Wheat Germ Breading.

Buckwheat

This alternative to wheat is not a member of the wheat family and it isn’t technically a grain, but it’s often used in place of grains. It’s a good alternative for those with wheat allergies. Diets rich in buckwheat seem to promote lower cholesterol and lower blood pressure. Buckwheat is sold both roasted and raw and used whole, cracked or ground into flour. Use as a flour in pancakes with this recipe Gluten Free Buckwheat Pancakes.

Amaranth

The amaranth is a broad-leafed, bushy plant that grows about six feet tall. It has brightly colored flowers that can contain up to 60,000 seeds. The seeds are nutritious and are ground into flour. Not a true grain, amaranth is often called a pseudo-cereal. Amaranth belongs to the plant family that includes beets, chard, spinach, and some weeds. Try these recipes made with Amaranth flour, like Amaranth Pasta , Amaranth Pancakes, or Traditional Amaranth Atole Recipe.

Rice flour

Rice flour is used to enhance other grains. Available in both white and whole grain brown, rice flour is finer than wheat.

Millet

Millet is a drought-tolerant grass. The seeds can be used as a sorghum substitute. It can be used like rice, served creamy or fluffy.

Oat Flour

Oat flour is another great alternative to wheat. When using oats you should select gluten-free oats. These are specially-selected varieties that have eliminated the cross-contamination with wheat, barley and rye.

There is also Almond flour and Coconut flour that are becoming the top of the list alternatives to using wheat.

These are the most popular whole grains or other plant sources you can find to substitute for wheat. Each has its own unique flavor and can be used in many different ways to add variety to your cooking and baking.

[via Recipes For a Healthy You]

5 Soy-Free Vegan Meat Alternatives

Replacing meat in your diet can be a matter of several factors–be it for health, ethical or simply taste reasons.  Whatever the reason, there are many vegan options to choose from–now more than ever– and each one is versatile enough to keep your meat cravings at bay and creativity high in the kitchen. And if you’re also avoidng soy (whether you’re allergic, concerned about GMOs or have other reasons to replace it), there are also plenty of options. Here are five soy-free ways to fill in the meat gap and be able to enjoy a long, thriving life without animal flesh.

1. Avocado

It’s hard not to appreciate the value of avocado in a plant-based diet. It’s the perfect accompaniment to a salad, makes for a filling snack, and nurtures the transition from heavier, drier foods to lighter, water-based ones. The best way to enjoy avocados is in a mixed salad, as a topping for a veggie burger, as the main ingredient in a guacamole dip, or as simply as possible, with a bit of sea salt and a spoon for scooping as a snack.

Avocados are also a powerhouse of nutrition. Their mono-saturated fats are healthy and will not clog your arteries. They are a great source of fiber, potassium, vitamin C,K, folate and B6. They contain oleic acid, which has been shown to inhibit the growth of breast cancer, lower cholesterol levels, as well as activate the part of your brain that makes your feel full. Avocados also contribute to eye health, lower the incidence of heart disease, protect against strokes, help the body to better absorb nutrients from other foods, and slows aging. 

2. Legumes

Legumes include beans, peas and lentils. If you resort to meat for its protein and can’t imagine where in the plant food world you can get a viable source, look no further than legumes. On average, they offer between 4 and 9 grams per half-cup servng. They provide a good amount of folate, iron, magnesium, and potassium to top it off.

3. Grains

A serving of grains as either a side dish, mixed into a salad, or used more creatively in a veggie burger provides not only a delightful texture but also a great source of B-vitamins, proteins, and carbohydrates. Reach for whole, unrefined grains for a higher protein to carbohydrate ratio as well as a richer quality of fiber. Wheat germ, oat bran, quinoa, amaranth, and kamut are the crème de la crème of whole grains and will provide you with the most bang for you buck.

4. Eggplant

For casserole dishes or those involving some sort of ground beef, I often resort to eggplant. The vegetable is packed with fiber, antioxidants, B-vitamins, and potassium. Eggplants also have a meaty texture when cooked and readily absorb any flavor you add to them, which means they take on a meaty profile quite easily. Use eggplants for meatless lasagnas and pastas as well as a healthier alternative to chicken parmesan.

5. Portobello Mushrooms

If you love a meaty texture and smoky taste turn to portobello mushroom “steaks”. Portobellos are thick and juicy and have a texture that holds together firm and tender. All it takes is some seasoning and a grill, and you’ll be just as satisfied with a mushroom as with an actual steak. The advantage with portobello mushrooms is that they are low in calories, cholesterol and fat — something that can’t be said for steak.

[via Organic Authority]

Top 10 Inflammatory Foods to Avoid

Stay clear of these inflammation-causing foods to instantly upgrade your health.

According to statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body, or tipping the scale to one end.

To shift the balance to your favor, other than incorporating more natural anti-inflammatory foods in your diet, it is also equally important to avoid or cut down on foods which are known to promote inflammation. Here, we look at the top ten foods which set the stage for inflammatory diseases:

1. Sugars

Pro-inflammatory Agent: Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it has also finally been proven that sugar, as well as dairy, are the causes of acne.
Find them in: Sugar-sweetened beverages like soft drinks, fruit drinks and punches are some of the major sources of dietary sugars that many have overlooked. Do you know that drinking a can of Coke is as good as sucking ten sugar cubes? Other obvious sugar-loaded foods to avoid or at least limit include pastries, desserts, candies and snacks. And when you are looking out for sugar in the ingredients list, note that sugar has many names: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are some of the creative names used.
Inflammation-dousing Substitute: Got a sweet tooth? Opt for natural sweeteners like stevia, honey, or blackstrap molasses to flavor beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices. Not only do they give you the sweetness you crave, fruits also supply you with vitamins, antioxidants and fibers that you won’t find in sugary foods and drinks. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some of the natural healthy snacks you can sink your teeth into.

2. Common Cooking Oils

Pro-inflammatory Agent: Common vegetable cooking oils used in many homes and restaurants have very high omega-6 fatty acids and dismally low omega-3 fats. A diet consisting of a highly imbalanced omega-6 to omega-3 ratiop romotes inflammation and breeds inflammatory diseases like heart disease and cancer.
Find them in: Polyunsaturated vegetable oils such as grape seed, cottonseed, safflower, corn and sunflower oils. These industrial vegetable oils are also commonly used to prepare most processed foods and takeaways.
Inflammation-dousing Substitute: Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or other edible oils with a more balanced omega-6 to omega-3 fatty acids ratio. Macadamia oil, for instance, has an almost one-to-one ratio of omega-6:3 fats, and it is also rich in oleic acid, a heart-healthy, monounsaturated fatty acid.

3. Trans Fats

Pro-inflammatory Agent: Trans fatty acids are notorious for their double whammy effect: they increase the levels of ‘bad’ cholesterol, while lowering levels of the ‘good’ cholesterol. But that is not all they can do. They have also been found to promote inflammation, obesity and resistance to insulin, laying the ground for degenerative illnesses to take place.
Find them in: Deep fried foods, fast foods, commercially baked goods and those prepared with partially hydrogenated oil, margarine and/or vegetable shortening. Note that items that list 0g trans fats on the label may still contain some amount of these toxic fats. This is because in the US, the government allows items containing less than 0.5g of trans fats to be declared as trans-fat free. Commercially prepared peanut butter is one good example. Your best bet is to read the ingredients list and make sure partially hydrogenated oil or vegetable shortening is not used.
Inflammation-dousing Substitute: Look for alternative products that contain no trans fats, and that do not have partially hydrogenated oil or vegetable shortening in the ingredients list. When in doubt, assume that all commercially prepared foods contain trans fats unless stated otherwise.

4. Dairy Products

Pro-inflammatory Agent: As much as 60% of the world’s population cannot digest milk. In fact, researchers think that being able to digest milk beyond infancy is abnormal, rather than the other way round. Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.
Find them in: Milk and dairy products are as pervasive as foods containing partially hydrogenated oil or omega-3-deficient vegetable oil. Apart from obvious milk products like butter and cheese, foods with hidden dairy content include breads, cookies, crackers, cakes, cream sauces and boxed cereals. Scanning the ingredients list is still the safest way to suss out milk.
Inflammation-dousing Substitute: Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.

5. Feedlot-Raised Meat

Pro-inflammatory Agent: Commercially produced meats are feed with grains like soy beans and corn, a diet that is high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats. Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. Worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. The result is one piece of meat which you and I shouldn’t be eating.
Find them in: Unless otherwise stated, most, if not all, beef, pork and poultry you can find in the supermarkets and restaurants come from feedlot farms.
Inflammation-dousing Substitute: Organic, free-range animals that are fed a natural diet such as grasses instead of grains and hormones contain more omega-3 fats. Having more room to roam freely, they are also leaner and contain less saturated fats.

6. Red Meat & Processed Meat

Pro-inflammatory Agent: Researchers at the University of California San Diego School of Medicine found that red meat contains a molecule that humans don’t naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies – an immune response that may trigger chronic inflammatory response. Low-grade, simmering inflammation that won’t go away has been linked to cancer and heart disease. The link between processed meat consumption and cancer is even stronger. In the 2007 report by the World Cancer Research Fund and the American Institute for Cancer Research, processed meat has been stated as a convincing cause of cancers of the colon and rectum, and possibly of the esophagus and lungs too. Processed meat includes animal products that have been smoked, cured, salted or chemically preserved.
Find them in: Common red meats are beef, lamb and pork, while processed meats include ham, sausage and salami.
Inflammation-dousing Substitute: You don’t need to avoid red meat totally, though the same thing cannot be said for processed meat. No amount of processed meat is safe. Replace the bulk of your red meat with organic vegetables, poultry and fish, and relegate red meat to a weekly treat. When you do eat red meat, remember to choose lean cuts and preferably, that of grass-fed animals. To reduce the formation of heat-generated food contaminants, it is also advisable not to overcook your meat and use moist heat cooking like stewing and boiling more often than high-temperature dry heat methods such as grilling and frying.

7. Alcohol

Pro-inflammatory Agent: Regular high consumption of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.
Find them in: Beers, ciders, liquors, liqueurs, and wines.
Inflammation-dousing Substitute: A refreshing and thirst-quenching glass of pure, filtered water, anyone? :) How about a cup of anti-aging and anti-inflammatory jasmine green tea? If you find the idea of swapping ethanol for water or tea implausible, at least limit your consumption to no more than one drink a day.

8. Refined Grains

Pro-inflammatory Agent: A lot of the grains we eat nowadays are refined. They are devoid of fiber and vitamin B compared to unpolished and unrefined grains that still have the bran, germ and the aleurone layer intact. This makes refined grains as good as refined sugars, which are practically empty calories. And like refined sugars, refined grains have a higher glycemic index than unprocessed grains and when they are consistently consumed, can hasten the onset of degenerative diseases like cancer, coronary disease and diabetes.
Find them in: Products made from refined grains are almost everywhere. The common ones are: white rice, white flour, white bread, noodles, pasta, biscuits and pastries. To make things worse, many products with refined grains undergo further processing to enhance their taste and look, and are often loaded with excess sugar, salt, artificial flavors and/or partially hydrogenated oil in the process. A prime example is boxed cereals which contain substantial amounts of added sugar and flavorings.
Inflammation-dousing Substitute: Go for minimally processed grains if you are not gluten intolerant or allergic to grains. If you are an avid bread or pastry maker, invest in a grain mill to produce your own flour. It will be much fresher than the stale grain found in stores. When buying cereals or other products made from grains, don’t take the words on the packaging for granted. Just because the box says whole grains, it does not mean the grains inside are 100% intact. The problem is due to a lack of an internationally accepted definition for the word ‘whole grain’. When in doubt, if it does not look close to its natural state, don’t buy it.

9. Artificial Food Additives

Pro-inflammatory Agent: Some artificial food additives like aspartame and monosodium glutamate (MSG) reportedly trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.
Find them in: Only packaged foods contain artificial food additives. If you need to buy them, read the labels carefully and weigh your risks. If you order Chinese takeaways, make sure you have the option to ask for no MSG. Otherwise, look elsewhere.
Inflammation-dousing Substitute: Besides limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives.

10.  [Fill in the Blank]

Pro-inflammatory Agent: Why is this blank? Because it is meant for you to fill in with the food that you are sensitive to. Many people are sensitive to certain foods but are totally unaware of it. Unlike food allergies whereby symptoms usually come fast and furious, symptoms caused by food intolerance may take a longer time to manifest. Consequently, when symptoms of food intolerance do appear, they are often brushed off as common minor ailments such as tiredness and headaches. But repeated, long-term exposure to food that irritates can cause inflammation and lead to chronic disease.
Find them in: Common food allergens are gluten, milk, nuts, eggs and nightshade vegetables. Contrary to common belief, it is possible to develop an allergy to the foods that you eat often.
Inflammation-dousing Substitute: If you suspect that a particular food may be responsible for your food intolerant response, try avoiding it completely for about two weeks and monitor your reaction. At the end of the abstinence period, re-introduce the food back into your diet. If you are in fact incompatible with it, you should be able to notice the difference in how you feel easily.

[via The Conscious Life]

25 Healthiest, Nutrient-Dense Foods

In an ideal world, we wouldn’t go first to a pharmacist to address maladies ranging from the common cold to cancer; instead, we’d create grocery shopping lists aimed at fostering optimal health. Good nutrition may not cure disease, but a growing body of research shows it could do something even more powerful: help prevent disease. “By choosing foods wisely, we can control our health destiny,” says Joel Fuhrman, MD, author of Eat for Health (Gift of Health, 2008). “But we can’t make small, moderate changes to the average diet and expect prevention; we need to make aggressive, radical changes.”

Fuhrman developed a comprehensive nutrient-per-calorie ranking system, which he calls the Aggregate Nutrient Density Index (ANDI). The charts on the following pages list the top ANDI-ranked foods by category. Use them as guides to make the healthiest eating choices for you and your family.

~ Top 6 Vegetables ~

Vegetables are low in calories and loaded with fiber and micronutrients—vitamins, minerals, and phytochemicals— so eat them in unlimited quantities (exceptions: starches such as potatoes, yams, and corn).

Smart tip: Start lunch and dinner with a serving of raw vegetables, such as a large salad or crudités, to increase nutrient intake and help control appetite.

1. Dark Leafy Greens

Nutrients: Vitamins A, C, and K, folate, manganese, magnesium, calcium, fiber
Health Boosts: May promote eye health (thanks to carotenoids, a group of pigments found mainly in green leafy vegetables, carrots, and tomatoes), fight cancer, and reduce diabetes risk (vitamin K improves insulin sensitivity and blood glucose control).
Recipes:
Garlicky Mustard Greens with Garbanzos
Dandelion and Watercress Salad with Ginger Dressing
Kale with Sesame Seed Dressing

2. Bok Choy

Nutrients: Vitamin C, folate, calcium, fiber
Health Boosts: May help promote bone health and support immunity.
Recipes:
Braised Baby Bok Choy with Ginger and Garlic
Bok Choy Stir-Fry with Shrimp
Baby Bok Choy

3. Brussels Sprouts

Nutrients: Vitamins A, C, and K, folate, manganese, fiber, potassium, vitamin B6
Health Boosts: Linked to reduced cancer risk, especially breast and colon cancers.
Recipes:
Mustard-Glazed Brussels Sprouts with Hazelnuts
Brussels Sprouts in Sage Butter
Stir-Fried Brussels Sprouts with Shallots

4. Radishes

Nutrients: Vitamin C, fiber, folate
Health Boosts: Help with weight control; may boost the immune system.
Recipes:
Radish, Fennel & Dandelion Salad
Black-Eyed Pea, Corn, and Radish Salad

5. Bean Sprouts

Nutrients: Vitamins C and K, folate, protein, potassium
Health Boosts: May boost satiety and assist in weight management.
Recipes:
Seaweed Salad with Bean Sprouts and Tofu
Chilled Tofu with Bean Sprouts

6. Red Bell Peppers

Nutrients: Vitamin C (three times as much as green bell peppers), vitamins A, B6, and K, fiber, manganese, folate
Health Boosts: May promote heart health. Vitamin C supports immunity; carotenoids may decrease risk of certain types of cancer, including lung cancer.
Recipes:
Grilled Red Peppers and Tomato

 

~ Top 5 Fruits ~

Eat at least four fresh fruits daily for the maximum variety of phytochemicals. Frozen fruit is a fine substitute, but avoid canned, which often contains added sweeteners. For weight loss and diabetes or prediabetes management, eat just two fruits daily, focusing on lower-sugar options such as berries, green or Granny Smith apples, melons, grapefruit, oranges, kiwifruit, and papaya.

1. Strawberries

Nutrients: Vitamin C, potassium, fiber, folate, flavonoids
Health Boost: May have anti-inflammatory, anticancer effects and promote brain health; may lower cholesterol and improve the effectiveness of cholesterol-lowering diets.
Recipes:
Fresh Strawberries with Balsamic Vinegar
Strawberry Sunrise Shake

2. Pomegranate Juice

Nutrients: Antioxidants, flavonoids, potassium, fiber, calcium
Health Boost: Studies indicate that pomegranate juice has antiatherogenic (protects against plaque in the arteries), antioxidant, antihypertensive, and anti-inflammatory effects that help fight heart disease, certain types of cancer, and brain degeneration.
Recipes:
Squash Tart with Fresh Pomegranate Juice

3. Tomatoes

Nutrients: Vitamins A, B, and C, potassium, iron, folic acid, phosphorus, carotenoids, fiber
Health Boost: Lycopene, a potent antioxidant in tomatoes, may prevent certain cancers, protect skin from UV rays, and promote overall prostate health.
Recipes:
Indian-Seasoned Tofu with Tomatoes
Quinoa and Salmon Stew with Tomatoes

4. Plums

Nutrients: Fiber, vitamins A and C
Health Boost: Plums help support immunity and may help slow development of artherosclerosis. Polyphenols from dried plums may promote bone strength and density by regulating growth factors linked to bone formation.
Recipes:
Curried Chicken with Dried Plums
One-Pan Baked Chicken with Peaches and Plums
Lettuce Wraps with Chicken in Plum Sauce

5. Raspberries

Nutrients: Manganese, vitamin C, fiber
Health Boost: Anthocyanins—red plant pigments—may protect eyes and improve heart health by preventing artery hardening and reducing blood pressure; ellagic acid, a phytochemical, helps kill certain types of cancer cells.
Recipes:
Raspberry Soup
Apple, Raspberry, and Frisée Salad
Melon and Berry Salad

 

~ Top 4 Beans and Legumes ~

Eat at least 1⁄2 cup of beans daily. Try adding them to soups, stews, and salads. Dried beans are the most economical; if you’re buying canned, look for unsalted and BPA-free varieties. To avoid gas or bloating, soak dried beans for 8 to 12 hours and slow cook with a piece of sea vegetable, such as wakame.

1. Lentils

Nutrients: Protein, fiber, folate, iron, manganese, magnesium
Health Boost: Folate may improve colon, breast, and brain health and lower blood pressure.
Recipes:
Green Lentils and Seasoned Walnuts
Curried Lentils
Grilled Salmon with Lentils and Curried Mint Yogurt

2. Black Beans

Nutrients: Iron, fiber, protein, folate, manganese, magnesium
Health Boost: Some of the best sources of antioxidants, as indicated by their dark color; may protect against colorectal cancer and slow tumor growth.
Recipes:
Cuban Black Bean & Rice Soup
Tex-Mex Bean Salad
Black Beans Cakes with Orange Basil Salsa

3. Adzuki Beans

Nutrients: Protein, fiber, iron, magnesium, potassium, zinc, folate
Health Boost: Promote heart health; help manage weight.
Recipes:
Oriental Bean Cakes

4. Red Kidney Beans

Nutrients: Folate, fiber, manganese, protein, iron, tryptophan, phosphorus
Health Boost: Promote heart health; may help prevent diabetes.
Recipes:
Kidney Bean & Butternut Squash Soup
Baked Winter Squash with Heirloom Beans and Hominy

 

~ Top 5 Grains ~

Not all whole-grain products are good foods, says Fuhrman. Breakfast cereals and some breads, for example, lose much of their fiber and micronutrients during processing. Choose coarsely ground grains, which the bloodstream absorbs more slowly, and always look for “whole” on the package (or the Whole Grains Council’s 100 Percent Whole Grain stamp). Whole grains should appear among the first items in the ingredient list. 

1. Oats

Nutrients: Fiber, protein, calcium, iron
Health Boost: Beta-glucan, a soluble fiber, can slow the release of sugar into the bloodstream to help fight diabetes. Oats also lower cholesterol and may reduce risk of heart disease and cancer.
Recipes:
Quick Apple-Cranberry Oatmeal
Mixed Whole-Grain Breakfast

2. Brown Rice

Nutrients: Fiber, manganese, selenium, magnesium, phosphorus
Health Boost: May improve blood glucose control; helps control weight and manage cholesterol, and may decrease asthma risk.
Recipes:
Puffed Brown Rice Tabbouleh with Red Cabbage

3. Sprouted Grain Bread

Nutrients: Fiber, protein, vitamin B1
Health Boost: When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids; sprouted-seed breads are more filling and have less of a spiking impact on blood sugar than other breads.
Recipes:
Sprouted Spelt and Seed Bread

4. Barley

Nutrients: Fiber, folic acid, iron, calcium, magnesium, phosphorus, potassium, vitamin E
Health Boost: Look for hulled barley, which contains more nutrients than pearl barley. The FDA recently confirmed the qualified health claim linking whole-grain barley to a reduced risk of coronary heart disease; soluble fiber lowers cholesterol and stabilizes blood glucose levels.
Recipes:
Barley and Spinach-Stuffed Bell Peppers
Lima Bean, Mushroom and Barley Soup

5. Quinoa

Nutrients: Protein, calcium, lysine, iron, magnesium, vitamin E, potassium, phosphorus, fiber
Health Boost: Bolsters heart health; may protect against certain types of cancer, including breast cancer.
Recipes:
Quinoa and Wild Rice
Quinoa & Pecan Salad with Dried Cranberries
Quinoa with Mixed Vegetables

 

~ Top 5 Nuts and Seeds ~

Despite being high in calories, nuts and seeds are rich in essential fatty acids, which promote brain and heart health. Most women should limit intake to 1 ounce per day and men to 2 ounces (about a handful), especially when trying to lose weight. Increase servings if you need to fuel athletic efforts.

1. Brazil Nuts

Nutrients: Selenium, calcium, magnesium, omega-3 fatty acids, protein, vitamin A, iron
Health Boost: One of the richest sources of selenium, Brazil nuts may bolster immunity, reduce the risk of cancer, and promote liver health.
Recipes:
Fresh Vegetable Rolls with Mango and Tamarind Sauce

2. Sunflower Seeds

Nutrients: Vitamins B1, B5, and E, manganese, magnesium, selenium, phosphorus, folate
Health Boost: May help prevent cardiovascular disease and alleviate arthritis symptoms.
Recipes:
Soy Nut Trail Mix

3. Flaxseeds

Nutrients: Lignans (phytoestrogens), fiber, omega-3s, alpha-linolenic acid (ALA)
Health Boost: May prevent colon, breast, skin, and lung cancers; can help treat rheumatoid arthritis and other inflammatory diseases; may decrease cholesterol levels, arterial plaque formation, and diabetes risk.
Recipes:
Fresh Ricotta with Arugula and Flaxseed Pizza
Buckwheat-Flaxseed Blueberry Pancakes

4. Sesame Seeds

Nutrients: Protein, calcium, vitamin B3, iron, zinc
Health Boost: May decrease breast cancer risk.
Recipes:
Carrot Salad with Sesame Seeds

5. Pumpkin Seeds

Nutrients: Protein, iron, zinc, omega-3s, manganese, magnesium, phosphorus
Health Boost: Help reduce cholesterol; may promote prostate health.
Recipes:
Luscious Beet Salad with Toasted Pumpkin Seeds
Butternut Squash Soup with Roasted Pumpkin Seeds

[via Delicious Living]