Granted, we are blessed with a bounty of delicious foods that help to maintain weight, ward off disease and provide sustainable energy.
Yet, with all these choices, sometimes it’s hard to know which ones to choose from when your time and resources are limited. With busy schedules and the search for meals that satisfy the entire family, it’s fair to ask:
“Which foods give me the most bang for my buck?”
So, let this be your guide. If you were to look in the fridge and cabinets of “the healthy people”, here’s what you would undoubtedly find:
Rolled Oats
Rolled oats are an excellent choice when it comes to a healthy diet!
They are a leading source of dietary fiber, which not only helps to reduce cholesterol in the bloodstream, but can also regulate blood sugar with it’s rich source of beta-glucan. These traits make oats a better source of carbohydrates than most grains, especially as a food choice for diabetics or women at risk for heart disease.
Better yet, a small amount packs a wallop! An adequate serving is a ½ cup uncooked, which provides 150 calories and 4 grams of fiber. This makes it a slow-burning source of fuel that your body will appreciate, as it helps make you feel fuller longer.
Remember to include a source of protein with your oats, such as 2 eggs, a handful of nuts or 6 ounces of low-fat milk to make it a complete, energy-boosting meal.
OATMEAL PANCAKE RECIPE:
Blend ½ c. rolled oats (uncooked), 4 egg whites and 1 T. apple butter. Make a smooth batter and pour onto lightly buttered skillet and cook through to make one big pancake. Good for an “on-the-go” meal – no need to add syrup or butter!
Salmon
Having salmon for dinner is not just good for your heart, it can also improve your disposition!
Omega-3 fatty acids, which are plentiful in fatty fish like salmon, seem to affect areas of the brain associated with emotion. Studies observed that people with lower blood levels of omega-3 fatty acids were more apt to have a negative outlook, while those with higher levels were more optimistic and less prone to mood disorders.
Nothing wrong with that!
In addition, salmon is a wonderful source of protein, and is enjoyed by children, adults, and even your “non-fish” friends who would wrinkle their nose at other high Omega-3 varieties such as halibut or trout.
SUPER SALMON RECIPE:
Blend ½ cup olive oil, ½ cup water, the juice of 2 freshly squeezed lemons, and 2 T. fresh ginger (minced). Pour over salmon filets and marinade for 2 hours then grill or broil until done.
Avocado
Yes, and Yummy.
Yes, the avocado is a fruit.
Yummy, in that it’s sweet nature and rich texture make it a delightful addition to any meal or snack. Aside from its beautiful green hue and many culinary uses, the avocado contains abundant vitamins and minerals like potassium, calcium, Vitamin C, and folic acid.
Kids and adults thrive on this cholesterol-free food, also rich in heart-healthy mononsaturates and only 5 grams of fat per serving (1/4 avocado). Try it in guacamole, cubed on salads, or one of our favorites…cut in half, sprinkled with sea salt and eaten with a spoon!
BRAZILIAN AVO-DESSERT RECIPE:
Mash 2 avocados, add the juice of 2 freshly squeezed limes, and add ¼ cup honey or agave nectar. Blend until ultra-smooth, then top with shaved dark chocolate. Serve in chilled dessert bowls and garnish with one chocolate square.
Walnuts
Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol.
Other benefits include:
• Improved Sleep
• Increased Satiety
• Reduced Inflammation
• Protection Against Disease
Remember, nuts are also very calorie dense, so watch your portions. It’s best to take out a serving and put them in a separate bowl or plastic baggie so that you don’t get caught indulging in the entire bag!
WALNUT SNACK-MIX RECIPE:
Mix together 2 cups walnuts, 1 cup raisins or dried Goji berries, ½ c. dark chocolate or carob chips, 4 T. diced crystallized ginger. Keep in airtight baggie and enjoy one small handful for a protein-rich sweet treat.
Yogurt
Yogurt tastes great and makes a quick and easy snack or breakfast. It is a wonderful protein source, and is much easier to digest that milk. That’s because yogurt is cultured, which means it contains the digestive enzyme, lactase -- the enzyme that lactose intolerant individuals do not have.
Plain, low-fat yogurt is also rich with calcium and “lacto bacteria” the good stuff that helps keep your gut healthy and aids with digestion.
But beware! Not all yogurts are the same. Flavored, sweetened yogurts have all the good stuff, but they pack about 27 grams of sugar per 6 oz. serving – that’s more sugar than a bag of M&M’s! This can very quickly turn a healthy food into a calorie culprit.
Stick to plain yogurt and add natural sweeteners. Greek yogurt has the best nutrient profile with 17 grams of protein and only 3 grams of sugar (milk sugar) per serving.
SWEETEN-YOUR-OWN YOGURT RECIPE:
Add these ingredients to a plain (not vanilla) yogurt for natural sweetness: 1 t. honey or agave nectar; 1 t. Frontier-brand vanilla flavoring (not extract); ¾ cup mashed strawberries or other soft fruit; 1/3 cup applesauce; ½ packet powdered-stevia; or 1 t. real maple syrup.
Apples
An apple a day really does keep the doctor away, thanks to a strong antioxidant called quercetin. This is especially important for brain health, so is especially important if you have a family history of Alzheimer’s or dementia.
The skins of apples contain the highest levels of quercetin so juice is not necessarily the best source. In general, red apples tend to have more of the antioxidant than green or yellow ones, but they’re all good.
Apples are also an incredible source of fiber and can keep you feeling fuller longer than other types of fruit. Better yet, kids love apples and they’re easy to pack into lunches and to carry along as snacks.
APPLE-SANDWICH RECIPE:
Slice an apple horizontally into ¼ inch rounds. Spread one round with a thin layer of natural peanut butter or almond butter and top with a second apple slice to make a sandwich. You can also put a piece of thinly sliced cheddar or Parmesan cheese between the slices, or spread with low-fat ricotta or cream cheese.
Spinach
The health benefits of spinach are numerous, and its ability to ward off disease is well known. It’s at the top of many super-food lists due to its folic acid, vitamin K, and iron.
It is also rich in Vitamin C and lutein - nutrients that are critical to improved eyesight and protection against many common cancers. It’s a also a decent source of calcium, but the body has a hard time utilizing this due to the oxalates in spinach that block absorption.
But don’t discard it for this! Eat spinach for all it’s other favorable traits, including the fact that it’s a great source of your daily “green” that appeals to most palates!
SPINACH SALAD DRESSING RECIPE
Blend ½ cup canola oil, ½ cup honey, and 1/cup water with 1 T. poppy seeds to make a creamy dressing. Pour over salad made with baby spinach, sliced strawberries, walnut pieces and crumbled feta cheese.
Whey Protein
Whey protein is believed to be the highest quality protein available, even when compared to egg, casein, milk, beef or soy. It contains all essential and nonessential amino acids and is an excellent source of glutamine and the branched-chain amino acids that are necessary for new cell growth.
This makes it an easy source of protein to add to any meal, especially breakfast where protein is sometimes hard to come by. And due to its simple nature, most “dairy sensitive” individuals can tolerate whey.
It is also loaded with immunoglobulin – the immune-boosting constituents found in human breast milk – which makes it ideal for anyone dealing with compromised immune systems such as the elderly and those with autoimmune disease.
Remember to read labels. Buy a whey protein powder that is unsweetened and avoid those with artificial ingredients, high fructose corn syrup or aspartame.
SUPER POWER-PACKED WHEY SMOOTHIE RECIPE:
Blend 20-25 grams whey protein with ½ cup water, ½ cup rice or soy milk (this will sweeten the smoothie), ½ cup frozen blueberries, ½ cup frozen mango or ¼ frozen banana, 1 t. Frontier-brand vanilla flavoring, and 1 T. flax oil. Makes a complete meal for one adult, or can be shared by two children.
IN SUMMARY
Research suggests that people get the most disease-fighting benefits and all day energy if they opt for "powerhouse" choices that are rich in vitamins, minerals, protein and fiber.Sometimes these foods are not the traditional choices. But once you make the decision to stock your kitchen with these healthy options, they will soon become habit.
Then when someone asks you, “What do you always have in your fridge?” - you can confidently answer:
“What the healthy people eat”.
