Cruciferous Cauliflower Incognito
Cauliflower may pale in color next to its cruciferous cousins such as kale, Brussel sprouts, and broccoli, but not in terms of nutrition. Like all of the vegetables in the cruciferous family, nutrient-rich cauliflower helps to strengthen the immune system and protect against the development of cancer. Its blonde color makes cauliflower extremely versatile and easy to mask, while its flavor, if cooked correctly, adds surprisingly delicious enhancements to recipes.
Fall Greens: Swiss Chard
Named by a Swiss botanist but originating in Italy, Swiss chard is literally one of the healthiest foods in the world. This thriving summer leafy vegetable grows well into the fall until temperatures fall into the low 20s (F). Full of nutrients, Swiss chard helps regulate blood sugars, maintain healthy blood, eyes, bones, and brain, and may help prevent cancer.
An Apple A Day
The old adage "an apple a day keeps the doctor away" appears to have some truth to it, according to research. Studies have established an association between apple consumption and numerous health benefits. And when it comes to eating apples, they may be commonplace, but are often the ingredient that really sets a recipe apart.
Summer Squash Supreme
While summer squash may not be a "superfood" in terms of any one nutrient, it does contain many valuable nutrients, including some important phytonutrients. Zucchini in particular is taking on a new ribbon-look that changes the texture enough to convert the zucchini haters among us.
Great Garbanzos
Garbanzo beans, also called chickpeas, are great with regards to their amazing nutritional content, the potential for weight-control and chronic disease control, and culinary versatility. Incredibly high in fiber, only two cups of garbanzo beans provide the entire daily recommendation of fiber for women, and a little less than three cups for men! It gets better: in a recent study, two groups of participants received about 28 grams of fiber per day; one group received dietary fiber primarily from garbanzo beans, and the other group received their fiber from entirely different dietary sources.
Blackberry Benefits
Blackberries are bursting with flavor, nutrition, and antioxidants to help the body fight free radicals. They contain some of the highest amounts of fiber and lowest sugar quantity of any fruit. Blackberries are the perfect fruit to eat to help prevent cancer and other chronic diseases like heart disease and diabetes, while still enjoying scrumptious food.
The Artichoke Baby Boom
Keep your eyes peeled for baby artichokes during May for a real treat. Given that artichokes have an amazing antioxidant content, a delicious flavor, and awesome nutritional value, you will want to start eating them all the time.
Farro: Pharaoh's Wheat
Farro is an ancient grain belonging to the wheat family. It gave rise to durum wheat, from which pasta flour is made, and spelt, but was replaced in modern times by ordinary wheat because modern-day wheat is easier to harvest and has a higher crop yield. Yet farro has twice the fiber (5 g/serving) and protein (7 g/serving) of modern wheat. It's also high in minerals: iron, magnesium, selenium, and zinc, as well as B vitamins and vitamin E.
Oatmeal: Breakfast of Champions!
If you are looking for a great-tasting food that can help you begin your day with lasting energy, lose weight, fight disease, and stabilize your blood sugars, eat oatmeal! It's high in dietary fiber, quality protein, and vitamins and minerals, as well as phytonutrients. It is the breakfast of champions!
Marvelous Mushrooms
Mushrooms are packed with phytonutrients that help the immune system fight sickness and prevent unwanted inflammation. They're also full of vitamins and minerals not usually found in vegetables, and this is all in addition to a wonderful, savory taste, with lots of fiber and few calories.
The Classic Cranberry
The health benefits of cranberries are becoming increasingly recognized. Their amazing phytonutrient power is where they really shine! Take December's (2011) Healthy Challenge and eat cranberries as much as possible to obtain all of the super health benefits that they have to offer.
Bravo for Broccolini
Broccolini is more kid-friendly than regular broccoli, and it's great for anyone who isn't the biggest fan of veggies. It's full of anti-cancer and anti-inflammatory nutrients, and has many other health benefits. Try it steamed, boiled, roasted, stir-fried, or sautéed!
Peppers-a-Plenty: Chili and Sweet
Chili (hot) and sweet peppers are both loaded with nutrition. Chili peppers are rich in fiber, vitamin C, vitamin A, vitamin B6, and potassium, yet extremely low in calories (20 calories in 3/4 cup chopped fresh hot pepper). Serrano peppers are amazingly high in anti-inflammatory properties as well.
Magnificent Mangoes
The mango is one of the most popular fruits worldwide, which is not surprising given its exceptional nutritional content and deliciously unique, sweet flavor. Your mango options are endless. Take July's (2011) Healthy Challenge and eat mangos. Mangoes are a low-pesticide food, so take advantage of the cheaper summer prices and enjoy their wonderful flavor. This tropical fruit will add a great new dimension to your diet and will be extraordinarily nutritionally beneficial.
Amazing Avocados
Avocados are a delicious and healthy fat source loaded with nutrition, and they help the body absorb more nutrients from other healthy foods. Take this month's Healthy Challenge and replace unhealthy fats in your diet with avocados. Add nutrition along with a great taste and you'll get a healthy feeling of satisfaction.
The Champion Chia Seed
Chia seeds are the same seeds used to grow Chia pets, but they have recently been rediscovered as a nutritional powerhouse (especially by those selling it) with the added benefit of outstanding culinary capabilities. Native to Mexico and Guatemala, one handful of this seed was used to sustain an Aztec warrior for 24 hours.