Delicious (and healthy) food you’re not eating
Ready to bust out of your eating rut and try new healthy and delicious foods? A few of these items may require a trip to the health food store, but once you taste what you’ve been missing out on, it just may become a weekly stop.
Here’s a short list of items to put on your next grocery list.
Pumpkin: Tis the season. Unfortunately, most of us associate pumpkins with Halloween or pumpkin pie at Thanksgiving. The other 11 months of the year youíre missing out on a food packed with beta carotene ñ an antioxidant which can improve your immune system and reduce your risk for cancer and heart disease.
How to Chow Down: Cut pumpkin into chunks and roast with a bit of olive oil, salt and pepper. A scoop of canned pumpkin (which is still healthy) can be added to pancake batter. Make a creamy soup from canned pumpkin, reduced-fat, low-sodium chicken broth and fat-free half-and-half. Donít trash the seeds after carving your pumpkin. These tasty gems are the most nutritious part of the pumpkin. Chuck full of protein, magnesium and fiber, theyíre worth getting your hands messy to roast. Simply rinse the seeds and remove the pulp using a strainer. Itís a bit time consuming but well worth it. Next, dry the seeds overnight. Place the dried seeds in a bowl and drizzle on some extra virgin olive oil and sea salt (table salt is fine too). Coat well and prep pan with non-stick spray. Single layer the seeds and bake at 325 for about 35-45 minutes, stirring every 10 minutes to prevent burning. Experiment with different seasonings like cinnamon, sugar and salt or cayenne pepper for the more adventurous.
Chia Seeds: Yep. Theyíre the same seeds used to grow the famed Chia Pets we see at the holidays. As cute (or ugly, depending on your taste) as these pets contain seeds with a nutrient-dense whole grain packed with omega-3 fatty acids with high antioxidant activity. It has more fiber than flax and virtually tasteless and odorless so you can add them to about anything. Each ounce contains 11g. fiber and 4g. protein.
How to Chow Down: Use them like you would flax seeds. Sprinkle on oatmeal, cereal and salads. Grind them up and sneak them in muffins, soups, meats and smoothies and youíre kids wonít know theyíre eating healthy. They absorb water well so theyíll keep you full for a long time.
Quinoa (KEEN-wah): Although considered a grain it is actually the seed of a plant. This newly popular grain has a fluffy and creamy texture with a bit of a nutty flavor. It is the perfect substitute for rice. What makes it better than other grains it is a complete protein, meaning it contains an adequate proportion of all the essential amino acids for the dietary needs. Every Ω cup contains 11g. protein and 5g. fiber. It also packs more iron than other grains. High levels of potassium, riboflavin, B vitamins, niacin and thiamin make this is an extremely healthy staple in your cupboard.
How to Chow Down: Swap out your oatmeal for quinoa. Add your choice of sweetener, walnuts and fruit to keep your belly full till lunch. Hint: prepare a few days worth and store in fridge and take out portions as needed. Basically, any recipe or side-dish that calls for rice can be substituted for Quinoa.
Goji Berries: These raisin-like fruits are chewy and slightly tart, like a cross between a cranberry and cherry. Youíll probably find them dried in most health food stores. Studies show the antioxidant levels to be 10 times greater than blueberries. If that wasnít enough to convince you Goji berries also are a complete protein. In addition, 1 ounce will give you 140% of your RDA for Vitamin A.
How to Chow Down: Sprinkle them on your oatmeal, cereal, yogurt and green salads. Use in muffins and other recipes calling for fruit. Add them to a healthy trail mix or enjoy a handful by themselves.
Beets: If youíre only exposure to beets have been the canned variety at your favorite salad bar then youíre missing out on a real treat. This vibrant reddish-purple veg is rich in fiber, iron and vitamin C. Even better, they contain the cancer-fighting agent, betacyanin that has been shown to help prevent colon cancer. Like most colorful fruit and veg they also contain high levels of antioxidants and have been shown to lower total cholesterol while increasing (HDL) good cholesterol.
How to Chow Down: Fall is the best time to buy the youngest and tender varieties from your local farm market. Add chunks of beets (peel after cooking) while roasting other veggies in oven. Smaller pieces are best for roasting because cooking beets too long will diminish their anti-cancer properties. The high sugar content really comes out in roasting. A quarter of a beet added to your juicer will make a tasty and eye appealing veggie juice.
By Lisa Marie Meltzer
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Colon cancer can be avoided if you just keep high fiber foods in your diet.`~’
the former president of the philippines Corazon Aquino died also of colon cancer..’