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.
Amazing Asparagus
Asparagus is a delicious spring vegetable loaded with an amazing amount of health-promoting nutrients. Roasted or grilled asparagus is so good and so healthy that in April when it's in season and less expensive, it can and should be eaten with almost everything!
Bok Choy: Winter Wonder Food
In addition to its delicious taste, bok choy (sometimes referred to as white cabbage or Chinese cabbage) has terrific health benefits with almost no calories. It's great stir-fried with garlic and olive oil. Start strengthening your bones with this calcium-rich vegetable!
Beans and Lentils: Nutritional Powerhouse
Beans and lentils, also known as legumes, are edible plant seeds and nutritional powerhouses. They are a nutritionist's dream food: they help regulate blood sugar, they satisfy the appetite with fewer calories, they're rich in nutrients and phytochemicals that help prevent cancer and heart disease, and they provide high amounts of protein.
Precious Pears
In-season primarily during fall and winter, there are thousands of varieties of pears. They differ in size, shape, color, taste, and storage requirements, but the Comice, Bosc, Bartlett, and Anjou pears are the most commonly available types in the United States.
6 Tips for Spectacular Smoothies
When a sweet treat is called for, smoothies seem to fit the bill. They can be healthy, filling, refreshing and delicious all at the same time!
Go Nuts This Holiday!
Make this December a healthier holiday month. Instead of eating goodies full of non-nutritious calories, opt for a handful of nuts and give your body the gift of a nutritious snack!It's true that nuts are relatively high in calories, but those calories are chock-full of nutrients like magnesium, manganese, protein, fiber, zinc, vitamin E, folic acid, copper, phosphorus, beneficial monounsaturated fat, and antioxidant phytonutrients.
Quality Quinoa
Quinoa (pronounced KEEN-wah) is a superfood from the Andes region of South America. Eaten by nursing mothers of the Inca Indians to improve their milk quality, and fed to their warriors to increase stamina, the Incas venerated this crop. While thought of as a grain, it is really the seed of a leafy plant, related to spinach. It's loaded with nutrients and, unlike other grains, contains a complete protein with a quality similar to that of milk. One cup of cooked quinoa contains 8 grams of complete protein, nearly twice the amount of incomplete protein found in other grains.
Sweet Potato Sensation
It seems that people either love sweet potatoes or they don’t. Given their sensational nutritional value, those who don’t immediately love them may want to give them another try. They can be kid-friendly and delicious if cooked correctly, and they are terrific roasted or baked because they begin to caramelize while cooking.
Greek Yogurt Packs More Protein
I'm always trying to find healthy, tasty ways to increase the protein in my teenage daughter's diet since she declared herself a vegetarian (but not vegan) about three years ago. Greek yogurt contains almost twice as much protein as regular yogurt, with less sodium and sugar, so it's a great way to help her get enough.
Super Spinach
Spinach is packed full of healthy nutrients! In fact, green leafy vegetables like spinach provide more nutrition per calorie than any other food.