Hippocrates said our food should be our medicine and our medicine should be our food. And today’s nutritionists have proven what he says is true — the right foods used in the right way, really can be a means to getting well and staying well. That said, here are 5 amazing foods that can lead us to better health in 2009:
GREEK YOGURT
Why: Once more of a specialty product, Greek yogurt is now easily found in most grocery stores. Unlike
regular yogurt, the Greek-style version sits in its bowl like a puffy cloud because its watery whey content
has been strained. It’s more expensive than regular yogurt, but also thicker and creamier. Beyond
appearances, the nutritional content is impressive too.
“Greek-style yogurt is higher in protein than the regular variety,” says Jonny Bowden, author of “The
Healthiest Foods on Earth.” One commercially available full-fat product lists 15 grams of protein for a
one-cup serving, and its 2 percent-fat version lists 19 grams. With studies touting the value of a high
protein breakfast, Greek yogurt is a great way to start the day. “Eating protein in the morning keeps
you satisfied and cuts down your urge to overeat during the rest of the day, and Greek-style yogurt is a
fast way to get it,” says Bowden.
How to use it: “It’s a great alternative to eggs,” says Bowden. Greek yogurt has a tart taste and Bowden
recommends flavoring it with berries, uncooked oatmeal, some nuts and ground flaxseed. In keeping with
Middle Eastern and South Asian culinary traditions, this heavier, non-runny yogurt is also a great addition
to main meals. Because the consistency is so similar, you can replace that dollop of sour cream with
nonfat Greek yogurt, and add a spoonful to borscht and other soups, and even chicken recipes, suggests
Bowden. It's also a perfect substitute for milk and butter in recipes. And, he adds, the full-fat version is
so rich that, with a handful of walnuts and honey, you won’t miss ice cream at dessert. But the full-fat
version is higher in calories than non-fat (about 320 calories vs. 120 calories per 8 ounces), so watch
your portion.
QUINOA
Why: Prized by the Incas and native to South America, quinoa has become increasingly popular for its
impressive nutritional profile. “It’s higher in protein compared to other grains – one cup cooked has
eight grams – and it’s also a complete protein, meaning it contains all nine essential amino acids,”
says Susan M. Kleiner, R.D., author of “The Good Mood Diet.” “It’s also gluten-free, so it’s great for
people who may be sensitive.” Fast-cooking with a nutty texture, quinoa makes a delicious substitute for
just about any grain in your pantry.
How to use it: Substitute quinoa to boost the protein profile in dishes like tabbouleh and couscous. Use
it as a side dish, instead of rice or potatoes, suggests Kleiner. And even though quinoa is technically a
seed, it makes a great morning cereal, which you can also cook with milk, she says. Kleiner notes that
quinoa lends itself to Middle Eastern and Greek cuisine, which feature grainy desserts. “Just add a bit of
honey and sweet spices,” she says.
NUT BUTTERS
Why: Many families have expanded on the peanut-butter-and-jelly tradition by adding delicious nut
butters to their sandwich menus. Rich in unsaturated fats, nut butters – like almond, cashew, hazelnut
and pistachio – can help lower cholesterol levels and lessen the risk of heart disease, says Sarah Krieger,
R.D., a spokesperson for the American Dietetic Association. They’re more than just bread fillers,
she says.
How to use them: Nut butters are tasty, healthful substitutes in sauces and dips. Try using magnesium-
rich almond butter in peanut satay sauce, suggests Krieger. And by thinning out any nut butter with water,
lemon juice or vinegar, oil and a handful of spices, you’ve got salad dressing. Making homemade
versions of sauces – for fresh and cooked vegetables, and even pasta – allows parents to control
the amount of spices in children’s dishes, she says. Nut butters, folded into yogurt or a whipped topping
with some cinnamon and sweetener, also work well as dessert fillings.
FLAX SEED
Why: Flax seeds are an unusually rich source of alpha linolenic acid, an omega-3 fat well known for its
anti-inflammatory and heart-healthy properties, says Jonny Bowden, author of “The Healthiest Meals
on Earth.” These high-fiber seeds are also high in lignans, compounds which may benefit the heart and
decrease the risk of certain cancers. They’re sold whole and ground, although you can easily grind your
own in a coffee-bean or spice grinder. “They’re perishable, so keep them refrigerated so they won’t go
rancid,” Bowden says.
How to use them: To add texture and visual effect, Bowden uses flax seeds in its ground form to
enhance different kinds of food. He uses the seeds atop steamed vegetables, in smoothies, and in
pancakes, muffins and other baked goods.
DRIED FRUITS
Why: Dried fruit – cherries, pineapples, pears – are easily storable substitutes when their fresh
counterparts are unavailable. Dried fruits’ water content shrinks considerably, making its nutrients
concentrated, says Bethany Thayer, R.D., a spokesperson for the American Dietetic Association.
Rich in vitamin A and several B vitamins, dried fruits are also a good supply of minerals, like
potassium and iron. They’re high in natural sugars, too, so Thayer advises consumers to avoid products
containing additional sugars. Because of their sweetness, many people think of these edibles merely
as snacks. They’re much more versatile, says Thayer.
How to use them: A variety of dried fruits can be mixed together and gently cooked in water to
create a naturally syrupy and nutritional compote. They’re a great way to add texture and flavor to
other foods, says Thayer, who suggests tossing them into salads, pancake mixes, muffins, rice and
even curries. Cream cheese with bits of dried fruit makes a great spread for appetizers, and a platter of
ofter cheeses, served with dried fruits and nuts, makes a great end-of-meal crowd pleaser. Fans of
power bars can experiment with a variety of nuts, honey and dried fruits to create their own on-the-go
snacks, she says.
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