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Go Green: Superfoods to Add to Your Diet
This leaf is quickly rising in popularity, and for good reason. "Kale is a nutritional powerhouse with tons of cancer-fighting properties, as well as 3g of fiber and 4g of protein per two-cup serving," says Rachel Beller, RD, founder of the Beller Institute and nutritionist for The Biggest Loser season 13. Add on to its résumé an exceptional source of health-boosting chlorophyll, calcium, iron, and vitamins A and C and it's clear this veggie is here to stay. It's also versatile, says Amy Chaplin, vegetarian chef and author of the blog Coconut & Quinoa. "I love it raw in salads, steamed, marinated, baked into chips, sautéed, or blended into soups."
These fuzzy-skinned fruits have twice as much vitamin C per serving as oranges and twice as more potassium than bananas, says Beller. Packed with magnesium and fiber, they're also low in calories, which makes them the perfect sweet snack without stressing over your weight.
Don't let the size fool you. Peas are often overlooked as a source of nutrition, but according to Beller just a half a cup has 5.5g of fiber and 5g of protein. That in addition to anti-inflammatory and antioxidant benefits should move it up a few notches on your food-shopping list. If you can't buy fresh peas, opt for frozen, recommends Beller. Just steer clear of canned versions, as some of the nutrients get sacrificed in the canning process.
Turns out this garnish does a lot more than look pretty on top of your plate. "Parsley has three times the amount of vitamin C as citrus," says Chaplin. "It's also high in vitamin A, calcium, magnesium, and iron." It's perfect for adding a fresh taste to salads, salsas, soups, and pasta, and Beller says this antioxidant-stacked herb can also help keep you slim. It serves as a de-bloater, acting as a mild diuretic to flush excess water out of the body.
Rich in chlorophyll and vitamins A, K, and C, Chaplin says these greens work well steamed, sautéed, or finely sliced into a salad. It can go by many names, so be on the lookout for variations such as silverbeet, spinach beet, or crab beet.
Arugula fans should switch to peppery-tasting watercress come spring. Beller even refers to it as the Cadillac of cancer-fighting foods. "Studies reveal watercress may reduce breast cancer risk, along with providing many other nutritional benefits," she says. A natural diuretic with more iron per serving than spinach and only 4 calories per cup, watercress is a foodie's best friend. Add it to salads or blend it into soups for a change of greenery in your usual food staples.
Stock up on these and you'll find you have to clean out your fridge a lot less often. According to Chaplin, collard greens keep the longest out of the dark leafy family. A member of the cabbage group, collards contain an abundance of anti-cancer properties and are high in magnesium and beta-carotene and almost have as much calcium as milk. And they don't have to be cooked Southern-style to taste good. Chaplin recommends simmering them with cauliflower and seasoning with dill for a creamy cauliflower soup with greens.
Joseph De Leo
A go-to pantry snack for Beller, she calls pistachios the skinny nut. "For 100 calories, you get 30 pistachios along with a ton of protective nutrients. Plus, the shells stop you from plowing through them, and the fiber keeps you fuller longer." Pair them with some fruit for a snack to get past your afternoon slump and chop them up to sprinkle onto desserts for an added crunch.
Originally published on FitnessMagazine.com, March 2012.