You hear a lot about the benefits of super foods like dark chocolate, red peppers, blueberries, and other superstars of the nutrition world. You don't hear so much about these five edible beauties, but you should. They're nutrition-packed, easy to prepare, and don't get as much attention as they deserve.
Start adding these five food-celebrities to your menus:
1. Cabbage
Long touted as your grandmother's smelly side-dish served as coleslaw or with corned beef, cabbage deserves another look. It's not the highest source of fiber in the veggie family, but it's loaded with potassium, calcium, vitamin C and K, and it's one way to get your omega-3 fatty acids. It's about as versatile as a food can be and super low in calories. Chop it and sauté it with a little onion until it's golden brown and caramelized. Shred it and serve it with taco fixings. Stew, braise, steam, or fill it and cabbage becomes the best part of your meal.
2. Peas
These tiny pearls of fiber and protein are excellent sources of vitamins C and K, folate, iron, niacin, potassium, zinc, phytonutrients, and carotenoids. All that for only 62 calories in a ½ cup serving. What can you do with them that's out of the ordinary? Make a fresh pea soup, a pea and almond salad, or steam them and add a bit of mint for a tasty take on the classic side dish. Little kids (and those young-at-heart) love eating them frozen.
3. Grapefruit
It may be the less popular of the citrus siblings because its reputation was sullied by news that it doesn't mix well with certain medications. But nothing adds a fresher flavor to salads, chicken, fish, and sautés than grapefruit. High in vitamin C, low in calories, and full of fiber, this citrus fruit will fill you up and brighten any meal without loading you down. Just ask your doctor or pharmacist if it pairs well with your medications.
4. Almonds
Nuts are higher in calories than many of the other featured foods, but they're high in protein and fiber and contain the healthy kind of fat. In addition, they contain an amino acid called tyrosine, which is part of the building blocks for dopamine and other neurotransmitters that impact our moods. That means almonds may be good for your body, mind, and spirit—how's that for multitasking?
5. Spinach
You may not have loved it as a kid, but give this lowly leaf another try. It's got it all: fiber, antioxidants, iron, and vitamin C. Buy it fresh and make a salad or buy it frozen and add it to pasta. Layer it with filo dough, olive oil, and parmesan for a healthy Spanokopeta or sauté it with a little garlic for the perfect side dish to pair with fish, meat, or tofu.
