Everything we eat would taste great, be incredibly practical, and provide a wealth of nutritional advantages in an ideal society. But do these foods actually exist anywhere?
They most certainly do, and speciality foods that are difficult to find need not apply. These 10 dishes are the top picks of nutritionists because they are delicious, adaptable, and most can be made quickly.
Beans
Even the variety names of this tasty delicacy, such as Calypso, Scarlet, Black Turtle, and Cranberry, are fairly cool.
According to Connie Evers, RD, author of How to Teach Nutrition to Kids, beans are the only food recognised in two dietary groups, vegetables and proteins. This is because they are such a nutritious powerhouse.
Beans are rich in fibre, low-fat protein, and a variety of other minerals and phytonutrients, all of which may help prevent diabetes, cardiovascular disease, and various malignancies in addition to helping to build and repair muscle.
Beans can be added to chilli, stews, and soups. They can be added to scrambled eggs, burritos, and salads. For fantastic spreads or dips, you might also try mixing beans with seasonings.
Grecian yoghurt
Greek yoghurt is particularly thick, smooth, and creamy. It also contains a lot of probiotics and is a fantastic source of calcium, potassium, and protein.
Yogurt has nutrients that support healthy immunological function, healthy bone development, and improved digestion. Greek yoghurt is twice as protein-rich as regular yoghurt and has less watery whey than regular yoghurt, which contributes to its super-thick consistency. It also contains less sodium and fewer carbohydrates.
According to Evers, use plain nonfat Greek yoghurt as a base for salad dressings, dips, and smoothies as well as a topping for nachos, chilli, soups, and stews. If you prefer your yoghurt sweet, mix in a spoonful of jam, some nuts, or seeds, and you've got a quick, wholesome breakfast you can eat on the move.
Delightful potatoes
Sweet potatoes are one of the healthiest vegetables you can eat, especially if you keep the skins on. They are also a great source of vitamin A, which helps with vision. Sweet potatoes are minimal in calories, fat, and cholesterol while still having a rich, syrupy flavour.
Cubed sweet potatoes cook fast in the microwave, or you can roast them in the oven with a little oil and salt. Additionally, sweet potatoes can give casseroles like lasagna body and a sweet flavour.
Strength Peanuts
Peanuts are a great source of the protein your body needs to grow and repair muscle, much like other legumes. Additionally, they have mono- and polyunsaturated fats, which are crucial for heart health. Your risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease may be reduced by the nutrients in peanuts.
According to David Grotto, RD, author of 101 Foods That Could Save Your Life!, eating peanuts with their thin red skins on will provide you with the same antioxidants found in wine and chocolate.
Kefir
Although it can also be prepared from rice, coconut, or soy milk, kefir is a fermented beverage that is typically made using cow, goat, or sheep's milk.
Kefir, which has been likened to a moderately carbonated liquid yoghurt by some, is a strong source of magnesium, riboflavin, folate, and B12 in addition to being high in calcium and protein, according to Grotto. Kefir, like yoghurt, includes probiotics, which not only help with digestion but may also help with IBS or Crohn's disease symptoms. Additionally, these probiotics may be used to treat or prevent female urinary and vaginal infections.
Kefir is versatile and can be used in a variety of dishes, including soups, breads, and other baked products, smoothies, shakes, and quick, nourishing snacks.
Contains Vitamin C Strawberries
Perhaps the most popular fruit of the summer is strawberry. Strawberries aren't only juicy and sweet; their succulent scarlet skin contains 160% of your daily vitamin C need.
Strawberries are a fantastic source of fibre, which aids in digestion, vitamin C, which supports healthy teeth and gums, and flavonoids, which may enhance mental function and prevent breast and prostate cancer.
Strawberries, whether fresh or frozen, "are a nutrition powerhouse," according to Grotto. Use them in a summer salad, a delicious fruit salsa, or a healthier version of cake by drizzling ripe, ruby-red strawberries with a little dark chocolate.
Mushrooms
In addition to adding flavour to a stir-fry, mushrooms are also low in calories and a great source of the mineral selenium, which fights cancer.
These lowly plants also contain high levels of copper and potassium, elements essential for healthy heart rhythm, neuron function, and the synthesis of red blood cells, making them the best vegetarian source of vitamin D.
Mushrooms cook quickly and go well with meat, vegetarian, and vegan dishes. Slice them up and add them to salads or sandwiches, or use them in any recipe that could use a toothier texture.
Pineapple
Elisa Zied, RD, and author of Nutrition at Your Fingertips exclaims, "I love pineapple! This extremely sweet fruit is a good source of vitamin C and is also a good source of minerals, fibre, B vitamins, and enzymes.
The nutrients in pineapple, along with those in many other fruits and vegetables, may help decrease blood pressure, prevent cancer, and maintain regular bowel movements.
Try a fast smoothie or a salad with fresh or canned pineapple and other fruits. Use pineapple to garnish chicken, seafood, or desserts like pies, tarts, and cakes.
Nutty Pistachios
Pistachios are more than just tasty. They also contain fibre, which many of us simply don't consume enough of, good-for-you fats, vitamins like thiamin, B6, and E, as well as potassium, magnesium, and other minerals.
These delectable nuts also include antioxidants, which protect cells from free radical damage. According to some studies, antioxidants may even help lower the risk of type 2 diabetes and heart disease.
According to Zied, pistachios can be added to stir-fries, salads, or cooked vegetables. They can also be included in a trail mix with whole-grain cereal and dried fruit. Pistachios can even be used in place of walnuts or pine nuts in your next homemade pesto.
a sunflower
Although sunflower seeds are tiny, they are powerful. They provide protein and fibre, both of which help you feel fuller, as well as beneficial monounsaturated and polyunsaturated fats, which may reduce your cardiovascular risks and lower blood pressure.
A rich source of essential nutrients including vitamin E, folate, thiamin, niacin, and iron, sunflower seeds also include phytochemicals, which are plant chemicals that lessen the risk of heart disease and some types of cancer.
Try sunflower seeds that have been roasted or raw and without salt on their own or in salads, stir-fries, or side dishes. By adding a healthy handful, you can also improve the nutritious profile of breads and muffins.
Popcorn is a crunchy snack.
Popcorn is delicious and crunchy, but it can also be healthy.
That's because, according to Zied, popcorn is actually a whole grain, and most of us don't consume nearly enough of them in our diets. Low-fat air-popped popcorn has just 30 calories per cup and is higher in fibre, protein, vitamins, and minerals than conventional popcorn. Even antioxidants that can prevent cancer are present.
Sprinkle low- or no-sodium seasonings like garlic powder, onion powder, parmesan cheese, chilli powder, nutritional yeast, or cinnamon over air-popped popcorn to enhance the flavour.
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