The following is a short list of foods I recommend to all my clients! These foods are delicious, full of vitamins, generally low in fat and calories and easy to find at the local market. If you are looking for more tips on how to use the following...give me a shout! I would love to create a list just for you!
1. Spinach
~High in vitamin K
~High in vitamin A
Use in...
Smoothies
Lasagna
Salad-chopped with other lettuce
Eggs
2. Broccoli
~Helps prevent cancer
~Boosts immune health
~Prevents colds
Enjoy...
Raw with greek yogurt dip
Steamed in bags
Stir-fry with lean beef or chicken. Makes amazing leftovers!
3. Apples (7,500 varieties throughout the world)
~Lowers chance of heart problems
~Lowers blood pressure
~Low in calories and high water content; help control hunger and aid in weight loss
~High in fiber, helping with intestinal functions
Whole apples: easy to eat and transport
Sliced apples: easy to eat in public
Add sliced apples to:
Salads
Cereal
Oatmeal
Baked muffins and sweetbreads
Sliced apples with powdered peanut butter
Chopped apples on top of pancakes and waffles
Crock-pot apple crisp:
4 to 5 apples sliced
one to two packages of sugar-free oatmeal (I like maple brown sugar)
1/4 cup water
cinnamon, nutmeg, and any other spice of your choosing
place in crockpot and cover on low overnight.
Waking to the smell of baked apples and cinnamon..there's is nothing better!
4. Walnuts
~ Rich in antioxidants
~Low in carbs: safe and healthy for diabetics
~Healthy omega 3 fat
~Contain fiber
* Add to :
Salads
Oatmeal
Mix with other nuts or eat alone
Add to trail mix
5. Eggs
~Contains protein needed to build muscle
~Vitamin A
~Inexpensive
~Choline: good for brain health
Eggs are so versatile!
I love...hard-boiled eggs, egg salad, deviled eggs, and all types of omelets, not excluding egg bakes!
Remember to add veggies to eggs whenever possible!
6. Salmon
~High in vitamin b
~Excellent source of omega 3 fats
~Vitamin D
~Salmon is a filling fish
Leftovers:
Top on salads
Salmon spread for gatherings (smoked is best)
Bake, grill, pan-fry or air fryer
7. Greek yogurt
~High in protein (appx. 17 grams)
~Easy to transport and eat
~Good for gut health
~So many varieties...you are sure to find one you like!
Add to smoothies for a creamy texture
Use plain yogurt instead of mayo
Add berries, nuts, and granola for a parfait
Freeze and enjoy instead of ice cream
8. Quinoa
~High in fiber
~High in protein
~Helps to fight cancer
~Lowers cholesterol
~Helps regulate blood sugar
Use in place of rice
Easy to cook
Stores well
Add to soups and casseroles
Many people heat and use as a warm cereal with honey and milk
Quinoa salad (recipe)
9. Avocado
~Contains over 20 vitamins
~High in antioxidants
~Soluble fiber
~Contains vitamin C, E, and K
~Contains healthy fats which lower cholesterol and reduces the risk of stroke and heart attack
~The healthy fat in an avocado keeps you full for up to 5 hours after your meal!
~ Can regulate insulin and glucose levels
Add to:
Smoothies
Salads
Eggs
Top sandwiches and meats such as chicken and fish
Toast
Use in dips
Base for tuna or egg salad or deviled eggs
Salad dressing
Mash and use in recipes to boost nutrition, flavor, and creaminess
If they become too ripe before you are able to use them, you can freeze them for later use!
10. Dark berries: blackberries, acai berries, blueberries, and elderberries. Other berries are nutrient-dense as well but the darker the better.
~ Full of antioxidants-fighting cancer
~Lower risk of diabetes
~Can reduce inflammation
~Vitamin C
~Low in calories
~Naturally sweet
~Easy to eat and transport
~Appealing to the senses/eyes, as the berries are very colorful
Uses:
Smoothies
Mixed into yogurt
Hot or cold cereal
Fruit salad
Top desserts and baked goods
Use in quick breads
Great as garnishes
Top salads with berries and a poppyseed or vinaigrette dressing
I have been eating these foods for years and I have not gotten tired of any of them! Give them a try and let me know what you think!
Until next time,
Take Care and...Do something today that your future self with thank you for!