10 foods we should be eating to look and feel our best!

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!

18 views0 comments

Recent Posts

See All
 

712-298-0155

4270 360th St.
Emmetsburg, IA 50536

©2020 by Kitchen Koach. Proudly created with Wix.com