Everything we consume in a perfect world would taste fantastic, be super-convenient, and have plenty of nutritious benefits. But, in the actual world, do such foods exist?
They surely do, and specific meals that are difficult to get by are not required. These 10 nutritionists’ faves are adaptable and delicious, with the majority of them being quick to make.
Even the variety names for this delectable dish are quite cool: calypso, scarlet, black turtle, and cranberry.
Beans are the only food that is recognised in two dietary groups, vegetables and proteins, according to Connie Evers, RD, author of How to Teach Nutrition to Kids.
Beans are high in low-fat protein, fibre, and a variety of minerals and phytonutrients, all of which may help protect against diabetes, cardiovascular disease, and some malignancies while also promoting muscle growth and repair.
Beans can be used in soups, stews, and chilli. Salads, burritos, and scrambled eggs all benefit from them. Alternatively, mix beans with spices to make delicious spreads and dips.
Greek yoghurt is a fantastic source of protein, potassium, and calcium, as well as probiotics. It’s smooth, creamy, and extra-thick.
Yogurt’s nutrients aid in the development of strong bones, digestion, and the maintenance of a healthy immune system. Greek yoghurt has less watery whey than conventional yoghurt, which causes it to be super-thick. It also has less sodium and carbohydrates, and double the protein.
Evers suggests using plain nonfat Greek yoghurt as a basis for salad dressings, dips, and smoothies, or as a topping for soups, stews, nachos, and chilli. If you like your yoghurt sweet, mix with a spoonful of jam and a few nuts or seeds for a quick, healthy breakfast on the run.
Sweet potatoes are high in heart-healthy potassium and vision-boosting vitamin A, making them one of the most nutritious vegetables you can eat, especially if you leave the skins on. Sweet potatoes are fat- and cholesterol-free, and they have a rich, syrupy flavour while being low in calories.
Cubed sweet potatoes can be cooked quickly in the microwave or roasted in the oven with a little oil and salt. Sweet potatoes can also add body to stews and give lasagnas and other casseroles a sweet flavour.
Peanuts, like other legumes, are high in protein, which your body requires to create and repair muscle. They also have mono- and polyunsaturated fats, which are good for your heart. Peanuts have nutrients that may reduce the risk of heart disease, type 2 diabetes, and metabolic syndrome.
According to David Grotto, RD, author of 101 Foods That Could Save Your Life!, if you eat peanuts with their thin red skins on, you’ll get the same antioxidants found in wine and chocolate.
Kefir is a fermented milk drink that is typically produced using cow, goat, or sheep’s milk, although it can also be made with rice, coconut, or soy milk.
Kefir, which some describe as a pleasantly carbonated liquid yoghurt, is high in calcium and protein, as well as magnesium, riboflavin, folate, and B12, according to Grotto. Kefir, like yoghurt, includes probiotics, which help with digestion as well as IBS and Crohn’s disease symptoms. In women, these probiotics may be used to treat or prevent vaginal or urinary infections.
Kefir can be used to make a nutritious, drinkable breakfast or a quick, filling snack. It can also be blended into smoothies and shakes, or added to soups, breads, and other baked foods.
Vitamin-C Rich Strawberries
Strawberry may be the most popular summer fruit. Strawberries are not only juicy and sweet, but they also contain 160 percent of your daily vitamin C in their succulent scarlet skin.
Strawberries are high in fibre, which aids digestion, vitamin C, which helps maintain healthy teeth and gums, and flavonoids, which may improve mental performance and fight breast and prostate cancer.
Strawberries, whether fresh or frozen, are a “nutrition powerhouse,” according to Grotto, so toss them into a summer salad, make a delectable fruit salsa, or sprinkle ripe, ruby-red strawberries with a little dark chocolate for a healthier alternative to cake.
Mushrooms aren’t simply flavorful in stir-fries; they’re also low in calories and high in selenium, a cancer-fighting mineral.
Furthermore, these simple plants provide the highest vegetarian source of vitamin D, as well as copper and potassium, which are essential elements for good heart rhythm, neuron function, and red blood cell synthesis.
Mushrooms cook quickly and go well with vegetarian, vegan, and meat-based dishes. Slice them up and put them on sandwiches or salads, or use them in any recipe that needs a more chewy texture.
This super-sweet fruit is high in minerals, fibre, B vitamins, and enzymes, as well as vitamin C.
Pineapple — and many other fruits and vegetables — include elements that may help lower blood pressure, prevent cancer, and maintain regular bowel habits.
In a salad or a quick smoothie, combine fresh or canned pineapple with other fruits. Serve pineapple on top of chicken or fish, or in cakes, pies, and tarts.
Istachios aren’t simply delicious; they’re also nutritious. They also contain healthy fats, vitamins like thiamin, B6, and E, as well as potassium, magnesium, and fibre, which is a component that many of us need.
Antioxidants in these delectable nuts help combat cell-damaging free radicals, and some studies suggests they may even help reduce the risk of type 2 diabetes and heart disease.
Zied recommends using pistachios in stir-fries, salads, or cooked vegetables, as well as in a trail mix with whole-grain cereal and dried fruit. Pistachios can also be used in place of pine nuts or walnuts in your next homemade pesto.
Sunflower seeds are little, yet they have a lot of power. They are high in monounsaturated and polyunsaturated fats, which may reduce cardiovascular risks and blood pressure, as well as protein and fibre, which help you feel full, according to Zied.
Sunflower seeds are high in vitamin E, folate, thiamin, niacin, and iron, as well as phytochemicals, which are plant chemicals that protect against heart disease and cancer.
Salads, stir-fries, and side dishes can all benefit from raw or salt-free roasted sunflower seeds. By adding a healthy handful to breads and muffins, you may improve the nutritious profile.
Crunchy Snack: Popcorn
Popcorn is crunchy and a little tempting, but it’s also excellent for you.
That’s because popcorn is a whole grain, and most of us don’t receive nearly enough of it in our diets, according to Zied. Low-fat air-popped popcorn provides only 30 calories per cup and is high in fibre, protein, vitamins, and minerals. It also contains antioxidants that may help to prevent cancer.
Season air-popped popcorn with low- or no-sodium seasonings like garlic or onion powder, grated parmesan cheese, chilli powder, nutritional yeast, or cinnamon to make it more flavorful.