Posted on 02/01/2009 7:20:25 AM PST by Diana in Wisconsin
It's easy to pack lunches with old standbys like peanut butter and jelly sandwiches. Simple to make, ingredients usually available, quick to eat.
But Pam Ottelien, who works at the Wisconsin Early Autism Project, packs a lunch almost every day and there's nary a PB&J in sight.
Ottelien focuses on bringing fresh food -- instead of the processed stuff -- to work.
"I like to stock up on 'sticks of stuff' like celery, carrots and radishes," she says. And for those who aren't bringing fresh snow peas to the office, Ottelien says, "Try them -- they're delicious as snacks."
So admit it. There are plenty of foods like snow peas that you've never tried. Maybe that's because they look odd, no one you know eats or serves them, the restaurants you frequent don't feature them, you think your kids will despise foods that are perceived as being "good for you," those healthy foods people are talking about have names you've never heard of or can't pronounce, or you've just become pleasantly comfortable eating the same things over and over again.
Sound like you? Those are good excuses for not branching out and trying food you've never tried before.
But it's time to wake up and smell the kefir. Chances are you're missing out on a lot of good food and potential health benefits if you stick to the chips, burger and fries diet.
So this year take a vow and go wild. Add some new food choices to your diet.
The following 10 foods (in random order) are just a few types of food that have health benefits just too good to ignore.
Barley
Amy Mihm, a registered dietitian with UW-Health Hospital and Clinics, says, "Barley is a great whole grain that's good for you. It's a great source for soluble fiber, it reduces the 'bad' cholesterol or LDL, and it stabilizes the blood sugar."
What can you do with barley? You can cook it like you would rice or add parsley and sliced almonds for extra flavor or add it to soups and stews.
Edamame
Often called one of the world's "wonder foods," edamame (pronounced ay-duh-MAH-may) are Japanese soybeans. In some circles of fans, they have achieved rock star status among legumes.
That's because they are high in nutrients, vitamins A and C, iron and fiber.
Among other health benefits, they're considered good for bone and heart health.
Typically, you'll find edamame in your grocer's freezer section either as a shelled or unshelled, in-the-pod option (the pods aren't eaten). Both versions are ready to be thawed and cooked. Sometimes fresh soybeans are available at local produce departments.
Edamame can be included in a large variety of recipes. Boil or steam edamame and serve as veggie dish or use the beans in stir fries, salads or casseroles. "It's one of my favorite foods because it's healthy and it's easy to blend in with many foods," says Mihm. (Her "Seafood Medley" recipe, right, uses edamame.)
Hot peppers
If you think hot peppers are only used to spice things up, think again. Melissa Phillips, a registered dietitian with Dean Health System, says, "Ironically, they have anti-inflammatory benefits. They are also heart healthy and are packed with vitamin C."
Trouble is, you can't add a lot of hot peppers without overtaking the flavor of the food -- or needing to continually douse your throat with water. "Just take out the seeds before you add to salsas or casseroles," says Phillips. "That's where the really hot flavor is waiting to be unleashed. Even if you toss the seeds, the peppers still contain health benefits."
Flax seed
"In over three decades of research flax seed has shown to have omega-3 benefits that can improve brain health, vision, and heart health," says Mihm. "It's also a universal product, meaning you can give it to adults or children."
One caveat with flax seed: In order for the body to digest it, Mihm says it needs to be ground. "You can buy it ground, or you can grind it yourself. It keeps in the refrigerator for about three months and is easy to use. Just sprinkle on foods like cereals or salads."
Hummus
Hummus, usually associated with Middle Eastern foods, is typically made from garbanzo beans (chickpeas) and blended with olive oil.
It is high in vitamin B6 and manganese and is low in sugar and cholesterol. What's more, it is easy to prepare at home. Mihm suggests spreading it on tortillas or on roll-up sandwiches. "You can also use as a snack with pita chips or as a dip for carrots and celery sticks," she says.
Whole wheat pasta
Eating whole wheat pasta can lower your blood sugar. Since it's a nutrient-dense food, it also helps with hunger management.
It's come a long way in the past few years toward becoming a common staple. "Years ago you could only find it in a few stores and in limited varieties," says Mihm. "Now it comes in every conceivable noodle shape."
Kiwi fruit
A lot of kids grew up being told eating carrots would improve their eyesight. But many consumers already know that the kiwi, also known as the Chinese gooseberry, is the new carrot.
"Not only is kiwi high in antioxidants and vitamin E, it contains a significant amount of lutein, which is good for vision," says Phillips.
The brown fruit with the translucent green flesh is a good source of vitamin C. One average-sized kiwi contains about 100 mg of vitamin C. That's the recommended U.S. daily intake.
Slice 'em or dice 'em; there are numerous ways to serve kiwi. Mix in salads, salsa, smoothies, stir-fries or put on top of a sundae.
Beans and lentils
A lot of people know that beans and lentils are healthy foods, but many people don't know that specifically they provide high fiber and good nutrition. "They're a super food," says Phillips. "They keep the digestive system moving, they have high protein, and they're easy to cook with."
Some beans to shop for are black, navy, pinto and kidney beans as well as dried peas and lentils.
Surprise: Phillips even uses beans and lentils in place of ground meat in recipes.
Kefir
This fermented dairy product pronounced "keh-FEER" but more commonly called "KEE-fur -- think Kiefer Sutherland, the actor -- can be found in the dairy aisles of many grocers or at health foods stores.
Kefir originated in the Caucasus Mountains of Russia and has long been known to be high in nutrients and minerals.
"It has similar health benefits to yogurt, looks somewhat like the well-known product, but it is thinner," says Phillips. She adds it to her diet not only because it's a good-for-you food, but because she is lactose intolerant.
"I use it in place of sour cream, mix it on cereal and eat as a snack with frozen fruit on top."
Nuts and seeds
All nuts and seeds have their nutrition benefits story to tell, but walnuts are the latest star to take center stage. The U.S. Food & Drug Administration has said that eating 1 ounces of walnuts a day may reduce the risk for heart disease.
They are also rich in omega-3s, those disease-fighting antioxidants. For those who are afraid to add walnuts to their diet for fear of gaining weight, Phillips says, "The benefits of eating them are piling up while the fear of getting fat is fading away. The trick is to eat them in moderation."
Foodie Ping!
The more you eat fresh fruits and vegetables the less you’re going to eat (or going to want to eat) Big Macs, fries, and pizza. Which I think, in the end, is pretty much the point.
2K2B4G! Nice to read you once again; it’s been awhile.
Man was created a hunter-gatherer. Feed it what it was built for. Veggies are good, so is red meat. Just like in days gone by, which today has now become the way it always was ... LOL.
And you as well - hope your team wins today!
I eat mainly what I grow or butcher myself. It is a nice life. :)
However, Oatmeal was once the ‘wonder food’ and every other year coffee is either ‘good’ or ‘bad’ for you.
I’m not convinced that the Food Pyramid is infallible.
*SHRUG*
Sounds pretty good to me.
If coffee is bad for you - I’m a goner. Life is short - might as well go through it awake, with a caffeine buzz!
I like nuts, brown sugar, chopped apples and a pat of butter in mine. A girl has to keep her strength up! :)
What gives? I don’t see chocolate or beer on this list!
I KNOW!
Every Beer Drinker knows, ‘There’s a sandwich in every can!’ :)
I don’t see any source of real protein on this list. You can’t live on kefir. And a lot of the stuff here, like the kefir, peas, carrots, and kiwi, are very sugary.
Also, you don’t have to grind the flax seed to eat it. Your teeth will grind it up nicely. I feed it to my horse, and when I take a taste it -is- nice and nutty. But one’s teeth take the hard seed cover off pretty well.
Nor my favorite “food”—Coca Cola!
Beans and rice. Rice and beans. A perfect protein for we poor (and getting poorer) ‘0bamaconomy Taxpayers.’ ;)
Also, nuts, whole wheat pasta and flax has a TON of calories. If you are watching your weight and counting calories, you have to be very careful of those 3 things and eat in moderation.
I make a lot at a time, but i put several tbls of crunchy peanut butter in mine while it’s cooking, as well as raisins, and apple or pumpkin pie spice. nom nom nom!!!!
Someone once chided Mark Twain about his smoking and he replied "If you can't enjoy the journey through life, why make the trip?"
I recently gave up smoking cigars and drinking coffee - not because it was bad for me but because the cigars no longer tasted right and coffee started giving me heartburn. Wine on the other hand . . .
Sure, some things I eat/drink may be harmful to me, but I refuse to live like a monk and will stick to Twain's dictum..
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