- They're a good/excellent source of fiber, vitamins, and other nutrients.
- They're high in phytonutrients and antioxidant compounds, such as vitamins A, E, and beta
carotene.
- They may help reduce the risk of heart disease and other health conditions.
- They're readily available.
How many of these foods are dietary staples and how many could you work to incorporate in your diet?
1. Almonds - High in fiber, riboflavin, magnesium, iron, calcium, and vitamin E; and a healthy monounsaturated fat
2. Apples - High in fiber and vitamin C
3. Blueberries - High in phytonutrients, fiber, and vitamin C
4. Broccoli - High in phytonutrients and vitamins C and A
5. Red Beans - High in iron, phosphorus, potassium, protein, fiber, and phytonutrients
6. Salmon - High in heart healthy omega-3 fatty acids and protein
7. Spinach - High in vitamins A and C, folate, magnesium, beta carotene, lutein, and zeaxanthin
8. Sweet Potato - High in beta carotene, vitamins A, C and B6, fiber, and potassium
9. Vegetable Juice - Easy way to get most of the vitamins, minerals, and other nutrients from vegetables
10. Wheat Germ - High in thiamin, folate, magnesium, phosphorus, zinc, protein, and fiber
Check out the recipe below for a yummy dinner that boasts three of the above foods!
Cumin-Roasted Salmon and Sweet Potato Over Sauteed Spinach
Ingredients:
2 salmon fillets (4 - 5 oz each)
� tsp cumin
� tsp salt
� tsp pepper
2 medium sweet potatoes, cubed
2 cups spinach
1. Preheat oven to 425˚. Grease a baking dish with butter and season the fish with cumin, salt and pepper.
2. Place the fish (skin-side down) and cubed sweet potato in the dish and bake 20 minutes.
3. While the rest is baking, place spinach in saute pan on stove over medium heat, gently tossing until all the spinach has completely wilted and turned bright green.
4. Remove from pan and spread on plates.
5. When salmon and sweet potatoes are done cooking, plate on top of spinach and serve.