T he start of a new year marks the perfect opportunity to revisit familiar menu routines and jump- start healthy eating patterns. Adding a variety of fruits, vegetables and whole grains to your plate will not only boost overall nutrition in your diet, but also broaden your culinary horizons. Alice H. Lichtenstein, DSc, director of Tufts HNRCA Cardiovascular Nutrition Laboratory, emphasizes the importance of trying new foods in broadening diet variety: Dont get too caught up in trying to eat more of any one particular fruit or vegetable than another. Instead, work on expanding your palate by in- corporating some foods you dont rou- tinely eat. Were very fortunate today to have such a variety of affordable fruits and vegetables available year-round, so we should take advantage of that.In the spirit of celebrating a diverse diet, here are 11 healthy foods to dis- cover-or rediscover-in 2011. Some may be unfamiliar, but others are forgot- ten staples worth revisiting. Keep in mind that this list is just a starting point to whet your appetite for further food exploration. Explore whats out there, Lichtenstein advises. Some people ap- proach healthy foods with trepidation because they think they dont like them, but there are so many high-quality, easy- to-use choices that they are bound to fnd a few new foods they really enjoy.1 Sardines-Although sardines are hardly a new supermarket offering, theyre often overlooked. Whether canned or fresh, however, sardines are an unassuming nutritional powerhouse. Canned sardines provide protein, calcium and vitamin D and can be used in the same ways as canned tuna; as with tuna, opt for sardines canned in water rather than oil. Fresh sardines or mackerels, their larger relatives, can be grilled and simply topped with lemon juice, a little salt and pepper.Sardines are also a heart-healthy choice. While meats tend to be high in saturated fats, which raise LDL (bad) cholesterol, fish like sardines are high in unsaturated fats. In particular, sardines are a good source of omega-3 unsaturated fatty acids, which promote anti-infammatory pathways, lower triglyceride levels and decrease the risk of cardiovascular disease. The Ameri- can Heart Association recommends eating fsh-especially fatty fsh such as sardines-twice a week.2 Quinoa-This South American food was originally grown in the Andes, where it has been a staple for the Inca people for over 6,000 years and was viewed as sacred in their culture. When cooked, quinoa resembles a grain or cereal, but its actually more closely related to beets than true grains. Once considered an exotic food, quinoa has been making its way into mainstream American markets. With a light texture and nutty favor, quinoa can easily be used in the same way as rice, couscous or oats in both sweet and savory ap- plications. Compared to those grains, though, quinoa offers a more balanced nutritional profle: 9 grams of protein and 4 grams of fber per cooked cup. Unlike most plants, quinoa also con- tains all essential amino acids, making it a complete protein source. (For more on quinoa, see the June 2010 Healthletter.)3 Greek yogurt-Yogurt has long been known as a source of bone-building calcium and satisfying protein. Greek yogurt, however, is a relative newcomer to US markets. As with all yogurts, Greek yogurt is produced by heating and culturing milk with gut- friendly bacteria. Greek yogurt is then additionally strained to remove excess whey for a thicker, creamier fnished product. Even non-fat or low-fat variet- ies of Greek yogurt have a rich taste and mouthfeel.This creamy treat also packs a nutri- tional punch. The process of removing whey naturally results in a higher pro- tein content: Although slightly higher in calories than regular yogurt (100 vs. 80), non-fat Greek yogurt has 18 grams of protein in six ounces, compared to 8.Whether plain, drizzled with honey, topped with nuts or favored with fruit, Greek yogurt makes for a healthful and satisfying snack or breakfast option. With its dense consistency, its also an ideal stand-in for sour cream or cream cheese. Or try making a dip made by mixing plain Greek yogurt with minced fresh or dried herbs.4 Avocados-These bumpy, green- skinned fruits originally hail from South and Central America but are now found worldwide, and with good reason. Besides being appreciated for their rich smoothness and slightly sweet favor, avocados are also a heart- healthy choice. Half a large avocado contains 7 grams of fber and 15 grams of fat, of which only 2 grams are satu- rated. Fiber and unsaturated fats can both improve blood cholesterol levels, and help boost satiety following a meal.Guacamole is perhaps the best- known culinary application of avocado, but there are plenty of other ways to incorporate this green fruit into your diet that dont involve chips. Creamy slices of avocado can replace butter or mayonnaise on a sandwich to reduce saturated fat without sacrifcing favor. Avocados make a perfect salad topper, or can be blended into a homemade vinaigrette or green-goddess dressing. When purchasing avocados, look for fruit with dark green to black skins without bruises or soft spots. Avocados at the peak of ripeness will gently yield to pressure; frm, unripe avocados can be purchased and left to ripen on a countertop.5 Chiles-Despite their rising popu- larity-salsa now outsells ketchup in the US-fery chile peppers still scare some people. But chiles bring more to the table than just heat. Chiles burn comes from a compound called capsaicin, which binds with nervous- system receptors in the tongue and throat, triggering a sensation of heat. At high concentrations, the brain responds to this stimuli by releasing endorphins, which may explain some of the attrac- tion for chile-lovers. Chiles contain the majority of capsaicin in their seeds and white fleshy ribs, so removing these parts will tone down the spiciness. If you can stand the heat, however, capsaicin has been studied for medici- nal properties including anti-coagulant effects.Besides heat, chiles contribute a broad range of favors that can help you cut down on salt in dishes without making food bland. Peppers contain vitamins A and C and potassium while adding very few calories.6 Mangoes-These honey-sweet, smooth-textured tropical fruits may taste indulgent but are a healthful way to add variety to your fruit intake. Once relatively rare here, mangoes can now be found fresh, frozen or dried. Besides eaten plain as a snack or des- sert, frozen mangoes can be blended into a smoothie and fresh diced mango can be added to a salsa or salad. World- wide, mangoes are so popular theyre recognized as the national fruit of India, Pakistan and the Philippines.Like most brightly colored yellow and orange fruits, mangoes are high in beta-carotene, a precursor of vitamin A. Their natural sweetness makes them a fresh and nutritious way to satisfy your sweet-tooth. When selecting fresh mangoes, keep in mind that peel color varies widely and isnt a good indicator of ripeness. Instead, look for fruits that are just slightly soft to the touch and have a fruity aroma.7 Pumpkin seeds-Pumpkin seeds might come to mind only when its time to carve Halloween jack-o- lanterns, but theyre a great addition to your diet year-round. Also known as pepitas, pumpkin seeds contain sig- nifcant amounts of protein, fber and unsaturated fats; as with most nuts and seeds, however, portion control is im- portant as calories can quickly add up (170 calories in a roasted quarter-cup).Pumpkin seeds are also available pre-shelled, making them a convenient and distinctive addition to granola, oatmeal or trail mix. The rich favor and crunchy texture of pumpkin seeds provide a perfect topping for a fresh salad or an addition to baked goods.8 Chinese broccoli-While the nutri- tional advantages of dark, leafy greens are widely known, not everybody loves spinach as much as Popeye. Branching out to try new types of greens may inspire a previously unrealized appreciation for the wide range of tastes, varieties and culinary potential within this group. Chinese broccoli, also known as Chinese kale or gai lan, is one such leafy green. With a mild taste and tender stalks, Chinese broccoli can be steamed or sauted on its own, or used in place of other greens in mixed dishes.Like more familiar spinach, kale and broccoli, Chinese broccoli is low in calories and high in fber and micronutrients. In particular, dark greens like Chi- nese broccoli are rich in vitamin C, folate, vitamin K and beta-carotene. Chinese broc- coli is also a good source of lutein and zeaxanthin, two carotenoids that help preserve eye health in aging.9 Garlic scapes-Easily identifed by their creamy pointed tips and curling green stems, garlic scapes are an eye-catching seasonal treat. Two main types of garlic, hardneck and softneck, are cultivated today, but only hardneck garlics send up long shoots in the spring. Although some conventional markets carry these shoots, also called scapes, head to a local farmers market around June to fnd an abundance of these verdant delicacies.Garlic scapes have a mild garlic favor, without the spicy bite of gar- lic cloves. With a texture similar to asparagus, they can easily be mixed into stir fries, omelettes and vegetable side dishes for an unexpected burst of favor and greens. Blended with olive oil, basil, salt and pepper, garlic scapes become a summery and fragrant pesto; try the pesto in place of cream in mashed potatoes or dressings.Garlic consumption has been associ- ated with disease prevention in many cultures, and organic sulfur com- pounds in the plants may play a role in modulating growth of cancer cells and glucose levels. While this research is still in early stages and based on laboratory tests, increased dietary garlic is likely to have few negative effects besides on your breath.10 Lentils-One of the first food crops domesticated by humans, lentils continue to play an impor- tant role in culinary traditions world- wide. Available in green, yellow, red and brown varieties and costing only a few pennies per serving, lentils are among the most versatile and economical pantry staples. They provide a satisfying base to any soup or stew, or can simply be mixed in equal proportions with rice for a balanced side dish.Unlike most other legumes, dried lentils dont require pre- soaking and cook in under an hour, making them ideal for quick, nutri- tious meals. With eight grams of fber and nine grams of protein in a cooked half-cup, lentils also provide folate, potassium, phosphorus, thiamine and vitamin B6. Plus lentils are one of the few plant-based sources of iron, provid- ing 6.6 milligrams in one cooked cup.11 Chickpeas-Like lentils, chick- peas have long been a part of the human diet and have been found in archaeological sites dating to the Neolithic period. Sometimes referred to as garbanzo beans or ceci beans, chickpeas have a buttery, nut-like favor that combines well with most spices. Canned chickpeas are ready to eat; just open, drain and rinse for a quick ad- dition to salads, curries or soups. (See recipe, page 7.) Chickpeas can also be used as a healthier substitution in many recipes for white potatoes, as they have a similar starchy texture. You can even roast them with a little oil for a crunchy snack. With 143 calories, a half-cup of chickpeas contains 143 calories, 6 grams of protein and 5.3 grams of fber.-Victoria Ho
