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Step aside sugar-loaded pumpkin spice latte, this autumn juice recipe takes seasonal drinks to a whole new level. Unlike PSLs, this juice is made with real food ingredients that perk up the immune system and fill your body with vital nutrients all while embodying the flavors of the season.
Juice, often best served green after a sweaty yoga or barre class, can also be filled with autumnal flavors and seasonal ingredients. Leave it to our favorite rooted and grounded fruits and vegetables to get you feeling balanced, brightened, and rejuvenated in these cool fall months.
Packed with sweet potato, apple, ginger, turmeric, and carrot, this autumn juice is filled with whole food superstars. We don’t mean to play favorites, but the sweet potato in this recipe is a total winner. More than just vegetable mash and fries, sweet potatoes are an easily juiced vegetable that deliver ample amounts of nutrients.
Sweet Potato Health Benefits
This orange-fleshed beauty is one of our favorite grounding vegetables. Along with providing nutrient support to the body, sweet potatoes are easily grown across the world and considered an environmentally stable crop.
Fun fact: NASA thinks these potatoes are pretty stellar too. The tubers were chosen as a candidate crop to be grown and incorporated into menus for astronauts on space missions due to their (crazy impressive) nutritional value.
Besides being astronaut-approved, sweet potatoes are a great source of easily digestible fiber, minerals, vitamins, and antioxidants such as beta-carotene. Sweet potatoes also contain bioactive compounds such as phenolic acids and anthocyanins, which contribute to the bright orange color of their skin and flesh and boast health benefits as well.
Just one cup of sweet potato provides 214 percent daily value of vitamin A, 52 percent daily value of vitamin C, 50 percent daily value manganese, as well as impressive amounts of copper, vitamin B6, B3, B1, potassium, and biotin.
With their ample nutrients plus bioactive compounds, sweet potatoes have been widely studied for their abundant health benefits. Numerous studies have shown that sweet potato consumption is linked to anti-cancer properties, reduced inflammation, antimicrobial activity, hormone-balancing abilities, and extreme free-radical-scavenging powers.
This autumn juice recipe also boats other orange-skinned superfoods such as carrots and turmeric. These whole foods deliver impressive amounts of vitamins A and C along with a wide variety of other vital nutrients. Turmeric is especially nourishing and has been shown to reduce inflammation, be protective against certain cancers, and soothe stomach issues. Just a tip, always consume your turmeric with black pepper, which makes its beneficial compounds more bioactive.
Sip the flavors of fall with this seasonal and nutrient-rich autumn juice. We know it will be your new favorite festive drink. Buh-bye, PSLs.
Autumn Juice
Serves 1-2
Ingredients
1 large sweet potato
1 crisp apple, such as fuji or honeycrisp
1-inch nub ginger
1-inch nub turmeric
4 large carrots
Pinch of black pepper
Directions
Run all ingredients through a juicer and finish with a pinch of black pepper. Drink autumn juice immediately or store in the refrigerator in a sealed glass jar for one to two days.
Cayenne pepper really hit its prime in the early aughts. When Giselle Bundchen credited cayenne with helping maintain her slim, Victoria's Secret-worthy figure, the spice was suddenly stylish.
It's almost too easy—just a pinch of some magic powder and suddenly you're a fat-burning machine? Well maybe not a machine, but fiery cayenne does seem to have an effect on increasing the metabolism. It's well documented that turmeric has anti-inflammatory properties that give Advil a run for its money, and cinnamon is coveted amongst those with metabolic disorders thanks to its blood sugar-lowering effect.
The rest of your spice rack isn't to be overlooked—there are some superfood seasonings hidden in the pantry that are worthy of a little more love. Put down the salt and start cooking with these spices—your blood pressure, waistline, and tastebuds will thank you.
Paprika
Sweet, spicy, smoky—paprika comes in tons of different flavors and varieties, but it's always a vibrant brick red. Thanks to its plenitude of antioxidants that impart its quintessential color, paprika is also full of vitamins A and E. Together, they fight free radical damage in the body, but vitamin A also promotes cell growth and recovery, which supports anti-aging.
Fennel
With its distinct taste and smell, fennel is often loved or loathed. If you fall into the latter category, this classic Italian seasoning is worth your adoration—full of phytonutrients, fennel has been proven to have anticancer and anti-inflammatory effects. A special phytonutrient called anethole found in fennel has been linked to slowing the growth of cancer cells and apoptosis, or cell death, in breast cancer cells. Additionally, fennel's antioxidants can help reverse damage to liver cells... So after a really rough night out, look to this spice to help heal your hangover.
Cloves
Especially popular in some of the most beloved holiday foods—gingerbread, hot toddies, and pumpkin pie, to name a few—cloves are a warming and aromatic addition to any dish. Along with their lovely flavor, cloves impart another interesting element to dishes: eugenol. A compound found specifically in clove oil, eugenol is incredibly effective at protecting the body from external toxins found in the environment, like carbon tetrachloride. It's also a potent natural pesticide, so mixing a little clove oil into your lotion can ward off annoying mosquitos and bugs.
Bay Leaves
You don't really realize how important bay leaves are to Grandma's chicken noodle soup, your favorite bolognese sauce, or classic cooked beans until you accidentally forget to throw one into the mix. When you do overlook these dried leaves, it's clear that something is missing. Although the pungent, almost bittersweet flavor of bay leaves isn't necessarily appetizing on its own, when added into dishes and left to simmer, they impart a little extra depth and dimension. Plus, as it turns out, these leaves also bring some pharmacological properties to the table.
Even dried, bay leaves help the digestive system function properly, acting as a diuretic and eliminating toxins. They also contain a plethora of B-vitamins that support the nervous system to increase energy and amp up the metabolic rate.
Thyme
Whether fresh or dried, thyme deserves a permanent place in your pantry, especially during the fall and winter months. The woody and aromatic herb has been used for centuries in aromatherapy to treat illness, but it's proven over time to be a powerful antimicrobial treatment. In fact, thyme actually encourages a healthy immune system by increasing white blood cell formation. Next time you feel a chill coming on, throw some thyme into almost any savory dish to reap the immune-boosting benefits of this spice.
Black Pepper
Try not to roll your eyes. Black pepper—no duh! Of course you already know about this spice. But before you skim to the next incredible ingredient, reconsider black pepper for its fat-burning powers. Yep, you read that right. That freshly ground black pepper you've been declining at restaurants for years can actually help your body break down fat cells. Plus, pepper raises core body temperature, forcing the body to eliminate toxins via sweat.
Nutmeg
Too often, nutmeg is relegated to holiday treats (what's up, eggnog?), but there are plenty of reasons to throw nutmeg into your cooking all year round. Nutmeg has long been used as a home remedy for insomnia—and there's actually something to this old wives tale.
This spice has a high magnesium content, which has been proven to help those who suffer through restless nights fall asleep and relax far more easily than normally. The powerful antioxidants myristicin and elemicin found in nutmeg fight inflammation and pain, and some researchers believe actually slow down the deterioration of neural pathways in the brain. Slow down aging and maintain memory for a long time? Sounds like it's time to start adding nutmeg to every morning cup of joe.
Easier on the planet’s water and land resources—and often easier on your digestive tract than animal proteins—plant foods offer ample essential amino acids to build muscle and maintain optimal health. From quinoa to lentils to chia, you’ll find these protein-rich plant foods ground into powders, added to breads and bars, and bringing substance to soups and other packaged vegan and vegetarian foods. Eating them fresh and whole is even better, of course, because you’ll also benefit from these foods’ abundant phytonutrients and antioxidants, in addition to essential amino acids, our bodies’ building blocks.
5 TOP MAINS
- Tempeh (7 ounces = 20 grams)
- Lentils (1 cup cooked = 18 grams)
- Chickpeas (1 cup cooked = 14.5 grams)
- Tofu (3 ounces = 9 grams)
- Quinoa (1 cup cooked = 9 grams)
5 TOP ADD-ONS
- Hemp seeds (3 tablespoons = 10 grams)
- Peanuts (¼ cup = 9.5 grams)
- Almonds (¼ cup = 8 grams)
- Sunflower seeds (¼ cup raw = 7 grams)
- Chia seeds (2 tablespoons = 6 grams)
Do you need to combine them?
These proteins are not all “complete” (except soy and quinoa)—most plants lack one or more of the essential amino acids; but plant-based nutrition has come a long way since its early days of combining bland, brown foods in the same meal. Now we know that vegetables like spinach pack a protein punch too; and as long as you have a variety of protein-rich foods in your diet, you don’t need to carefully plan proteins at every meal.
Can plant proteins meet your needs?
For kids, total protein (in grams) should be about 0.4 times bodyweight in pounds. For adults, it should be about 0.36 times bodyweight in pounds. So, if you’re a 130-pound 40-something, you’d want to aim for about 47 grams of protein. Thus if you add 2 tablespoons of chia (6 grams) and ¼ cup of almonds (8 grams) to one cup of cooked oatmeal (which also has 6 grams), at 20 total grams you’re nearly halfway there.
Consuming fruits and vegetables provide copious health benefits. Produce consumption has been shown to lower the risk of developing various chronic conditions and is protective against certain types of cancer. Experts recommend consuming a rainbow of colored produce to provide the various vitamins and minerals that are essential to maintain optimal health. Do your body and taste buds a favor and choose to add blueberries into your diet. Blueberries are packed with nutrients which provide many health benefits.
6 Main Health Benefits of Blueberries
(1) Vitamin C
Get 25% of your daily vitamin C requirements in 1 cup of blueberries. Vitamin C is essential for tissue growth and repair, keeping gums and teeth healthy, and aids in iron absorption. Vitamin C is also an antioxidant which can neutralize free radicals. Free radicals are responsible for the aging process on the body and may play a negative role in cancer, heart health, and inflammatory diseases such as arthritis.
(2) Manganese
One cup of blueberries contains 25% of your daily manganese requirements. Manganese is essential for tendon and skeletal development and may play a role in blood pressure, fertility, reproduction and energy production.
(3) Vitamin K
Obtain about one third of your daily vitamin K requirements by consuming 1 cup of blueberries. Vitamin K is essential in blood clotting. Blood clotting is important to prevent excessive bleeding with an open cut. Studies also suggest that vitamin K may also be involved in calcium metabolism and in maintaining bone health.
(4) Anthocyanins
Anthocyanins are compounds that provide blueberries with that rich blue/purple color. Studies suggest that, due to its antioxidant properties, anthocyanins may play a role in decreasing the risk of cancer, cognitive decline and heart disease. The disease-fighting powers of Anthocyanins is one of the many reasons experts, such as the Academy of Nutrition and Dietetics, recommend consuming a rainbow of different colored fruits and vegetables.
(5) Fiber
1 cup of blueberries contains 4 grams of fiber. Fiber is essential for bowel health because it promotes bowel regularity and reduces constipation. Fiber not only regulates blood sugar and helps with satiety, but it can also reduce blood cholesterol. Reducing blood cholesterol can help lower the risk of developing heart disease, diabetes, and diverticulosis.
(6) Low in Calories, Fat, and Cholesterol
One cup of blueberries provides only 85 calories and essentially no fat and cholesterol! Blueberries make a great snack (and treat!) for individuals trying to lose weight due to the low calorie content. Blueberries make a good heart healthy snack because they are low in fat and cholesterol. Consuming excess cholesterol can cause plaque to build up in the arteries which could lead to a heart attack or stroke.
For being low in calories, fat, and cholesterol, blueberries are packed with nutrients and antioxidants-making it a great snack to add to your diet. Not only is it a great food for weight-conscious individuals, but blueberries are also great for those whom want to eat a heart and bone healthy, bowel friendly, and antioxidant rich snack.
Coconut water, the subtly sweet and electrolyte-filled beverage touted as nature’s energy drink, recently exploded in popularity. And it opened the floodgates: On today’s store shelves, you’ll find even more unusual specialty waters that deliver hydrating alternatives to sugary fruit juices and sodas.
In addition to fewer calories, these new “waters” offer perks such as vitamins and minerals, antioxidants, electrolytes, and, notably, sustainable ingredients sourced from North America rather than Southeast Asia, where coconuts are typically harvested before they’re shipped to the United States. Check out these natural quenchers—sometimes enhanced with yummy ingredients—for unique taste and health benefits.
Alkaline Water
What it is: Alkaline water is infused with trace minerals like calcium, magnesium, sodium, and potassium to elevate its pH to 9.5 (neutral is 7).
Why we love it: Most American diets contain too many acid-producing animal products and insufficient alkaline-promoting fruits and vegetables. Some believe drinking alkaline water counteracts this imbalance to improve bone and muscle health.
The facts: One study published in The American Journal of Clinical Nutrition found that older adults who followed an alkaline diet for three years maintained more muscle mass than the control participants.
Try: Essentia Alkaline Water
Almond Water
What it is: Not to be confused with almond milk, which comes from ground almonds, almond water is made with boiled sliced almonds, water, cane sugar, and almond extract.
Why we love it: It’s delicious! Almond water differs from other plant-based drinks because it doesn’t claim to be uniquely functional. It’s simply a refreshing, slightly sweet sipper to enjoy alone or with meals.
The facts: The first nationally available almond water uses a traditional French recipe from the founder’s grandmother.
Try: Victoria's Kitchen Almond Water Original
Artichoke Water
What it is: A whole artichoke—including the heart, stem, leaves, and flower—is extracted into a bottle using a proprietary method to retain nutrients.
Why we love it: Sometimes balanced with lemon and fresh mint and packing just 40 calories per 8 ounces, artichoke water delivers liver-supporting phytonutrients like silymarin.
The facts: Artichokes are typically harvested close to manufacturing facilities in California, so they boast a low carbon footprint.
Try: Arty Artichoke Water
Cactus Water
What it is: Juice and extract from the prickly pear cactus is blended with water and other natural ingredients such as lemon and stevia.
Why we love it: Popular in Latin America, prickly pear is rich in antioxidants and carotenoids, magnesium, and vitamin C.
The facts: Southwestern folk medicine uses prickly pear cactus fruit and juice to treat maladies from diabetes to hangovers.
Try: Caliwater Cactus Water
Coconut Water
What it is: Slightly bittersweet coconut water comes from the clear liquid found in young green coconuts.
Why we love it: Touted as nature’s ultimate hydrator, coconut water contains high levels of electrolytes like potassium, magnesium, and calcium.
The facts: In remote areas of the world, doctors have successfully used coconut water intravenously to rehydrate patients in emergencies.
Try: Harmless Harvest 100% Raw Coconut Water Dark Cacao
Maple Water
What it is: Though traditionally processed into maple syrup, maple water is the unrefined tree sap that naturally travels through maple tree trunks in the spring thaw.
Why we love it: Slightly sweet and mild flavored, this refreshing beverage contains dozens of phytonutrients, including some unique to tree waters.
The facts: Drinking maple water conserves American forests by providing landowners a way to monetize their forests without cutting trees down.
Try: Vertical Water 100% Pure Maple Water
Melon Water
What it is: The best melon waters contain one cold-pressed ingredient: watermelon.
Why we love it: This energizing beverage is rich in anti-inflammatory antioxidants, potassium, and citrulline, a muscle-supporting amino acid—making it a fantastic sports drink.
The facts: Some melon waters incorporate the watermelon rind, which contains even higher concentrations of citrulline.
Try: WtrMln Wtr Cold Pressed Juiced Watermelon
Cashew: the next coconut water?
Usually left on the ground to rot, bright-red and yellow cashew apples are the stems left over after cashew nuts are plucked for harvest; they’re tangy, sweet, and packed with vitamin C. Now, a few large companies are putting this previously ignored resource to good use. PepsiCo India recently teamed up with the Clinton Foundation (yes, those Clintons) to collect cashew apples from a local network of small-scale farmers in India, turning the crop into a mixed-fruit drink (sold in India) and replacing more expensive ingredients like apple, pineapple, and banana. The dozen or so growers told The New York Times that this season’s cashew apple sales raised their families’ incomes by as much as 20 percent.
Chickpeas or Garbanzo Beans are a legume many of us are familiar with, in fact they are the most widely consumed legume in the world, but do you know the many nutritional benefits they have?
Originating in the Middle East, chickpeas have a firm texture with a flavor somewhere between chestnuts and walnuts. Like most beans, they are rich in fiber; both soluble fiber, which helps to eliminate cholesterol from the body, and insoluble which acts like a “broom” in the intestinal tract (more on insoluble fiber later). They are a rich source of folate, vitamin E, potassium, iron, manganese, tryptophan, copper, zinc and calcium. As a high-potassium, low-sodium food they may help reduce blood pressure.
Chickpeas are the basis for hummus, the bean spread spiked with garlic and olive oil, great for a healthy satisfying snack. They're an imperfect round, and beige in color, and give a nut-like flavor and firm texture. More on health...
Full of Fiber!
Recent studies have demonstrated that the fiber in chickpeas can be metabolized by bacteria in the colon to produce short chain fatty acids (SCFAs). SCFAs provide fuel to the cells that line your intestinal wall, helping to lower your risk of colon problems, including possibly lowering your risk of colon cancer. The soluble fiber in garbanzo beans also helps with blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Two cups provide nearly 25 grams of fiber! Introducing new fiber rich foods to your diet can cause gas and bloating, so start off slow!
Curb your appetite: a recent study reported more satisfaction with foods when garbanzo beans were included; less calories and processed foods were also consumed.
Full of Antioxidants!
Researchers have recently found that many of the antioxidants present in garbanzo beans are especially concentrated in the outer seed coat that gives the beans their distinctive color. Darker-colored "desi-type" garbanzo beans appear to have greater concentrations of antioxidants than the cream-colored garbanzos, the "kabuli-type" that are regularly found at salad bars and in canned products. Antioxidants are found in both types as well as many minerals and other health promoting nutrients mentioned above. If you have previously stayed away from darker-colored or irregularly-shaped garbanzo beans, now’s the time to try them!
Garbanzo beans can be purchased dried or canned and sometimes fresh. Always rinse canned beans before using and dried beans should be soaked for at least 4 hours before cooking. Read package specific labeling for further details. There are also chickpea snacks on the market, that will leave you feeling full and satisfied – check labels for allergens, etc.
For most of us, summertime is synonymous with long days, warm evenings, visits to the pool, and, above all, sunshine. But when that glorious yellow orb is warming and lighting the world, it can be easy to forget to stay hydrated. This is problematic, because poor hydration can lead to a host of short and long-term health problems, including constipation, nose bleeds, headaches, coughing, fatigue, acne, and unwanted weight gain. But staying hydrated when it’s hot outside doesn’t have to be a difficult chore; by including certain foods in your diet, you can help your body stay happy and hydrated while you beat the heat.
Here are 20 foods to stay hydrated with, so keep them on your menu when the days start to grow long and hot.
1. Watermelon, water content: 92%
Watermelon is a cherished summer treat, and for good reason—it’s tasty, fun to eat, and undeniably refreshing. Of course, it’s no secret that watermelon is loaded with water; after all, it’s even in the name. However, it also contains lycopene, which is an antioxidant believed to help fight cancer.
2. Strawberries, water content: 92%
Another summer favorite, strawberries are as water-rich as watermelons, but thanks to their small size, they are a bit easier to eat while on the go. They may also promote bone health, boost short-term memory, and even help burn stored fat.
3. Apricots, water content: 86%
Generally only available fresh through the beginning of summer (due to the fact that they bloom early, have little tolerance to extreme heat, and are difficult to ship), fresh apricots are nonetheless widely popular. In addition to having a high water content, they are also rich in antioxidants, fiber, and beta carotene.
Although you’re probably less-likely to grab a handful of lettuce to take along on your summer walk or July beach-trip, one of the things that makes lettuce such a wonderful food is that it’s easy to incorporate into other meals. A healthy salad or fresh sandwich can be a great way to get the hydrating benefits of lettuce—as well as the other nutritional advantages—while still enjoying a delicious meal.
5. Spinach, water content: 92%
Spinach doesn’t have quite as much water in it as iceberg lettuce, but it is a bit more nutritious overall. However, the calcium and iron in raw spinach are often unprocessable by the human body, because of a compound called oxalic acid that is also present in spinach. This problem can be solved by simply cooking the spinach, blending it in a smoothie, or by pairing it with foods rich in vitamin C.
6. Grapefruit, water content: 91%
Tart and tangy, grapefruits are loaded with mouth-watering citrus juice. They’re also suspected to help burn unwanted fat, while reducing cravings and boosting the immune system. For added nutrients and hydration, consider peeling the grapefruit and eating it like an orange, rather than cutting it.
7. Sweet Peppers, water content: 92%
Sweet peppers are large, mild peppers which have a subtle sweet flavor and are generally very crisp. They come in a variety of colors, but all of them have a high water content. They are often used in salads and main dishes, but when sliced into smaller sections, they can make a great mid-day treat that’s high in vitamins C, E, B6, and helpful enzymes, and low in calories.
8. Tomatoes, water content: 94%
We’ve come a long way in the last 200 hundred or so years, when the prevailing British and American belief was that tomatoes were poisonous (despite the fact that they were eaten regularly in Spain and Italy). These days, tomatoes are found in dishes around the world, and are considered by many to be world’s most popular (and possibly most nutritious) fruit.
9. Radishes, water content: 95%
Often overlooked as a standalone vegetable, radishes are nevertheless a slightly spicy treat that can also help keep you hydrated and healthy. This is because radishes contain vitamin C, zinc, and phosphorus, which all play a part in keeping you feeling your best during the hot months.
10. Cauliflower, water content: 92%
Although you may not realize it, cauliflower actually has as high of a percentage of water as strawberries—this helps contribute to the crispiness for which cauliflower is known. It also contains sulforaphane (which is believed to kill cancer stem cells), is loaded with vitamins, and helps to regulate digestion.
11. Broccoli, water content: 91%
Similar to cauliflower in many respects, broccoli is likewise full of vitamins and sulforaphane, and contains a high amount of water. It is best for the body when eaten raw.
12. Carrots, water content: 87%
Carrots are best known for their bright orange color and their sometimes-debated ability to improve vision. What they’re not as well known for is their water content. However, carrots are easy to pack along for snacks, and can help keep the body hydrated.
13. Cantaloupe, water content: 90%
Cantaloupe is another great summer treat that will keep you hydrated. As summer-season fruits, they are available fresh all the way through to the end of August. They are nutritious and low in calories, and have a unique musky flavor. Consider giving it a sour-tasting flavor boost by eating it with a dash of lime or lemon juice.
14. Zucchini, water content: 95%
Although green squash such as zucchini may not sound like the perfect summer snack, it is loaded with lutein and zeaxanthin (which promote healthy vision), manganese (which protects tissue from damage caused by free radicals), and massive amounts of vitamin C. Zucchini also has a very high water content, and is the perfect addition to your summer diet.
15. Celery, water content: 95%
Celery is a perfect food for satisfying cravings and promoting weight loss, all thanks to its high water and fiber content, and its absurdly low calorie count. At the same time, celery contains vitamins A, C, and K, making it nutritious as well as filling and thirst quenching.
16. Pineapple, water content: 87%
One of the most popular tropical fruits, pineapples are extremely rich in vitamin C. In fact, 1 cup of fresh pineapple contains over 100% of the recommended daily value of vitamin C. Pineapple is also high in manganese, making it a healthy and energy-rich fruit that will also keep you hydrated.
17. Peaches, water content: 88%
Another fruit which is great by itself or as a part of a larger meal, peaches are also known to calm upset stomachs and even relieve anxiety (they’re known as the “Fruit of Calmness” in Hungary). Their juicy flesh contains significant amounts of water, and makes a great snack.
18. Cranberries, water content: 87%
The health benefits of cranberries are widely recognized, which is one of the reasons that cranberry juice is so often mixed with other juices. Cranberries contain vitamin C, fiber, and more antioxidants than almost any other fruit or vegetable. Their high water content makes them a must for those who want to eat healthy and keep hydrated.
19. Blueberries, water content: 85%
These small, dark berries are often added to other dishes, and are known to help lower cholesterol, and also decrease the risk of diabetes and heart disease. Much like cranberries, they contain incredibly high amounts of antioxidants. And, also like cranberries, blueberries contain a high percentage of water.
20. Cucumber, water content: 96%
If cucumbers contained any more water, they’d probably be a soup. Suffice it to say that cucumbers contain more water than almost any other solid food. And, thanks to their high levels of vitamins, their ability to help flush toxins from the human body, and their usefulness in controlling blood pressure, cucumbers are actually one of the most nutritious foods available.
So, don’t let the summer heat dry you up; grab a few of your favorite hydrating ingredients and make a summer smoothie that will not only quench your thirst, but also nourish your body in the process. Now get out there and enjoy that sun!
Dinner's at eight, but you just can't wait...try one of these nine healthy snacks to tide you over.
Cashew-Strawberry Crunch
Think of this as a gourmet cook's PB & J. Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch. (Or substitute peanut butter and Triscuits.) Drizzle with ½ tablespoon honey and top with sliced strawberries.
Health bonus: Nut butters are full of heart-healthy monounsaturated fats.
One-Minute Antipasto Plate
Roll a thin slice of prosciutto or ham around a part-skim mozzarella string cheese. Eat with a few olives and grapes, or add roasted bell peppers (from a jar) drizzled with balsamic vinegar.
Health bonus: Contains almost a quarter of a woman's 1,000-milligram recommended daily allowance for calcium.
Pineapple and Pistachios
Combine about ¼ cup dried pineapple pieces with about 25 pistachio nuts. (For a treat, use chile-lime pistachio nuts, available at specialty stores.) Other winning dried-fruit-and-nut combos: raisins and peanuts, apricots and almonds, cherries and hazelnuts.
Health bonus: Pineapple and nuts are both good sources of antioxidants.
Cottage Cheese and Apples
Slice an apple, such as Fuji or Granny Smith, and top with ½ cup of low-fat cottage cheese (look for 4-ounce four-packs from Breakstone). Or replace the fresh apple with two drained cinnamon-spiced apple rings, such as Musselman's (which can be found in the canned-fruit aisle).
Health bonus: Provides protein, calcium, and fiber.
Cheese Melt
Spread ½ teaspoon of spicy mustard on a cocktail-size slice of thin whole-grain rye bread. Add a thin square of sharp Cheddar (about the same size as the bread) and broil until the cheese melts, then top with a slice of tomato and a sprinkling of caraway seeds.
Health bonus: Rich in calcium.
Parmesan Pita Crisps
Sprinkle 2 tablespoons of grated Parmesan evenly over a 4-inch whole-wheat pita. Dust pita with ¼ teaspoon dried oregano and broil until the cheese browns. Cut into quarters.
Health bonus: Good balance of protein, fat, and fiber.
Creamy Feta-Walnut Dip
Place 2 cups plain nonfat yogurt in a sieve lined with a coffee filter. Let stand in the refrigerator for 1 hour or overnight. Discard the liquid and spoon the thickened yogurt into a small bowl. Add ¾ cup (3 ounces) crumbled Feta cheese, 2 cloves minced garlic, 2 tablespoons finely chopped toasted walnuts, ¼ teaspoon freshly ground black pepper, and ¼ teaspoon hot sauce. Mix well. Cover with plastic wrap and refrigerate for at least 2 hours to allow the flavors to blend. Makes 1½ cups.
Pair Feta-Walnut Dip with cherry tomatoes, a whole-wheat pita, or baby carrots.
Health bonus: An easy way to get calcium, protein, and monounsaturated fat.
Edamame
Grab a handful of frozen shelled soybeans and run them under steaming-hot water for a quick thaw. For a tangy twist, add a spritz of lemon.
Health bonus: Contains 8 grams of fiber and lots of cholesterol-lowering soy protein.
Fresh Vegetables With Dressing
Slice a cucumber into strips and place on a plate with baby carrots or baby corn. Dip in a lower-fat dressing, such as Annie's Naturals Roasted Red Pepper Vinaigrette or Trader Joe's Carrot-Ginger.
Health bonus: Fiber-rich and very low-calorie.
The next big thing in nutrition might be these tiny seeds.
Chia, hemp, and flax … it’s been said that these tiny seeds are the next big thing in nutrition. If you’ve ever searched for a healthy smoothie recipe or healthy breakfast recipe, chances are you’ll find at least one of these seeds listed in the ingredients. So, why is there so much hype around these “super seeds” and how do we know which ones to include in our diets?
Seeds have been deemed “nutritional powerhouses” by health experts and for a good reason. It’s no wonder: seeds deliver as much protein as nuts (and in some cases more) and all three of these seeds deliver heart-healthy alpha-linolenic acid (ALA), the plant-based omega-3 fat, also found in walnuts. All three of these seeds listed below are packed with healthy oils, fiber, disease-fighting minerals and enzymes, antioxidants, and proteins. Each one of these tiny wonders has its own unique nutritional value and can be easily incorporated into just about any recipe without changing its taste or texture.
Here are 3 super food seeds that will add a nutrient-packed punch to your diet:
Chia Seeds
What is it? You may have heard of them first as the seeds that grow toy Chia pets, but chia seeds are actually an ancient super food used by Aztec warriors to increase energy and stamina on the battlefield.
Why is it good for you? In addition to being an excellent source of fiber, antioxidants, and protein, chia is very rich in omega-3 fatty acids. Integrative Nutrition visiting teacher Dr. Andrew Weil suggests they may have even more so than flax. Not to mention that this tiny seed may have over three times more calcium than milk! Chia also forms a gel when added to liquid and absorbs ten times its weight in water making it an excellent source of hydration.
Try this Chia Chocolate Tapioca Recipe for a delicious and simple way to enjoy Chia seeds.
Hemp Seeds
What is it? Hemp seeds come from the same Cannabis species as marijuana, but don’t worry about testing positive for drugs after consuming these seeds—the minuscule amounts of tetrahydrocannabinol (THC) found in hemps seed make them perfectly safe to incorporate in your healthy diet.
Why is it good for you? Hemp seeds contain all the essential amino acids—something uncommon in plant protein sources. This means that hemps seeds are a fantastic protein supplement for people on a plant-based diet. They’re also chock-full of fiber and packed with other nutrients, such as omega-3 and omega-6, vitamin E, B vitamins and folic acid.
Start your morning off right by blending a tablespoon of hemp seeds into your oatmeal or your post-workout smoothie for an extra hit of protein and nutrition.
Flax Seeds
What is it? This seed comes from the flax plant and has been celebrated for centuries for its health benefits by people all over the world.
Why is it good for you? Flax seeds are rich in Alpha-Linolenic Acid (ALA), an essential fatty acid and powerful anti-inflammatory. Some studies show that due to their anti-inflammatory properties, flax seeds may help to prevent heart disease and reduce certain types of cancers. They are also an excellent source of dietary fiber, lignans, calcium, potassium, and magnesium, among other nutrients. To get the most out of your flax seeds, try grinding them first—this will make them easier for you to digest and absorb all the nutrients.
Just sprinkle ground flax seeds into cereals, baked goods, smoothies, and yogurt for an extra boost of vitamins and minerals.
Which seeds do you add in your diet?
Don't completely ditch fat-free dressings, and feel free to eat some white vegetables.
Nutrition advice comes so fast and furious, sometimes it’s hard to keep track of what’s good and what’s bad for you. And oftentimes when that advice is boiled down to a hard and fast rule, that rule becomes, well, slightly untrue. So TIME asked some nutrition experts to identify the more common food myths we hear, and the truth behind them.
MYTH: Microwaving foods kills nutrients
Microwaving is actually among the more preferable ways of keeping all the good things in foods like vegetables intact. Boiling can leech out valuable vitamins and minerals, but because microwaving heats up food without using a lot of water, it helps foods to stay nutrient-packed.
MYTH: The more grains, the better
While grains are certainly preferable to refined white flour because they contain more fiber and vitamin B, don’t fall into the multigrain trap. Just because a product has multiple different grains doesn’t mean those grains aren’t processed and stripped of many of the good things you want from them. “In processing grains for convenience, you’re potentially losing the nutrients and changing the degree to which they are absorbed,” says Nicolette Pace, spokesperson for the New York State Dietetic Association.
Check the label and look for the word “whole” before any grains listed. And make sure the whole grains are the first thing among the ingredients, which confirms that they make up the most important part of the food.
Another clue is the fiber content. “If you’re seeing than an 11-cracker serving contains 1g of fiber, there’s probably not a lot of whole grain in there,” says Pace.
MYTH: Fat-free salad dressings are healthier
Fruits and vegetables have fat-soluble nutrients that need fat in order to work–like the lycopene in tomatoes, which has been linked to lower cancer and stroke risk. Opting for a fat-free dressing may deprive you of those benefits. Try olive oil-based options instead, or add avocados and nuts, both of which contain healthy fats, to your salad instead.
MYTH: Avoid white vegetables
Nutrition experts advocate for colorful foods – the brighter, and more diverse the rainbow on your plate, the better. And that’s still true; carrots and strawberries are high in beta carotene, an important antioxidant that fights damaging inflammation in cells, and dark green produce is a rich source of antioxidants, fiber, calcium, and vitamins like C and K.
But that doesn’t mean that their white cousins are nutritional failures. In fact, cauliflower, garlic, onions, mushrooms, and, yes, even potatoes are good sources of fiber, antioxidants, and potassium. And while the white potato has become tuber non grata for dieters, adding a moderate amount of potato to your diet won’t derail weight entirely. In fact, because it’s so full of fiber, a little goes a long way toward making you feel full and eating less overall. “It’s something you can use as a vehicle to build a meal,” says McDaniel. “If you add broccoli and little bit of cheese, it can be a satisfying meal for someone trying to lose weight.”
MYTH: Juice cleanses are cleansing
“People think juice cleanses are a good way to detox the body,” says Jennifer McDaniel, spokesperson for the Academy of Nutrition and Dietetics. “But I remind my clients that you have a built-in detox organ, the liver, and it’s very good at what it does.” It probably won’t harm you if you go on a juice cleanse for a day or so, but as a way to lose weight, it’s not such a good idea, since it deprives you of proteins and fats, and may lead to losing muscle.
MYTH: Coffee will only make you thirstier
While the caffeine in coffee is a diuretic, meaning it draws water out of your body, the amount of water in coffee means that overall, it can be a thirst quencher. Water is still your best option to stay hydrated, but don’t avoid coffee if you’re a regular java drinker because you think it dehydrate you.
