 Supermarkets can be a labyrinthine nightmare for the mom and dad who want a healthy table. With so many processed faux-foods, food industry agendas, and the hectic nature of life, eating healthy can be a challenge. “Low calorie,” “fat free,” and “no sugar added” are often just funhouse mirrors: fat-free sour cream may be lower in calories than full fat, but it’s loaded with stabilizers and thickeners, and one is likely to eat more to compensate for the blander taste. But what about a median high road, where you can enjoy healthy food that will liven up your whole kitchen and menu? Next time you’re at the store, consider these tasty foods that not only are great for you, but versatile and delicious.
Greek Yogurt What It Is: Greek yogurt undergoes an extra straining process, concentrating the whey to make it incredibly thick and creamy, even in nonfat versions. When eaten plain, it has a tart and tangy taste. Why It Rocks: With 20 grams of protein per cup, low simple carbohydrates and sugars, and an infinite number of ways to eat, Greek yogurt is the Olympian of yogurts. Like all yogurts, Greek yogurt contains good bacteria that help the digestive tract. Unlike many yogurts, Greek yogurt is usually organic and does not contain artificial yuckies such as high fructose corn syrup. While it is great by itself, the tartness of Greek yogurt makes it a nutritious alternative to sour cream, while its creaminess works well in many sweet and savory recipes. Swap For: Sour cream, sweetened yogurt, and cream in soups, dressings, and gravies. Common Brands: Fage, Oikos, and Chobani.
Old-Fashioned Oats What it Is: Real old-fashioned oats undergo far less processing than instant oatmeal, and retain their natural, healthy qualities. They can be cooked in the microwave or on the stove. Why it Rocks: The difference between instant and bulk-bin regular oats? Two minutes in the microwave, three or four bucks, and around 12 grams of sugar. Regular oats are a complex carbohydrate, which means they keep you fuller longer and will not cause a large blood sugar spike. Loaded with iron, fiber, and even a bit of protein, oats make a powerhouse breakfast. But oats have far more uses—to partially replace flour in baking, as a base for homemade granola or muesli, an alternative to breadcrumbs, and to make pilafs, pizza crusts, pancakes, and even milk. Swap For: Sugary cereals and granolas, instant oatmeal, and flour. Common Brands: Quaker, bulk-bin, and Bob’s Red Mill.
Bison What it Is: More popular in recent years, one can now find bison meat in butcher shops, supermarkets, certain restaurants, and online. Although more expensive than regular beef, many people prefer bison for its nutrition and environmental impact, fast cooking time, and rich taste. Why it Rocks: Bison meat is leaner than chicken or turkey yet has far more iron and protein, while still being low in cholesterol. Unlike the diseased corn-fed cows in slaughterhouses, bison are naturally grass-fed and raised drug-free, which gives them omega-3s, keeps out hormones, and lessens environmental impact. One can use tasty bison in any beef recipe, though the meat takes less time to cook because of its leanness. Swap For: Other meat, especially fatty cuts of beef and dark meat chicken. Common Brands: Butcher shop and meat counter, Great Range Bison, The Buffalo Guys.
Quinoa What it Is: An ancient grain (technically seed), prized by the Incas, quinoa has recently returned to public eye. Its nutritional profile makes very popular among vegans Quinoa has a nutty, hearty flavor and a creamy-crunchy texture that adds dimension to many dishes. Why it Rocks: Though brown rice and whole-wheat couscous are very healthy, quinoa has higher protein, manganese, and iron. What’s more, quinoa is a complete protein, making it great for vegan or vegetarian households. Not just a substitute for dinner rice, quinoa can easily stand in as a healthier cream of wheat or grits, liven up soups and salads, or make pudding and cookies. Swap For: Grits, cream of wheat, and refined (white) grains. Common Brands: Bulk-bin, Ancient Harvest, Eden Organic.
|
 |
|
|
