When looking to eat healthier, and become a better version of your current self the first thing that comes to mind is, “what do I have to take away?” This shouldn’t be the first thing that comes to mind, as many times there are healthy foods jam packed with nutrients that will naturally curb your hunger, making you more likely to avoid the junk food in the first place. There are a variety of foods listed in this article that will get you on the fast track to better health, and they are approved and loved by nutritionists worldwide!
Were you surprised this was the first food on the list? Me neither. This super fruit is jam packed with vitamin C, and covers over 40% of you daily fiber intake! It is easily added to many different foods and can be used in spreads or dip to pair nicely with snacks. You can add it to salads, or simply eat one plain jane, and it will taste amazing. Below is a delicious recipe to get your avocado fix in for the day!
Tomato Avocado Salad
- 1 lb. Roma Tomatoes
- 1 English Cucumber
- ½ medium red onion sliced
- 2 avocados diced
- 2 Tbsp. Extra virgin olive oil, or sunflower oil
- Juice of 1 medium lemon (About 2 Tbsp.)
- ¼ cup (1/2 bunch) chopped cilantro or fresh dill if you don’t like cilantro
- 1 tsp. sea salt or ¾ tsp. table salt
- 1/8 tsp. black pepper
- Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro or dill into a large salad bowl.
- Drizzle with 2 Tbsp. olive oil, and 2 Tbsp. lemon juice. Toss gently to combine. Just before serving toss with 1 tsp. sea salt and 1/8 tsp. black pepper.
I am sure you have heard of this gluten free food by this point, as it has become all of the rage these last few years. Not only is it free of white flour (which does nothing for you) it is packed with protein, fiber, and magnesium (to name a few). There are an abundance of ways to eat quinoa, and it serves as a substitute for rice if you want it to. See the recipe below, and get cooking!
Kale and Quinoa Salad With Lemon Vinaigrette
Yields: 8| Calories: 229g per cup
- 1 cup of dry quinoa rinsed well
- 2 cups of water
- 2 cups of chopped kale, loosely packed
- ½ cup dried cranberries or raisins
- ½ cup of diced walnuts (optional)
- ¼ cup extra-virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon whole grain mustard
- ½ teaspoon dried oregano
- 1/8 teaspoon sea salt
- 1/8 teaspoon black pepper
- Preheat oven to 325 degrees. While cooking the quinoa, add walnut pieces (if using) to a baking sheet and roast them for ten minutes. Cool and set aside.
- Salad: Add the quinoa, and water to a pot and boil over medium high heat. Cook for 15 minutes, or until the quinoa has soaked up most of the liquid. Turn the burner off, and add kale, and cranberries. Leave the covered pot on the burner until the kale is withered.
- Lemon Vinaigrette: Add all of the ingredients to a bowl, and whisk together. Refrigerate for 1-2 hours before adding to the salad. Whisk again before serving.
- Toss the salad with the dressing and enjoy!
My mouth is already watering for some sweet potatoes. As an added bonus, nutritionists approve, and they are healthy! Hooray! Yes, they are a starch, but they are rich in beta carotene which promotes healthy skin and eyes. They can be made in casseroles, soups, sides, as well as be turned into a chip (see below!). Get creative with this yummy ( and healthy) food!
Sweet Potato Chips
- 1-2 Sweet potatoes washed and cut into thin slices
- Cooking Spray (or olive oil)
- Salt (optional)
- Parchment Paper
- Wash the sweet potatoes and peel off the skin.
- Cut the potatoes into equal sliced sizes.
- Lay a piece of parchment paper down, and either spray them with cooking spray or drizzle olive oil over them. If you are using salt, add the salt lightly onto the baking sheet.
- Pop them in the microwave for 4-5 minutes (depending on the strength of your microwave). Keep an eye on the edges, and once they start to curl up, they are complete. Watch out, as they have a tendency to burn quickly!
- Let cool for at least 30 seconds before eating.
I know, back in the day this may have been your worst nemesis. Don’t push this nutrient packed veggie away from your plate so fast though. It has made this list for a reason, and one of them being the high content of folate, magnesium, and fiber. Broccoli is also loaded with bone building vitamin K, and is a natural “alkalizing food.” There are so many ways you can enjoy broccoli, but I am going to give you a simple recipe below.
Simple Roasted Broccoli
- 2 medium heads of broccoli
- 2 garlic cloves, finely sliced
- 4 Tbsp. extra virgin olive oil, separated
- ½ tsp. salt (adjust to your taste)
- Black pepper
- Zest of half of a lemon
- 1 ½ Tablespoon of lemon juice
- 1 Tablespoons freshly grated parmesan cheese
- Preheat the oven to 350 degrees
- Cut into broccoli florets and placed on a baking tray
- Drizzle with 2 Tablespoons of olive oil, and scatter salt, pepper, and garlic overtop.
- Bake for 20-25 minutes until the tips of the florets are slightly browned. The broccoli should be tender yet crisp.
- Remove from the oven and right away drizzle the lemon juice overtop, as well as the remainder of the olive oil. Toss to combine.
- Serve right away