Find quick and nutritious recipes and science-based nutrition tips that make healthful eating easy and actionable. No long ingredient lists or complicated cooking techniques—just simple, nourishing recipes for everyday life.
This month’s cheat sheet is all about versatile nutritious foods that you should incorporate into your daily diet if you haven’t already. There is a mix of classic staples, trendier basics, and a couple fun brands worth checking out. Read on for a breakdown of why their nutritious and how you can use them.
It might not be summer anymore, but that doesn’t mean you need to forget about the all those nutrient-dense berries. Frozen berries are a freezer necessity. Unlike the fresh berries you’ll find at the grocery store during the colder months, frozen berries are typically picked at peak ripeness, which means more flavor and nutrients. Plus, they’re definitely cost-effective. You won’t watch your money go in the trash when that carton of fresh berries you splurged on spoils (frozen berries are usually cheaper than fresh, too).
Of course, berries are seriously nutrient-dense. Their small size packs in fiber, vitamins, minerals, and powerful antioxidants. Add them to smoothies or baked goods; use them to top yogurt or oatmeal; or eat them on their own for a snack or dessert. My personal favorite is a frozen fruit + nut butter combo for a little treat.
Quinoa has definitely made a name for itself in the health food world. This nutritious pseudo-grain (it’s technically a seed, but since it’s cooked and consumed like a grain it’s often referred to as a grain) is packed with protein, fiber, and important minerals such as iron, manganese, magnesium, and phosphorus. Quinoa is also a great option for those that have a gluten intolerance or Celiac. Mild in flavor, this nutritious grain can be used in a variety of dishes including: breakfast porridge, veggie burgers, bowls, salads, soups, and much more.
I first really started to love tahini when I studied abroad and the peanut butter selection (my not-so-secret obsession) was seriously lacking. As a result, I turned to tahini for my nut/seed butter fix and soon realized it’s so much more than just a hummus ingredient. Spread it on toast, drizzle on salads and bowls for an easy dressing, or switch up your usual hummus or ranch dip for tahini. This trendy sesame seed butter can even be used in place of almond or peanut butter in baked goods (it goes especially well with chocolate, in my opinion). Plus, it provides tons of important nutrients including healthy fats, fiber, protein, selenium, iron, zinc, and calcium.
You know staying hydrated is important, but here’s why: Water is needed for every system in your body and is required for carrying nutrients to your cells and flushing out toxins. As a result, hydration can impact energy levels, brain function, digestion, and skin health. With cooler temps and dry heat during the fall and winter months, it can be easy to get dehydrated without realizing. Tea is not only a flavorful way to hydrate, but it also provides health-promoting polyphenols and antioxidants. While there are many tea health claims that are not well substantiated or researched, you can at least be confident it’s a flavorful way to increase your water and antioxidant intake.
Granola is one of those sneaky food items that is often covered in nutrition buzzwords but has a nutrition facts label and ingredient list that are not so nutritious. That being said, there are some great brands out there that do provide healthy and delicious options. Purely Elizabeth has some fun and tasty flavors worth checking out, like this festive pumpkin cinnamon flavor that’s my personal favorite.
Fermented veggies like kimchi, sauerkraut, and some pickles (look for “naturally fermented” on the label) are loaded with beneficial probiotics. These good-for-you bacteria help maintain and promote a healthy gut microbiome. We’ve only begun to scratch the surface on the gut microbiome and its impact on our health, but research suggests it may influence everything from digestion, to weight, mood, and chronic diseases. Needless to say, incorporating probiotic-rich foods into your diet is definitely worthwhile.
Not to mention, fermented veggies are an easy way to add tons of flavor to your meals. These days you can find a wide variety of fermented veggies and spices to fit your personal taste preferences. Add them to sandwiches, salads, bowls, stir-frys, scrambled eggs, or on top of toast.
If you love ice cream but milk doesn’t love you, then try Beckon’s lactose-free ice cream. While you can now find a wide variety of amazing non-dairy ice creams in the grocery store freezer aisle, sometimes you want the real deal. Those that are lactose-intolerant are missing the lactase enzyme needed to breakdown lactose, a sugar found in dairy. Beckon adds a lactase enzyme that breaks down the lactose for you and creates delicious lactose-free ice cream. Give them a try when you want a treat that won’t leave you in discomfort.
