Stuck in a food rut? You don't have to go far to find some overlooked food choices that are easy to prepare, pack a nutritional wallop, and avoid unhealthy fats.
Sure, it’s great in guacamole. But why not try chopping it into chunks for a super salad topper? Or next time you make a sandwich, add thin avocado slices for a superfood treat. Avocado offers:
Heart-healthy, monounsaturated fat
Vitamins A and E
B vitamins
Potassium
Copper
Toss cubes of these terrific fat-free tubers with chunks of carrot and apple. Drizzle with olive oil, season to taste and pop in the oven until golden brown. Sweet potatoes provide:
Five times your daily dose of vitamin A
Vitamin C
Calcium
Phosphorous
Potassium
Magnesium
Iron
Fiber
Soybeans show up in lactose-free milk substitutes as well as stir-fry favorites, tempeh, and tofu. The beans themselves taste wonderful roasted and salted in the pods, steamed as a side dish, or chilled on salads. Soybeans serve up:
40 percent of your daily protein intake in 1 cup
Fiber
Calcium
Potassium
Iron
Phosphorous
Magnesium
Tasty as fig cookies are, figs stand on their own. Sneak these sweet snacks into casseroles. Replace raisins in a salad. Or just pop a few in your mouth. Figs are full of:
Fiber
Potassium
Calcium
Iron
B vitamins
Try lentils tossed with rice or baked in a casserole. Or seek out spicy, spreadable lentil dips at ethnic food stores and eclectic supermarkets. Lentils are loaded with:
40 percent of your daily protein intake in 1 cup
65 percent of your daily fiber dose in 1 cup
Potassium
Calcium
Iron
B vitamins
Phosphorous
Copper
More robust and chewy than the ever popular spinach, dark and leafy kale is perfect for steaming. Top with diced sautéed garlic, sesame seeds, and a splash of soy sauce. Kale packs a punch with:
Twice your daily intake of vitamin A in 1 cup (cooked)
Vitamin C
Small amount of B vitamins
Calcium
Iron
Super in soups and smashing in casseroles, barley makes a dazzling addition to any meal. Try pearled barley as a rice substitute, or boil to create a unique stir-fry base. Barley boosts your healthy eating habits with:
Protein
25 percent of your daily fiber needs in 1 cup
Potassium
Phosphorous
Iron
Each of these foods provides an opportunity for new tastes and added nutrition. Give them a try!
