Supermarket Super foods: 12 Foods That Should Be Staples in Your Kitchen
By Barbara Pronin, RISMedia Consumer Columnist You don’t have to go to the health food store to be sure your fridge and pantry are well-stocked with super-foods that boost energy, make you feel better, and can help you lose pounds or maintain a healthy weight. Registered dietician Karen Ansel, writing for Woman’s Day, suggests 12 super-foods you can find in any market – and some of the best ways to use them every day: Nonfat ricotta cheese – It has three times the calcium of cottage cheese. Mix it with pasta, add a big spoonful to pancake or waffle mix or use it instead of mayo in your lunchtime sandwich. Peanut butter – It has 30 essential vitamins and minerals and a combination of healthy fats and fiber. Stuff it into celery sticks or spread it on multigrain toast. Canned salmon - One 3.5-oz can has 1,100 mg of brain- and heart-healthy omega-3 fats. Mix with light mayo and chopped celery or carrots for sandwiches, or toss into a salad with sliced grapes, strawberries and romaine. Oatmeal – Oats are filled with iron and heart-healthy fiber. Enjoy a bowlful for breakfast or add oats to your fruit and yogurt smoothie. Cabbage – Red and green cabbage have bone-building vitamin K and compounds that may help fight breast cancer. Shred into slaw or any green salad, or munch a wedge out of hand. Canned tomatoes – Loaded with lycopene and vitamin C, they pair well with any veggies in soups or tomato sauce for pasta. Whole grain pasta – Boil up this heart-healthy food for a hot pasta dinner or a cold pasta salad mixed with veggies, leftover chicken, and light vinaigrette. Strawberries or blueberries – Full of antioxidants, these juicy treats are great by themselves or mixed into cereals or salads. Edamame – A great source of protein, cooked edamame can be munched hot or cold or added to salads, rice or pasta dishes. Avocados – With 65 percent of its fat coming from heart-healthy monounsaturates, mashed avocadoes are an ingenious swap for butter or mayo on your morning toast or afternoon sandwich. Sweet potatoes – They pack more vitamin A and beta-carotene than carrots and enough fiber to help you stay full. Bake or mash as you prefer. Cocoa – Contains flavanols, which are powerful antioxidants. Enjoy a hot cupful mixed with fat-free milk.