A nutritional All-Star — one of the best vegetables
you can eat. They're loaded with carotenoids, vitamin C, potassium, and
fiber. Bake and then mix in some unsweetened applesauce or crushed
pineapple for extra moisture and sweetness.
Just one cup of mango supplies
100% of a day’s vitamin C, one-third
of a day’s vitamin A, a decent
dose of blood-pressure-lowering potassium,
and 3 grams of fiber. Bonus:
mango is one of the fruits least likely to
have pesticide residues.
3. Unsweetened Greek Yogurt
Non-fat, plain Greek yogurt has a pleasant tartness
that’s a perfect foil for the natural sweetness of berries, bananas, or
your favorite breakfast cereal. It’s strained, so even the fat-free
versions are thick and creamy. And the lost liquid means that the yogurt
that’s left has twice the protein of ordinary yogurt –
about 17 grams in 6 ounces of plain Greek yogurt.
It has lots of vitamin C, carotenoids, vitamin K and
folic acid. Steam it just enough so that it's still firm and add a
sprinkle of red pepper flakes and a spritz of lemon juice.
5. Wild Salmon
The omega-3 fats in fatty fish like salmon can help
reduce the risk of sudden-death heart attacks. And wild-caught salmon
has less PCB contaminants than farmed salmon.
Whole-grain rye crackers, like Wasa,
Kavli, and Ryvita — usually called
crispbreads — are loaded with fiber
and often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy your sweet tooth.
7. Garbanzo Beans
All beans are good beans. They’re
rich in protein, fiber, iron, magnesium,
potassium, and zinc. But garbanzos
stand out because they’re so versatile.
Just drain, rinse, and toss a handful on
your green salad; throw them into vegetable
stews, curries, and soups; mix
them with brown rice, whole wheat
couscous, bulgur, or other whole grains.
Watermelon is a heavyweight in
the nutrient department. A standard
serving (about 2 cups) has one-third of a
day’s vitamins A and C, a nice shot of
potassium, and a healthy dose of lycopene for only 80 fat-free, salt-free
calories. And when they’re in season,
watermelons are often locally grown,
which means they may have a smaller
carbon footprint than some other fruits.
9. Butternut Squash
Steam a sliced squash or buy peeled,
diced butternut squash at the supermarket
that’s ready to go into the oven, a
stir-fry, or a soup. It’s an easy way to get
lots of vitamins A and C and fiber.
10. Leafy Greens
Don’t miss out on powerhouse
greens like kale, collards, spinach,
turnip greens, mustard greens, and
Swiss chard. These stand-out leafy greens
are jam-packed with vitamins A, C, and
K, folate, potassium, magnesium, calcium,
iron, lutein, and fiber. Serve with
a splash of lemon juice or red wine