#7 of 12 Foods to Eat More of in 2012

7. Cruciferous veggies, like broccoli, kale and Brussels sprouts


Cruciferous vegetables were named for their flowering petals (I think they're lovely). And I have one word for these veggies: YUM. In fact, if I had to name a favorite non-starchy vegetable, kale would be at the top of the list. Cruciferous vegetables are nutrition powerhouses because they're packed with cancer-fighting antioxidants and fiber. Even better--they're in season during the cold winter months! That means they're some of the cheapest vegetables to buy at the supermarket and at their peak in taste and freshness.


You can incorporate cruciferous veggies into your diet in a variety of easy ways. Here are some examples:


Broccoli: Rinse and trim up the stalks ahead of time and store in the fridge or take a shortcut and buy it in a bag already prepared. Eat it raw dipped in hummus with lunch or for a snack. For dinners, steam it as an easy side dish or toss it in pasta dishes or a stir fry.


Kale: I eat this often sautéed as a side dish (see recipe below), but it's also wonderful mixed in smashed potatoes or tossed in soup. Did you know that kale is only 99 cents per bunch at the grocery? Thrifty!


Brussels sprouts: What's better than a dish you can just throw in the oven on a weeknight and ignore? Mix up your family's dinner one night and try roasted Brussels sprouts. Line a cookie sheet with foil. In a medium-sized mixing bowl, toss trimmed and halved sprouts with olive oil and seasonings (my "house" blend is Kosher salt, fresh cracked black pepper, garlic and crushed red pepper). Spread in an even layer on the cookie sheet and roast at 325 degrees Fahrenheit for about 30 minutes or until tender. Turn once mid-way through cooking time.


Here's my favorite way to prepare kale as a side dish (this method will also work for any of the above):

• Rinse one stalk of kale leaves and cut the tough "vein" out of the middle. Cut the kale into pieces, approximately 2 to 4-inches or so. (For Brussels sprouts, cut the ends off and cut each sprout in half). Chop up some fresh garlic (you may use garlic powder if you prefer).
• Pour 1/2 cup water in the bottom of a high-sided skillet, add the veggies, put the lid on and steam on medium heat for 5-10 minutes. Turn every so often so the leaves begin to soften and don't burn. The water should begin to evaporate. 
• Just when the water is almost gone, remove the lid and add a tablespoon of olive oil. Toss veggies in oil so they're coated. Allow to cook on one side, then flip them around every couple of minutes. 
• Add garlic, crushed red pepper and a tiny dash of Kosher salt.
• The veggies are done when some portions are beginning to brown and they have reached desired tenderness.
• Serves 4.

You'll find out how easy this is once you try it. I cook a ton of my veggies this way (including spinach and green beans too, which is a family favorite)! It's quick for weeknights, makes a lovely side dish for a party and tastes delicious no matter what the occasion. 

Trying to get the kids (or the husband) to warm up to this one a little? Add a sprinkle of sharp cheddar cheese or shredded Parmesan. Please don't smother in cheese sauce :)

Photo credit: Cabbage Plant by Jomphong

#6 of 12 Foods to Eat More of in 2012

Halfway to #12 already?! Yep. And we'll keep on rolling with #6...

6. Oatmeal

Oatmeal with dried cherries, golden raisins and walnuts

On this one, I have to admit the commercials are not stretching the truth; oatmeal does help lower cholesterol. That's because it's just like beans--a super source of soluble fiber. Oatmeal also tends to be more filling than cold cereal and has many more options for variety. Keep some staple ingredients on hand and you can keep mixing it up! Here's two of my favorite ways to enjoy a quick, comforting breakfast on a weekday morning (seriously--it will be cooked and eaten in 10 minutes--you can do it!):


1. Cook 1/2 cup of quick-cooking oats mixed with 1 cup water in the microwave for about 2 minutes. Remove and stir in a dash each of cinnamon and nutmeg, a splash of skim milk, 2 tablespoons of walnut pieces and 2 tablespoons dried cherries. Enjoy with a glass of milk. What does this equal? Whole grain. Fruit. Healthy fat. A serving of dairy. Score! The thing I especially like about this throw-together recipe is that everything can be kept on hand. In other words, if you keep the right staple items in your pantry, you can put together a healthy breakfast even if you haven't been to the grocery in a while.


2. This recipe calls for the addition of barley. I like to cook a batch ahead of time and freeze it in 1/2 cup servings for later. Cook 1/3 cup of quick-cooking oats with 2/3 cup water in the microwave for about 2 minutes. Thaw the barley and mix it into the oatmeal. Stir in a dash each of cinnamon and nutmeg, a splash of milk, 2 tablespoons of walnut pieces and 1/2 of an apple, chopped. Serve with a glass of skim milk. What else says comfort food in the morning besides apple-walnut oatmeal? Mmmmm.


Want a shortcut? Take your oatmeal to go? See oatmeal packets recipe here.

#5 of 12 Foods to Eat More of in 2012

5. Salmon
I know some of you may already be scowling. But salmon (also tuna, mackerel and sardines) are excellent sources of heart-healthy omega-3s. The American Heart Association recommends that we all eat at least two servings of fish, especially oily fish, per week to prevent heart disease. 

See that heart?

If you aren't a big fan of fish right now, keep trying! Our taste buds will adapt to new flavors, but it may take ten tries before you begin to like a new food. Start with a milder fish like tilapia and work up to the "fishier" salmon. I'd say it's totally worth it--for health and for the sake of variety.

Salmon makes surprisingly easy meals. 


Breakfast: One of my favorite breakfast treats is lox (similar to smoked salmon) and light cream cheese on a bagel. That one's not for everybody, but it comes from my half-Jewish roots and I LOVE it. 

Lunch: Lately, I've been using this little trick to mix up my lunches too:

1. Buy canned salmon that has been cleaned and de-boned. This is important because it saves you a ton of work (as well as a fishy mess)!
2. One night when you make a pasta dinner, make some extra noodles and package them in a to-go container.
3. Drizzle about a teaspoon of olive oil over the pasta. Season with a sprinkle of garlic powder, Kosher salt and black pepper.
4. Rinse the salmon under water (I do this while the salmon is still in the can with lid cracked). Add about a 2 ounce serving to your pasta.
5. Season with a sprinkle of dill and a drop of lemon juice.
6. If you have any frozen vegetables (or leftover veggies from dinner), add those to the container too.
7. At lunch the next day, heat in the microwave for 1-2 minutes. Yuuummy!

Dinner: Here's an easy quick-fix for salmon that I featured before on the blog; this one's great for easy weeknight dinners (bonus! easy clean up).

Don't succumb to the idea that chicken is the only lean source of protein when you're trying to slash calories. Try salmon! It's an easy, healthy and refreshing change.


Photo credits: Piece of Salmon by dan and Bagel with Salmon by piyato

#4 of 12 Foods to Eat More of in 2012

4. Beans

Did you know that beans are one of the best sources of soluble fiber? That means they're super-effective at lowering-cholesterol. In fact, one study shows that including only half a cup of beans daily could lower cholesterol by 8%! So if your cholesterol level is 250, we're talking about 20 points. That's a big deal when it comes to your heart.

High fiber foods, like beans, digest more slowly, helping you stay full longer, aiding in weight management. This also means more stable blood glucose levels if you have diabetes. And of course, they keep you regular, so that means a healthy belly. 

Pick any kind you like! Black beans, pintos, kidney, garbanzo (chickpeas) or lentils. Be creative in how you incorporate them--try soups, salad or a bean wrap. Keeping canned beans on hand makes it really easy to add them to meals. Just check the Nutrition Facts label and look for the lowest amount of sodium you can find, then rinse them in a colander before using. I buy Full Circle Organic--only 300 mg sodium in the average can, and rinsing them removes another 40%!

Don't fret over their reputation as the "musical fruit." Any higher fiber food, like beans, can cause some gas when you introduce it to your diet. But gradually begin to incorporate beans and your digestive system will adjust. 

Here's my simple and healthy recipe for a bean wrap. It makes a yummy, meatless lunch!

Combine and rinse:

1 can kidney beans

1 can black beans

1 can garbanzo beans (chickpeas)

Scoop 1/2 cup of the bean mixture in a whole wheat tortilla or wrap. You can choose to warm the beans first or eat them cold. Top with:

Fresh, diced tomato and jalapeño (or salsa)

2 tablespoons shredded, sharp cheddar cheese

1 tablespoon plain, non-fat Greek yogurt. 

Wrap and enjoy! Refrigerate extra beans for more wraps (or salads and soups).


Do you eat beans on a daily basis? How do you incorporate them into meals? Please share your ideas with the other GoodFoodies!

Reference: Winham DM, Hutchins AM, Johnston CS. Pinto bean consumption reduces biomarkers for heart disease risk. Journal of the American College of Nutrition. 2007;26:243-249.

Photo credit: Beans in Spoon by Naypong

#3 of 12 Foods to Eat More of in 2012

3. Milk

That's right--two dairy products made the list! You might be asking yourself, is dairy that important? Absolutely. Most Americans don't get the recommended three servings of dairy every day and are lacking in calcium and vitamin D. In fact, calcium and vitamin D were identified as nutrients of concern when the 2010 Dietary Guidelines for Americans were released last year. Dairy products are unique because they are some of the only foods (or drinks) that supply these very important nutrients! We need three servings of dairy daily, so consider this is an easy one. Have a glass of milk with breakfast, a yogurt mid-day (#2 of the 12 foods) and another glass of milk with dinner or for a bedtime snack. Done.

Skim milk is preferable (versus 1%, 2% and whole milk) because it has no fat and only about 90 calories per cup. It supplies just as much calcium and vitamin D as the higher-fat versions. If you're not used to drinking skim milk, make the adjustment in baby steps by gradually working your way down. If you can't tolerate dairy products, have lactose intolerance or follow a vegan diet, no worries. Try soy milk, almond milk or rice milk--just make sure they are fortified with calcium and vitamin D.

The list of benefits is long, and includes: weight management, bone health, feeling better, cancer and diabetes prevention, and more. Read more about vitamin D here.

Wear your milk mustache loud and proud!

Photo Credit: Man Pouring Milk by Ambro