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11 Foods You Should Add to Your Grocery List

Tired of eating the same old foods? Put a little excitement back into your diet with these 11 foods that nutritionist Jonny Bowden says are some of the healthiest foods on earth. You should have no problem finding these at the grocery store.

  1. Beets: These are a rich source of folate, and the natural pink pigment may help fight cancer. Instead of boiling these bulbous veggies, sprinkle raw grated beets on your salad.
  2. Cabbage: This veggie is full of sulforaphane, a chemical thought to boost cancer-fighting enzymes. Shred it and top it on your salads or sandwiches.
  3. Swiss chard: This leafy green veggie is great for protecting your eyes from aging. Add chopped swiss chard to stir frys, pasta dishes, or sauté on its own.
  4. Cinnamon: This spice may help to control blood sugar and cholesterol. So add a sprinkle on your cereal, yogurt, or coffee.
  5. Pomegranate juice: This beverage is loaded with antioxidants and studies show it can lower blood pressure. Drink on its own or use this juice to make mixed drinks (hey, I know you had the same idea).

The list continues so

  1. Dried plums: This dried fruit contains antioxidants and fiber. If you're looking for them at the grocery store, they may be unappealingly called prunes instead. Chop them up and add the bits to your oatmeal, baked goods, or just snack on them raw.
  2. Pumpkin seeds: These little crunchy gems are loaded with the mineral magnesium, which is associated with a lower risk for early death. Look for trail mix and cereals that contain these seeds.
  3. Sardines: These are an easy source of omega-3s that are virtually mercury-free and chock full of calcium. Need more reasons? They are also great sources of iron, magnesium, phosphorus, potassium, zinc, copper, and manganese, as well as B vitamins. Look for sardines stored in olive oil or sardine oil. Enjoy them on their own, in a sandwich, or on your salad.
  4. Turmeric: This tasty spice may have anti-inflammatory and anti-cancer properties so go ahead and add it to your favorite recipes for home fries, stir frys, casseroles, and rice dishes.
  5. Frozen blueberries: Of course fresh is best, but frozen blueberries are available all year long. They may help improve your memory, so pour them in the blender and make smoothies, top them on your cereal or salads, and add them to baked goods.
  6. Canned pumpkin: This veggie is low in calories, high in fiber, and loaded with vitamin A, which is great for your immune system. You can warm it up and add a touch of cinnamon and nutmeg to it, and it's a great alternative to the oh-so common side of mashed potatoes.


Bibi-the-bird Bibi-the-bird 9 years
Do dried plums (prunes) and fresh plums differ that much nutritionally? I definitely prefer a juicy plum over a shriveled-up prune. They used to be fat and juicy and now they're twisted. They had their lives stolen. Well, they taste sweet, but really they're just humiliated plums. I can't say I am a big supporter of the prune council.
Wild-Magelet Wild-Magelet 9 years
Yay for the prunes! I'm addicted. You can make really delicious cookies with them too: Wholemeal Prune Biscuits (or Cookies if you're American :) 2 cups wholemeal flour 1 cup rolled oats 1 cup crushed Weetbix or similar high fibre, low sugar cereal 1/2 cup ground flaxseed 2 tsp baking powder 2 to 3 tsp ground cinnamon 10-12 chopped pitted prunes, preferably Sunsweet 1 egg 1 cup apple sauce 1/2 cup skim milk (heated up with a vanilla pod, or just add 1/2 teaspoon of vanilla essence) 2-4 tablespoons maple syrup (depending on how much sweetness you want, but with the applesauce and the prunes, I find them sweet enough anyway) Mix the dry ingredients. Mix the wet ingredients separately and then add the mixture to the dry ingredients a bit at a time until the mixture is a reasonable consistency to drop spoonfuls onto a baking tray. Pat down and shape a bit; they won't spread much in the oven. Bake 15-20 mins or until golden. Lots of fibre and yummy!
fredonica fredonica 9 years
I eat most of these foods, except sardines. I only eat fresh blueberries and pumpkin because I avoid processed foods. Spectra, I'm not quite sure where you live, but you should look for turmeric at Asian markets. Not only do they carry just about every spice you need, but it'll also be cheaper than most grocery stores or spice shops. If price isn't a concern, I'd look for specialty spice stores. This advice will really only be helpful if you live in a city or at the very least, you don't mind driving a bit.
Spectra Spectra 9 years
Argh, I LOVE turmeric, but I can't find it anywhere in the stores around here. I should buy some online and start cooking with it has such a great color to it!
Home Home 9 years
I used to hate beets, too. Here's an easy way to transition into beet loving: Slice beets into thin rounds, then toss them with a bit of olive oil and salt and pepper. Throw them on a baking sheet in a 375 degree oven until they're slightly crispy. They make a great side dish or an awesome crouton replacement for salads. I used to hate beets too, but now I'm converted, and love them every which way. :)
QueenOfAllCosmos QueenOfAllCosmos 9 years
Everything but the beets, I just can't stand them :(
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