Broccoli

Perhaps you remember broccoli as one food that your parents forced you to eat as a child. But your parents were onto something: Broccoli is arguably one of the most nutritious foods you can eat. It is a low-carbohydrate, high-fiber food, making it perfect for weight loss. In addition, broccoli contains two compounds — indole-3-carbinol and diindolylmethane — with powerful anti-cancer capabilities, especially effective against breast, prostate and ovarian cancers. Fresh or frozen, raw or cooked — it doesn’t seem to matter how you eat your broccoli. Just eat it.

Spinach

Spinach is your nutrition utility player because of its broad spectrum of nutrients. Spinach contains 18 different vitamins and minerals, ranging from iron to vitamin A. When looking to get more spinach into your diet, purchase triple-washed and bagged baby spinach. Baby spinach has a sweeter taste and is more tender than regular spinach. Spinach is versatile, so don’t limit yourself to just salads. Stuff an omelet with wilted spinach and feta cheese for a nutrient-packed breakfast. You can easily increase the number of servings of vegetables in your day by adding a handful of baby spinach to a smoothie. Baby spinach has a mild flavor that blends in well with the berries found in most smoothies.

Cottage Cheese with Live Cultures

Cottage cheese is a cheese curd product that is high in casein, a dairy protein that is absorbed slowly by your body, fueling muscle. In addition to its high levels of casein, cottage cheese contains live cultures, or probiotics, that play both functional and nutritional roles.The live cultures are needed to manufacture cottage cheese.. Nutritionally, probiotics help repopulate your intestinal tract with good bacteria that promotes healthy digestion and may play an important role in the treatment and prevention of colon cancer. While cottage cheese contains only small amounts of lactose, it can still be too much for those with lactose intolerance. For those who face this problem, lactose-free cottage cheese is readily available. You can eat cottage cheese as a stand-alone snack or combined with berries, flaxseed meal and cashews for breakfast or a light lunch.

Walnuts

People have been eating walnuts for thousands of years, with reports of growing walnut trees dating as far back as the Roman empire. Researchers from the University of Oslo in Norway found that walnuts contain more antioxidants than 1,111 other foods tested, second only to blackberries. Antioxidants play an important role in our bodies by fighting molecules called free radicals, which if left to their own devices can accelerate signs of aging and cardiovascular disease. In order to maintain the highest level of freshness, walnuts should be kept in the refrigerator. Walnuts can be added, along with blueberries, to Greek yogurt for a nutritious and fast breakfast. They can be added to a smoothie because they have a neutral flavor and won’t settle to the bottom of your blender like almonds.

Omega-3 Eggs

Omega-3 eggs are the nutritionally-upgraded versions of the eggs you usually eat. By feeding chickens omega-3-rich food, the eggs they lay contain more omega-3s. One omega-3 egg can contain 150 milligrams of the omega-3 fat DHA, the long chain omega-3 fat that is essential for optimal brain function. Omega-3 eggs are found next to regular eggs, but look for the omega-3 label. Free-range or cage-free eggs are not necessarily omega-3-enriched eggs. Try scrambling two or three omega-3 eggs with a bit of reduced-fat cheddar cheese, half a diced tomato and one chopped scallion. Serve the egg mixture on a sprouted-grain English muffin for a fast, portable and nutrition-packed breakfast.

Preparing food that’s delicious and healthful is as simple as keeping a well-stocked kitchen. From pantry staples to surprisingly healthy foods, here are the keys to making meals at home that taste incredible and are good for you.

Buy the Right Quick-Meal Ingredients

Crushed tomatoes and marinara, says EA Stewart, M.B.A., R.D., are an easy way to add flavor to a meal. Marinara (look for brands made without added sugar) can be tossed over whole-wheat pasta and crushed tomatoes are great stirred into soups for a dose of lycopene, which may ward off cancer. To avoid BPA, look for tomatoes in glass jars or coated cardboard boxes. Quick-cooking whole grains, like quinoa, bulgur wheat and polenta are nutritional powerhouses that are ideal for weeknights. Cook grains in organic chicken stock, and stir in minced green onions and a drizzle of lemon juice for an easy and delicious side dish. “If you don’t like the whole grain taste or texture right away, just mix a little with regular grain such as rice or pasta,” recommends Laura May-Roelse, a Dallas-based registered, licensed dietitian and private-practice nutrition consultant. For quick and healthy protein, says May-Roesle, beans and lentils are must-haves to keep on hand. Instead of buying canned beans, cook a big pot of dry beans on Sunday afternoon. Throughout the week, toss beans with olivez oil and balsamic vinegar and serve over mixed greens, stir into soup, or puree with a bit of chicken stock and olive oil and serve under chicken or fish. “We eat eggs for breakfast, lunch and dinner,” says Stewart. The possibilities with a carton of eggs are manifold, from poached and served over lentils to frittatas. Filled with vegetables and baked with little or no oil, frittatas are an easy supper and a great way to clean out the fridge. “Plus, the leftovers are ideal for breakfast or a quick snack the next day,” Stewart adds. Adding vegetables to every meal can sometimes be a challenge. May-Roesle recommends pre-chopping veggies when you bring them home so they require little to no prep time when you’re cooking. “And don’t forget about frozen vegetables,” she says. “They are frozen just after harvest, so they’re very fresh.”

Stock up on Easy-to-Grab Snacks

For guilt-free snacking, popcorn kernels (look for organic if you prefer to avoid GMOs) are a quick and easy way to satisfy a craving for something salty, Stewart says. Place 1/4 cup of kernels in a small brown paper bag and fold bag twice, creasing to seal. Microwave on high for 2 or 3 minutes, or until there are 5 second between pops. Drizzle with a touch of olive oil and sprinkle with salt. Get creative by sprinkling with dried herbs, grated parmesan cheese or Cajun seasoning. Whole-wheat tortillas can be an invaluable item in your refrigerator for snacking. Cut into wedges, brush with vegetable oil, sprinkle with cinnamon and a bit of sugar — or salt and smoked paprika — and bake until crisp. Or, spread with a thin layer of peanut butter or low-fat cream cheese, top with sliced fruit and roll for an easy-to-eat bite. “Greek yogurt, which is high in protein and filled with probiotics, makes for an easy, nutritious snack,” says Stewart. Stir in no-sugar-added, natural applesauce or a drizzle of honey to sweeten it up. Fill a large, resealable container with sliced cucumbers, celery sticks, carrots, sliced red peppers and raw or lightly steamed broccoli spears. Keep in the refrigerator next to a small container of low-fat cottage cheese blended with curry powder, a bit of salt and dried herbs. Dip the crudités in the cottage cheese, refilling the containers throughout the week.

Buy Healthy Add-ins.

If you like to make breakfast smoothies, Stewart recommends tossing in a few handfuls of mild greens, such as spinach or kale, for a big dose of phytonutrients. Flax seeds, ground into meal, add fiber and heart-healthy omega-3s. Stir into your morning cereal or oatmeal, toss into smoothies or even in pancake batter. Heart-healthy nuts are a great way to dress up simple dishes, says May-Roelse. Rich in vitamin E, cholesterol-lowering plant sterols, fiber and omega-3s, nuts are nutrition packed and delicious as salad toppers, stirred into brown rice or blended into nut butter for sandwiches.

Be Aware of Hidden Calories

“Always use heart-healthy oils, such as extra-virgin olive oil, virgin coconut oil and high oleic sunflower oil,” says EA Stewart, R.D. Stewart also recommends flavorful oils like toasted sesame oil and walnut oil for drizzling onto finished dishes. Pots, pans and other tools can be just as important as the ingredients. A food processor allows you to make healthy dips and purees, and a good blender is essential for fruit-packed smoothies. A nonstick pan or well-seasoned cast-iron skillet allows searing and sautéing with little to no oil. With a well-stocked pantry and refrigerator and a little bit of know-how, making nutritious meals at home can be as simple as it is rewarding.

Amino Z