EGGS
EggsEggs are packed with proteins, vitamins and minerals. A large egg will only contain around 80 calories, but all nine essential amino acids, and will also be a rich source of iron and selenium.
GOAT’S MILK
Goat’s milkGoat’s milk is growing in popularity. The human digestive system can cope better with goat’s milk than cow’s, according to Delamere Dairy, which says that the fat in goat’s milk can be more easily broken down and that it is a good choice for small children and the elderly, or other groups of people who may have digestive difficulties.
FISH
FishFish has been renowned for years for its healthy properties. Obviously ‘fish’ is a wide category, but naturally oily fish like sardines and salmon, which are rich in omega-3 fatty acids and are a good source of many vitamins and minerals, are particularly good. Other healthy fish to look out for include trout, tuna and herring.
SWEET POTATO
Sweet potatoSweet potatoes contain barely any fat, plenty of fibre, and are a really versatile ingredient. You can use them to make wedges, fries, stews, and so much more. Just 100g of sweet potato will provide 120% of your RDA of vitamin A and a decent amount of potassium and manganese, which is necessary for a healthy metabolism.
WILD GREENS AND HERBS
Wild greens and herbsThese healthy foods can be found for free or easily grown and can add a ton of flavour to your meals. For example, rocket is a great source of vitamin C, and sorrel is flavoursome and adds both vitamin A and C to your meal.
TOFU
TofuTofu is made by coagulating soy milk into curds, which are then pressed into blocks. It’s fairly tasteless on its own, so a good marinade is key. It is low in calories compared to meat, as well as being low in fat. It’s also fairly filling so you don’t need too much of it to supply a satisfying portion.
WALNUTS
WalnutsAll nuts are a good source of nutrients, and walnuts in particular are a rich source of manganese and copper. Eating walnuts may also be good for your cardiovascular health, reducing the risk of blood clots, and research has shown that people eating a diet rich in the amino acid l-arginine (of which walnuts are a good source) are less likely to have a fatal heart attack.
BLACK BEANS
Black beansHigh in protein and fibre, black beans can easily be incorporated into dishes such as chilli con carne or black daal. These beans contain a high proportion of iron and calcium, and are naturally low in sodium but high in potassium and magnesium, which can help to reduce your blood pressure naturally.
SEAWEED
SeaweedWe may see more seaweed on our tables in the coming years, as people experiment with it following a growing awareness of its health benefits and culinary uses. Kelp and dulse are low in calories, packed with iron and vitamins A, E and C as well as riboflavin and niacin.
WILD RICE
Wild riceWild rice has less calories than white rice and is overall more nutrient-dense, though it’s also harder to find. It has more protein and fibre content, and has a more interesting, ‘rougher’ texture than the soft chewiness of white rice.
GARLIC
GarlicThough only used in relatively small amounts in cooking, garlic can be a great source of manganese, vitamins B6 and C, and copper. Garlic can help to reduce harmful cholesterol, but works best when raw when its flavour is most powerful. Cooked garlic may still have these benefits too though.
PRAWNS
PrawnsPrawns are a lean alternative to meat, containing less than 2g of fat per 100g and barely any calories. However, they contain plenty of protein and lots of beneficial minerals. They’re used in cuisines around the world, from the retro prawn cocktail in the UK to the famous curries of southeast Asia.
CHILLIES
ChilliesAn easy way to make food exciting, chillies give a burst hot of flavour which can liven up even the most boring of dishes. Just 25g of chilli peppers will provide more than 100% of your daily Vitamin C needs, so even a small amount used in cooking can make a big difference.
From: msn.com
