31 Healthy Foods to Add to Your Diet in 2013kathypatalsky
So often we talk about removing ‘bad’ foods from our diets and restricting what we eat. Well instead of forcing yourself into a state of deprivation, try a different approach for 2013. Try adding in a handful of healthy foods that are nutrient dense. Foods that feed your body what it craves. Vitamins, enzymes, fiber, minerals – and flavor. You just may find that when you feed your body what it truly craves, all that excess junk food simply won’t look or taste so appealing anymore. Here are my 31 Healthy Foods to Add to Your Diet in 2013 – with vegan recipes to help get you started. Start the year off right!..
#1: Green Smoothies 1 of 32Green smoothies may look grassy green, but they taste sweet and sassy with a blend of fruit and veggies. Packed with nutrients, fiber and flavor, this sweet, green sip is one to try in 2013.
Make Simple Sweet Green Juice
#2: Chard 2 of 32Step aside kale! There is a new leafy green on the block that is just as diverse in preparation and rich in nutrients. Chard salads should be on your healthy eating menu this year.
Make a raw chard salad and learn why chard is so healthy.
#3: Matcha 3 of 32If you love green tea or hot beverages or lattes, give matcha a try. It may be a bit expensive, but matcha is rich in green tea antioxidants and provides a unique energizing boost to your day.
Get 7 matcha facts!
#4: Lemon Water 4 of 32This wellness ritual is a favorite of many and it is quite simple. All you need is lemon and water. Yup, that is it! Start your day by drinking a mug of warm water and lemon juice and you may love the way it makes your body feel!
Learn about lemon water and 6 other healthy beverages!
#5: Exotic Grains 5 of 32If you are still onlu enjoying oats and wheat as your whole grains of choice, take a culinary dive into a few more exotic and healthy grains. Try buckwheat, amaranth and farro.
Make buckwheat porridge!
#6: Walnuts 6 of 32Walnuts are a good source of omega-3 fatty acids and rich in healthy fats, minerals and more. Nuts help satisfy a hungry appetite as a healthy, portable snack. They are also delicious used in recipes like this one!
Make Maple Walnut Coconut Cups
#7: Virgin Coconut Oil 7 of 32Virgin coconut oil is finally making its way on mainstream store shelves as a diverse, delicious and even healthy option for oil. Its unique properties make it useful in a wide variety of recipes, from vegan fudge to homemade chocolate bars and even coconut oil popped popcorn.
Make Coconut Oil Popcorn
#8: Tempeh 8 of 32Tempeh is one of my favorite foods. It is fermented soy and less processed that tofu. It has a unique flavor that tastes delicious infused with smoky, sweet and cheesy flavors. Give tempeh a try in 2013 and it just may be your favorite vegan protein source too!
Make Crispy Tempeh.
#9: Quinoa 9 of 32Quinoa is a versatile ingredient to use in salads, breakfast cereal, side dishes, wraps and more. Rich in protein with a fluffy nutty flavor.
Try Warm Quinoa for Breakfast.
#10: Chia Seeds 10 of 32Chia seeds may look a little weird, but you'll be surprised by what they can do! These tiny little seeds are rich in nutrients, fiber and can create a super cool pudding for breakfast or dessert. Kids will love to watch chia seeds in action.
Try Magical Chia Seed Pudding.
#11: Nutritional Yeast 11 of 32If you love all things cheesy, you should try nutritional yeast. Nutritional yeast pastas are delicious. They look and taste like traditional cheesy pasta, but they are a lot healthier. Your pasta recipes will thank you for this new favorite ingredient.
Try Easy Cheezy Pasta.
#12: Vegan Slaw Salads 12 of 32Crunchy, zesty slaw salads are a great way to fight salad fatigue. Slaws are incredibly versatile and can add loads of zippy flavor to sandwiches, wraps, burritos - most any meal. Don't stop at cabbage - veggie slaws made from carrot, jicama, radish, broccoli and more are delicious too.
Get 20 Vegan Slaw Salad Recipes.
#13: Raw Cacao Powder 13 of 32Chocolate lover's listen up. Get your chocolate fix without busting your diet. Actually, raw cacao powder is not only rich and delicious - it is packed with cacao antioxidants. The flavor is pure and rich. Add to baked goods, smoothies and more.
Make Silky Cacao Pudding.
#14: Kale 14 of 32Kale is a trendy green lately. From kale chips to raw kale salads - everyone is loving this fluffy, dark leafy, nutrient and fiber packed green. Try it tossed in a tahini dressing with plenty of veggie accents.
Get my Fully Loaded Kale Salad Recipe on Healthy. Happy. Life.
#15: Beans 15 of 32Beans may already be in your diet, but consider adding more in 2013. Beans are rich in vegetarian protein, fiber, vitamins and minerals. Beans truly are nature's superfood!
Make Senate Bean Soup.
#16: Tofu 16 of 32Make 2013 the year to fall in love with tofu. Tofu is an easy ingredient to keep in your fridge for protein-rich vegan meals in a flash. Tofu is a great value too.
Make Salt and Pepper Tofu Triangles.
#17: Pickled Foods 17 of 32Most food experts agree that Americans do not eat enough pickled foods. Pickled foods are an excellent source of healthy probiotics - similar to probiotics found in yogurt. This 2013, try to add at least one pickled food to your diet each day. Sauerkraut, kimchee, oshinko and more are delicious options.
Make Sauteed Sauerkraut.
#18: Dairy-Free Cheese 18 of 32If you are a cheese lover it may be difficult for you to back down on dairy. But not in 2013! Try one of these ten vegan cheese options. From aged cashew cheese to creamy cheese dip - your cheese craving will be satisfied.
Try one of these 10 dairy-free cheeses.
#19: Sweet Potatoes 19 of 32If you are already a sweet potato eater - keep eating! But if you are more of a white potato fan try switching to sweet potatoes this year. Yams are rich in vitamin A and have a cravable sweet flavor.
Try maple-glazed sweet potatoes.
#20: Tahini 20 of 32Tahini, made from ground sesame seeds, will add loads of creamy, bold flavor to your salads, roasted veggies, dressing and sauces. Add tahini to your fridge in 2013.
Make Tahini Lemon Pepper Broccoli.
#21: Berries 21 of 32Berries like blueberries, strawberries and blackberries are classic living super foods. So remember to keep adding them to your diet this year.
Make a Pink Berry Bagel.
#22: Farmer’s Market Produce 22 of 32Dive into your local Farmer's Market in 2013. You'll find some unique eats that will bring new life to your favorite recipes.
Take a look at Farmer's Markets from Around the World.
#23: Pineapple and Papaya 23 of 32Pineapple is uniquely rich in the enzyme bromelain. Papaya is rich in the enzyme papain. Both enzymes aide in digestion and can't be found in any other foods.
Make a 2-Ingredient Pineapple Shake.
#24: Avocado 24 of 32Avocados are rich in healthy fats and add plenty of rich flavor to veggie sandwiches and wraps. This year, keep adding avocado to your salads and sandwiches.
Make a Smoky Mushroom Avocado Wrap.
#25: Acai 25 of 32Acai may have passed its "truly trendy" phase. But it is still a rich and creamy way to add plenty of flavor and antioxidants you a smoothie. Try acai drinks or frozen smoothie packs.
Make an Acai Blueberry Smoothie.
#26: Macrobiotic Meals 26 of 32Macrobiotic (macro) meals are incredibly healthy. Macrobiotics is not simply a diet, but a lifestyle. Give it a try with my ten easy steps.
Learn How-to Make a Macro Meal.
#27: Whole Grains 27 of 32Keep eating nutrient and fiber rich whole grains to your diet in 2013. And switch out those sugary granola bars for something raw and homemade like these oat-filled bars.
Make No-Bake Oat Nut Bars.
#28: Smoothies 28 of 32Smoothies are an excellent way to stay hydrated while sipping up healthy, whole fruits (and veggies!). Keep sipping in 2013.
Get 20 Vegan Smoothie Recipes.
#29: Veggie Puree Soups 29 of 32Puree soups like cauliflower, broccoli and corn are hot right now. They are super soothing and provide an easily digestible way to get plenty of whole veggies.
Make Roasted Garlic Maple Cauliflower Soup.
#30: Soba Noodles 30 of 32Pasta lover's try soba noodles made from whole grain buckwheat. Accented with asian flavors like lime, peanut and soy - soba can be flavorful, different and delicious.
Make Peanut Lime Soba Noodles.
#31: Mushrooms 31 of 32Mushrooms continue to be a hot superfood in 2013. If your kids won't touch this healthy food, try blending shrooms into these delicious, nutrient-packed nuggets.
Make Sunny Mushroom Bites.
More Green Smoothies 32 of 32Because you can never get enough of the good green stuff..
Make a Grumpy Gator Green Smoothie
Read more from Kathy on her blog, Healthy. Happy. Life.
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