10. Leafy Greens: such as rapini, kale, collards, spinach, brussel sprouts, turnip greens, mustard greens, and Swiss Chard. Many of these greens are full of vitamins such as Vitamin A,C,K, folate, lutein, magnesium, potassium, iron, calcium and fibre. For best results eat whole and fresh.
9. Chick Peas (also known as Garbanzo Beans): all beans are good for you. Generally, they have plenty of fibre, protein, potassium, magnesium, iron and zinc. Chick peas are so versatile and easy to use. Consider adding them to your salads, soups, stews, rice or other whole grains, or curries.
8. Yams (also known as Sweet Potatoes): A nutritional superstar. Loaded with carotenoids, Vitamin C, potassium and fibre. Roast them, bake them or cook them and mash them. Add cinnamon, cloves, nutmeg, and/or allspice for sweet potatoes or add spices such as cumin, paprika, chili and/or cilantro for savoury sweet potatoes.
7. Broccoli: Loaded with vitamin C, folic acid and carotenoids. Eat them raw or steam them slightly and add to salads, or eat as a side dish.
6. Butternut Squash: With Vitamin A, C, and fibre, add this vegetable to your menu by steaming, baking or roasting and eat it on the side, diced of mashed,, add it to a stir-fry or make a healthy soup.
5. Watermelon: Packs a powerful punch for a relatively low price. Two cups, about 85 calories, contains ~ 40% of your daily vitamin C requirement, Vitamin A and potassium. In season, watermelon can also normally be found locally grown, reducing its carbon footprint.
4. Mangoes: Least likely to have pesticide residue, just one cup of mango supplies up to 75% of your daily vitamin C, plus potassium and vitamin A. Ripe, they are delicious. Green mangoes are delicious in a green mango salad.
3. Whole-grain Rye Crackers (often called Crispbreads): (Brands such as Ryvita and Wasa) loaded with fibre and are often fat-free and lower in calories than breads. Use them as a bread substitute.
2. Yoghurt: Add plain yoghurt your breakfast by adding fresh fruit or cereal. Is a great source of protein, potassium, zinc, calcium, and vitamins B-6 and B-12. Try it unsweetened and if you need sweetener, add your own to taste.
1. Wild Salmon: Farmed Salmon is a decent and more earth-friendly alternative, though they may contain a greater level of PCB contaminants. The omega-3 in this fatty fish is very good for your heart and can reduce the risk of sudden-death heart attacks.
Chris Smith CSSBB
Chay Realty Inc., Brokerage