Healthy picks to add to your grocery list
By Ana Mantica
Just one large apple has 5 g fiber, so munching on the fruit will keep you sated.
For your table Bake a cinnamon apple crisp, halving the sugar in the recipe and adding 1 tsp nutmeg. (The crisp will taste slightly tart, but still full of flavor.) The cinnamon also pulls its weight healthwise: The spice has been shown to help maintain steady blood sugar levels, which, in turn, prevents overeating.
As a snack Place 1 apple (cut into ½-in. pieces), 2 Tbsp water and a dash of cinnamon in a bowl. Cover and microwave on high for 6 to 7 minutes (or until tender).
Ease a cold with…Yucca
A half-cup of yucca (cassava) provides more than 35% of your recommended daily vitamin C, which might help shorten the duration of sniffles.
For your table Make yucca con mojo, and boil the yucca (don't fry) to cut calories. Bonus: The garlic in the mojo sauce may boast antiviral properties.
As a snack Make yucca chips to satisfy a craving for crunch. To bake your own, peel and thinly slice 1 medium yucca. On a baking sheet, toss the slices with 1 Tbsp olive oil, ½ tsp dried garlic flakes and ¼ tsp salt and arrange in a single layer. Bake in a 450°F oven for 12 to 14 minutes (or until golden brown).
Ward off illness with…Pepitas
Pepitas, or roasted pumpkin seeds, offer zinc, a mineral that helps fight bacteria and viruses.
For your table Mix a large handful of pepitas into sautéed green beans. It's an illness-fighting one-two punch—½ cup of the beans packs 10% of your daily vitamin C and more than 8% of your vitamin A needs. These also bolster immunity.
As a snack Toast 1 cup pepitas (spread out on a baking sheet and drizzled with ½ tsp canola oil) for 10 minutes at 325°F. While warm, dust with ¼ tsp of your favorite spices plus ¼ tsp salt. Let cool, then enjoy.
Boost your mood with…Butternut Squash
This sweet golden-hued winter squash contains beta-carotene, vitamin B6 and magnesium, all of which may help you feel happier, according to research.
For your table Cook a butternut squash casserole, subbing light coconut milk for butter to cut fat. Top it with pecans—they're high in manganese, a mineral that can temper mood swings.
As a snack Heat a cup of butternut squash soup and stir in chopped pecan pieces for a savory sip. Pair with a small handful of whole-grain crackers.
SOURCES: Niki Castro, MSW, LCSW, wellness counselor and founder, Body By Design Wellness. Lorena Drago, MS, RD, CDN, certified diabetes educator, Hispanic Foodways, LLC. Michelle Dudash, RD, cordon bleu chef and author, Clean Eating for Busy Families. Ximena Jimenez, MS, RDN, LD, national spokesperson, Academy of Nutrition and Dietetics. Sylvia Meléndez-Klinger, MS, RD, LDN, CPT, nutrition and culinary consultant, Hispanic Food Communications, Inc.
Photos by Getty Images
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