New Years’ resolutions don’t have to be painful. Expanding what we do particularly with our diet can be interesting and tasty. The basis of this email is from Tufts University Health and Nutrition Letter.
- Sardines/Herring. Good sources of not only protein but also omega-3 unsaturated fatty acids. American Heart Association recommends eating fish twice a week.
- Quinoa (keen’wa). A grain similar to rice or couscous but with 9 grams of protein and 4 grams of fiber in each cup.
- Greek yogurt. Produced by heating and culturing milk with gut-friendly bacteria, it has 18 grams of protein compared with 8 per six ounces of yogurt.
- Avocados. Has fiber and unsaturated fats. Try on a turkey sandwich or in guacamole.
- Chiles. Used mostly for flavor, the burn comes from capsaicin which is found mostly in the seeds.
- Mangoes. Adds variety to our fruit diet. The national fruit of India, Pakistan, and the Philippines.
- Pumpkin Seeds. Have protein, fiber, and unsaturated fats, but watch the calories. I sprinkle a little cayenne pepper after baking them for zest.
- Chinese broccoli. A dark green leafy vegetable with fiber and vitamins.
- Garlic scapes. Mild garlic flavor with texture similar to asparagus. Use in stir fry, omelettes, and as a side dish.
- 10.Lentils. Add to rice, soups or stew for 8 grams of fiber and 9 grams of protein per half cup.
- 11.Chickpeas. Easy to add to salads or soups with protein and fiber.