If you’re cleaning up your diet for the new year, you’ve probably stocked up on some of these fruit and vegetables. Here are some of my must-haves for your kitchen pantry.
01. Compared to other nuts, raw walnuts are loaded with the highest amount of polyphenols, antioxidants that are believed to reduce the risk of heart disease by decreasing cholesterol, improving blood flow, and reducing inflammation. Walnuts are also rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Try adding raw walnuts to a salad or pesto or simply eat them as a snack.
02. Chia Seeds are relatively high in a type of soluble fiber that forms a gel when combined with water. When chia seeds are ingested, this reaction takes place in the stomach, which may curb appetite and a lead to a more moderate rise in blood sugar. Chia seeds are also rich in omega-3 fatty acids. Unlike flax seeds, chia does not have to be ground before being eaten, which keeps the oils from becoming rancid. Sprinkle chia on cereal or salads, add it to smoothies, or use it in cooking.
03. Technically a seed, quinoa is a great alternative to starchy, processed grains that can drive up blood sugar. Quinoa contains all of the essential amino acids, making it one of the best non-animal sources of protein, and is packed with fiber. To top it off, quinoa only takes 15 minutes to cook, but be sure it has been pre-rinsed (or do it yourself) or it will taste bitter.
04. Like quinoa, hemp seeds contain all of the essential amino acids, making them an ideal plant protein source. Hemp seeds contain linoleic acid and alpha-linolenic acid (plant-based essential fatty acids), fiber, antioxidants, and minerals. Try it on salads, cereal, granola, or use it in cooking or in smoothies.
05. Red lentils – One cup of cooked lentils contains 18 grams of protein and 16 grams of fiber, but only 200 calories. Red lentils don’t need to be soaked, cook quickly, and are a good source of stress-taming B vitamins and iron, and an excellent source of folate. They become very soft, almost mushy, when cooked, so they can be added discretely to many sauces and soups.
06. Drinking plain water can get boring. Add a splash of pomegranate juice to liven up the taste. If you don’t have pomegranate juice, try blueberry, cranberry, lemon or lime juice.
07. My current favorite teas are Bengal Spice tea (it’s a naturally sweet, non-caffeinated version of chai), chai rooibos, and matcha. Matcha is a form of powdered green tea that can be made into tea or the powder can be added to smoothies. While it does contain caffeine, green tea has theanine, which may have a calming effect on the body and improve concentration and focus.
08. Raw almonds are a highly portable snack that can quickly fight the urge to eat when hunger pangs strike. Also try slivered almonds in arugula pesto.
09. Gluten-free, dairy-free crackers such as Mary’s Gone Crackers Original (pictured above) with hummus are an alternative to fast-food snacks.
10. Short-grain brown rice is softer, fluffier, and less nutty than other types of brown rice. The grains cling together rather than remain as separate grains when cooked. I find that the taste of short-grain brown rice doesn’t overpower like other types of brown rice. Use it almost anywhere you’d use white rice. Also try adding a tablespoon of brown rice onto a piece of nori, along with diced avocado, carrots, and other favorite vegetables as a quick alternative to California rolls.
