from Learn Vest
Kale
It’s a great source of fiber, protein, iron, and vitamin C. One cup has just 36 calories and zero grams of fat. Kale also provides antioxidants and may help fight cancer.Try this: Don’t love the bitter taste of kale? Take a cue from Jamba Juice and try it in a green smoothie. Combine a handful of spinach, a cup of the frozen sugar-free fruit of your choice (like mangoes or strawberries), a banana, some coconut milk, and ice in a blender. Blend until smooth. Not sweet enough? Add a little bit of honey or agave syrup. Make this your morning go-to.
Greek yogurt
With its signature tart flavor, Greek yogurt promotes intestinal health and may even have anticancer and weight-loss effects. Avoid the sugar over-load of flavored yogurts by just adding a little honey yourself. Try this: Have family taco night, but make it light! Instead of piling on nutrient-empty shredded lettuce and fatty sour cream, substitute spinach or kale and Greek yogurt. Your family won’t even notice that the sour cream is missing.
Garbanzo beans
Consider substituting beans for meat in one meal a week. You’ll still get a great dose of protein, but you’ll save a bundle. Also called chick peas, garbanzo beans are rich in fiber and iron, and may help reduce cholesterol levels. Stock up on a few cans so you’ll always have some available.Try this: Garbanzo beans will give substance to a soup. Try this Moroccan Coconut & Chick Pea Soup, which combines the protein-rich bean with other inexpensive grocery store finds like canned diced tomatoes, granny smith apples, and sweet potatoes.
Brown rice
Choose brown rice over white for its multitude of health benefits. While white rice has only 0.6 grams of fiber per cup, brown rice boasts 4 grams. White rice is created by removing some of the nutrient-rich outer layers of a grain of rice. Although some white rice is enriched with nutrients, brown rice remains the healthier choice. Try this: Use it as a healthier side dish option instead of buttery mashed potatoes. Or make some veggie kebabs on the grill and top the rice with the grilled veggies. The nuttier flavor of brown rice will kick your regular side dish up a notch. Whatever you do, add minimal salt and butter to the rice while it’s cooking.
