Eat Well in 2006: Ten Essential Healthy Foods


1.  Yogurt:   Vitamin rich, high in calcium and may bolster your immune system.


2.  Olive Oil:   This monounsaturated oil is rich in anti-oxidants, helping to lower the risk of heart attack, diabetes and colon cancer.


3.  Beans:   Toss them in a salad or add them to a recipe. Beans are low-calorie, high-fiber and packed with anti-oxidants, protein and iron. Because beans are a complex carbohydrate, they provide energy while helping to regulate blood sugar levels.


4.  Nuts:   A handful of nuts is an easy way to snack on protein, monounsaturated fats and magnesium.


5.  Spinach:   This leafy green is one of the healthiest vegetables you can eat. Spinach is rich in calcium, iron, potassium, vitamins A, K and C.


6.  Barley:   This is a cholesterol-lowering grain high in fiber and niacin. Barley also provides butyric acid, a fatty acid that fights colon cancer.


7.  Garlic:   High in vitamins C and B6, garlic contains powerful anti-bacterial and anti-viral agents that can help fight common illnesses like colds and flu.


8.  Fish:   Fatty fish such as salmon is packed with protein, niacin and the Omega-3's (DHA and EPA). Eating fish may also slow the rate of cognitive decline.


9.  Tomatoes:   Fiber-rich tomatoes are low in calories and high in vitamins A and C, and cancer-preventing lycopene. Studies have shown that tomatoes may also be beneficial in fighting cancer.


10.  Avocados:   The nutrients in this super food include monounsaturated fat, fiber, copper and potassium, and vitamins C, K and B6.



Kernels of Knowledge


1.  Grano:   Lightly pearled durum wheat, mild with a chewy texture, cooks in 50 minutes, add to long-cooking soups and stews, toss with salad.


2.  Bulgur:   Whole wheat kernels that have been boiled, dried and cracked, earthy and tender flavor, cooks in 5-30 minutes (depending on grind), substitute for couscous, serve finely ground variety as a hot breakfast cereal.


3.  Barley:   One of the oldest grains, native to the Eastern Mediterranean, nutty with a chewy texture, cooks in 30-40 minutes, great substitute for pasta.


4.  Spelt:   A type of wheat that was widely cultivated until modern times, mild and versatile, cooks in 60-70 minutes, swap for rice in risotto, add to toasted nuts, dried fruit or chili.


5.  Quinoa:   A grain native to South America, light in flavor and texture, cooks in 15 minutes (rinse before cooking), add to puddings and dishes that call for rice, substitute for pasta in cold dishes.