127 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.
To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods.
VegetablesSeafood
FruitsEggs & Low-Fat DairyBeans & LegumesPoultry & Lean Meats
Nuts, Seeds & OilsGrainsSpices & HerbsNatural SweetenersOther
FAQs about the World's Healthiest Foods
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.
Servings:Over 8
Difficulty:Easy
Cook Time:30-60 min
The original incarnation of this cake was most likely a devil's food cake that obtained a subtle reddish hue from the combination of cocoa powder and buttermilk. When food dyes became popular with home bakers in the 1930s and '40s, however, the cake got a scarlet boost from the addition of red food coloring. Today red velvet is enjoying a resurgence and is wildly popular.
IngredientsFor the cake:2 cups cake flour3 tablespoons unsweetened cocoa powder2 teaspoons baking powder½ teaspoon baking soda½ teaspoon salt¾ cup low-fat buttermilk¾ cup granulated sugar3 tablespoons canola oil1 large egg2 teaspoons red food coloringFor the frosting:1 (8-ounce) package fat-free cream cheese, at room temperature1¼ cups confectioners' sugar½ cup fat-free Greek yogurt¾ teaspoon vanilla extract¼ cup chopped pecans
Cooking Directions
For the cake:
Preheat the oven to 350°F. Spray an 8-inch round baking pan with nonstick spray.
Whisk together the flour, cocoa powder, baking powder, baking soda, and salt in a large bowl. Whisk together the buttermilk, granulated sugar, oil, egg, and food coloring in a medium bowl. Add the buttermilk mixture to the flour mixture and stir until well blended.
Scrape the batter into the pan. Bake until a toothpick inserted into the center comes out clean, 35–40 minutes. Let cool completely in the pan on a rack. Run a knife around the edge of the cake to loosen it from the pan. Invert onto the rack.
For the frosting:
With an electric mixer on high speed, beat the cream cheese, confectioners' sugar, yogurt, and vanilla in a medium bowl until smooth, about 1 minute.
5 Cake assembly: Split the cake layer in half with a long serrated knife. Place the bottom layer, cut side up, on a serving plate. Spread 1/2 cup of the frosting over the layer, leaving a 1/2-inch border. Place the remaining cake layer on top, rounded side up. Spread the remaining 1 cup frosting over the top and side of the cake. Sprinkle the pecans onto the side of the cake, pressing to adhere. Cover the cake and store in the refrigerator up to 2 days. Bring to room temperature before serving.
per serving (1/16 of cake): 197 Cal, 5 g Total Fat, 1 g Sat Fat, 15 mg Chol, 274 mg Sod, 34 g Carb, 0 g Fib, 5 g Prot, 95 mg Calc.
PointsPlus value: 5
This recipe was styled by chef Karen Pickus for Good Morning America.
Excerpt from WEIGHT WATCHERS 50TH ANNIVERSARY COOKBOOK. Copyright © 2013 by Weight Watchers International, Inc. All rights reserved. Reprinted with permission of St. Martin's Press.
Other Recipes That You Might Like
Georgetown Cupcake's Red Carpet Red Velvet Cupcakes
A Sweet Recipe for the Oscars
Red Velvet Chocolate Squares
Healthy Twist on a Signature Dessert
Emeril's Red Velvet Whoopie Pies
Cakes Filled With Marshmallow Creme
Elmo's Red Velvet Cupcakes
Kid-Friendly Dessert from Sesame Street's Kitchen
Red Velvet Coconut Cake
A Combination of Two Popular Cake Originals
'Hungry Girl' Red Velvet Insanity Cupcakes
From the Book 'Hungry Girl Chew the Right Thing'
Spike's Red Velvet Brownies
Too Delicious To Have Just One!
White Chocolate Frosting
The Tasty Topping to Red Velvet Brownies
White Chocolate Peppermint Cream Cheese Frosting
Special Cupcakes with A Hint of Mint
Red Velvet Coconut Cake
A Combination of Two Popular Cake Originals
Red Velvet Chocolate Squares
Healthy Twist on a Signature Dessert
'Hungry Girl' Red Velvet Insanity Cupcakes
From the Book 'Hungry Girl Chew the Right Thing'
Watermelon Cake With Raspberry Sauce
A Dessert for Happy, Healthy Kids
Elmo's Red Velvet Cupcakes
Kid-Friendly Dessert from Sesame Street's Kitchen
Hummus Heads
Meals for Happy, Healthy Kids
Spike's Red Velvet Brownies
Too Delicious To Have Just One!
Celebrate Mardi Gras With King Cake
Celebrate With This Classic New Orleans Cake
Dark Chocolate
Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.
More Healthy Eating Ideas
More from Prevention:
Read more: http://www.prevention.com/print/27166#ixzz2Svp8Xi6H
INGREDIENTS
For the sauce:- 2 tablespoons oyster sauce
- 2 tablespoons dark soy sauce
- 1 tablespoon light soy sauce
- 2 tablespoons rice vinegar
- 1 teaspoon sugar
- 1 tablespoon toasted sesame oil
- 3 tablespoons water
For the chow mein:- 1 tablespoon salt
- 1/2 pound fresh standard-sized egg noodles or 3 ounces dried egg noodles
- 5 tablespoons canola oil
- 1/2 cup thinly sliced yellow onion
- 1 cup thinly sliced red bell pepper
- 1 zucchini, cut into thin strips
- 1 cup thinly sliced fresh shiitake mushrooms
- 1 tablespoon grated ginger
- 2 cloves garlic, minced
DIRECTIONS
For the sauce:
In a small bowl, combine the sauce ingredients and set aside.
For the chow mein:
Bring a large pot of water to a boil and add the salt. Boil the noodles for 2 minutes, drain, and rinse well with cold water. Place the noodles in a bowl and toss with 1 tablespoon of the oil.
Heat a large, nonstick pan until very hot. Add 2 tablespoons of the oil and sauté the onion and red bell pepper until just tender, 2 minutes. Add the zucchini and mushrooms and continue to stir-fry until golden brown, 5 minutes. Transfer the vegetables to a bowl.
Reheat the same pan until very hot. Add the remaining oil and sauté the ginger and garlic for several seconds. Add the noodles and stir-fry until the noodles are heated through, 5 minutes. Return the vegetables to the pan with the noodles, add the sauce, and continue to toss the noodles until they are well combined and heated through. Transfer to a warmed platter and serve immediately.
INGREDIENTS- 1 cup quinoa
- 2 cups vegetable broth, chicken broth, or water
- 1/2 teaspoon sea salt
- 1 cup cooked corn kernels
- 1 cup cooked black beans
- 3 scallions, sliced
- 1 small bunch cilantro leaves, chopped
- 2 tablespoons olive oil
- Zest and juice of 1 lime
- 1/2 teaspoon ground cumin
- Salt and pepper, to taste
DIRECTIONS
Combine the quinoa and broth (or water), and salt in a saucepan, and bring to a full boil over high heat. Reduce the heat to a simmer, cover with a lid, and cook until all of the broth or water is absorbed, about 15-20 minutes. (When done the grains will look almost clear.) Fluff with a fork and let stand until cool.
Place the quinoa in a salad bowl, add the corn, black beans, scallions, cilantro, olive oil, lime zest and juice, and cumin. Season with salt and pepper, to taste. Toss to combine and serve.
Possessing this knowledge will give you superpowers to save the world! Ok maybe not, but interesting stuff nonetheless.
|
RSS Feed
