Four "new" foods to put on your heart healthy grocery list
Be adventurous this month and try these "new must-try" foods. You may be surprised by their all-star nutrition power — and their great taste.
Edamame beans
Edamame beans are bright green soybeans that are found either in a pod or hulled. Just half a cup (125 mL) of boiled edamame beans count as a serving of vegetables in Canada's Food Guide.
A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease. Edamame beans are high in potassium and low in sodium. These delicious soybeans are also a good addition to a heart healthy diet because they are low in saturated fat and high in fibre.
Edamame beans are available fresh or frozen. Toss boiled, hulled edamame beans into a quinoa pilaf, green salad or vegetable stew for an instant protein boost to your meal. Steam whole edamame in the pod and serve them as an appetizer or as a colourful accompaniment to Asian Style Pork Tenderloin.
To eat edamame plain, just squeeze the pod or bite the beans into your mouth. The pod itself isn't edible.
Avocado
Avocados aren't really a "new" food, but you may be inspired to use them in new ways once you know how well they fit into a heart healthy diet. Half an avocado counts as a serving of fruit in Canada's Food Guide, is a good source of potassium and is low in sodium.
Avocados are also an excellent source of fibre. Although most of the fat in avocados is beneficial monounsaturated and polyunsaturated fat, keep an eye on your portions since the calories can add up quickly.
Build a nutritious sandwich using whole grain bread, Becel margarine, lean meat, lettuce, tomatoes, peppers and avocado slices. Make a spinach salad with sliced avocados and fresh grapefruit segments. Last but not least, make a bowl of guacamole and serve it with raw veggies and lower sodium baked tortilla chips.
Salba (chia seed)
Salba is a tiny seed also called chia seed. Not only is salba sodium free, but it's also high in fibre. Plus, salba is low in saturated fat and a source of omega-3 polyunsaturated fat.
Buy salba either whole or ground, and use it the same way you would use flax seeds. Sprinkle salba over your morning cereal, or stir it into low fat yogurt with diced fruit. Add salba to your smoothies and homemade muffin batter. You can also use salba to thicken a hearty soup or pasta sauce.
Greek yogurt
Greek yogurt is thicker and creamier than regular yogurt because the whey or liquid has been strained. It also means that Greek yogurt contains up to two times more protein than regular yogurt. Look for low fat or fat free Greek yogurt as a delicious source of calcium.
Substitute Greek yogurt for sour cream in dips and other recipes. Try it as a topping with Chicken Fajitas. Greek yogurt is also wonderful served with fresh berries and a drizzle of honey, almonds and cinnamon for breakfast or even dessert.