Healthy foods to add to your diet ----part 2

We see healthy foods and superfoods all the time out there.

So I've decided I would list foods according to their nutritional content.

Keep in mind, I am not claiming any food has magical properties or that one is better than the other. Neither am I saying that any of this foods can cure any disease or condition. Please, always consult your doctor and dietitian for further advice.

This blog post is for educational purposes only,

Is good to always include a wide variety of foods in your diet to support overal health, but feel free to take what you like and leave what you don't.

I am also including some combinations for you to try because

1) I think they taste good together

2) Variety is key

So.

Foods high in calcium

But first, what is calcium?

Calcium is a very important mineral, it not only keeps our bones strong and healthy but also plays an important role in blood clotting, muscle contraction and heart health.

99% of the calcium in our body is located in our bones and teeth, yet we don’t produce it on our own and that’s why is so important to make sure we are getting the right amount for our individual needs.

According to the International Osteoporosis Foundation, women up to 50 years of age should consume 1000mg daily and those of age 51 and older 1200mg daily, whereas men of up to 70 years of age should consume 1000mg daily and those aged 71 and older 1200mg daily.

The numbers listed above include all the calcium consumed from food and supplements, meaning, if you already have a calcium rich diet, you probably don’t require a supplement to meet your daily intake.

If you are unsure about whether or not you need a supplement, always speak to your health care provider.

To the list

1) Almonds

Usually sold as nuts, almonds are seeds from a small tree that belongs to the rose and peach family.

You can use almond in sweet or savory recipes and you can substitute peanut butter with almond butter.

Almond oil is also believed to be great for your skin, nails and hair.

2) Apricots

The tree of the apricot belongs to the genus Prunus, which also happens to be the genus of the Almond tree. This fruit is very similar to the peach in appearance, yet it’s smaller and not as juicy.

They can be sweet or tart, but always delicious in a pie.

3) Artichokes

The globe artichoke, the most common one around the world, is a thistle. The edible part of the artichoke is actually the flower bud, harvested before it blooms.

The flower itself is a conglomerate of small flowers and barely edible.

A variety of the artichoke family that you may know is the cardoon, a perennial plant native to the Mediterranean.

4) Asparagus

Loved by the fitness influencers and health enthusiasts alike, this spring vegetable is harvested as soon as it grows above the ground.

The smaller the shoot, the tenderer and sweeter it is.

It goes amazingly is salads and meat dishes as well as roasted with a generous amount of parmesan on top

5) Butter beans

A variety of the common bean, used in many dishes and loved by the British on its baked form with sweet tomato sauce.

True to their name, this beans melt in your mouth and can be added to many dishes for texture and flavor purposes

6) Blackberries

Blackberries Are fruits produced by many species of genus Rubus.

Related to raspberries, with a big difference.

When picked form the tree, the blackberry will keep the torus, whereas the raspberry won’t.

In summary, raspberries are hollow, blackberries aren’t

7) Blackcurrants

They are classified as berries, although many will confuse them for raisins when sold dried.

Native to northern Europe and northern Asia, as the plat prefers damp soils.

Rich in vitamin C and polyphenols, these tiny fruits are included in sweet and savory dishes alike

8) Bok choy

Also known as pak choi or pok choi is a type of Chinese cabbage.

Popular in Southeast Asia and southern China and consumed widely around the world in stir fries and soups.

This variety of cabbage has a bulb at the bottom and long, thin, delicate leaves at the top.

9) Brazil nuts

These seeds come from a tropical evergreen and stand out due to their size and shape (imagine a dinosaur’s tooth).

They are such a treat to eat on their own, but they will not disappoint when used to make nut butter, praline and even trail mix.

10) Whole-wheat bread

Bread made mainly with a flour containing many parts of the wheat grain and less processed than white flour.

It may be higher in fiber, yet it has approximately the same calories as white bread.

11) Broccoli

Also known as the green cousin of cauliflower, broccoli is high in fiber, iron and believe it or not, has some protein.

As many of you know, cauliflower has taken popularity thanks to the wild inventions of the keto and low carb community, and if you happen to dislike it, using broccoli as an alternative may work.

My favorite way to cook broccoli is to roast it in the oven with salt, pepper and some olive oil at a high temp.

That’s it.

12) Chickpeas

Also known as Gram, Bengal gram, garbanzo, Egyptian pea and chana is one of the earliest cultivated legumes originated in the Middle East.

It is part of Indian, Mediterranean and Middle Eastern cuisines.

Known as the vital ingredient of hummus and for the miraculous liquid they come in when canned, (aquafava) which replaces egg whites in many vegan and egg free recipes.

13) Cinnamon

It’s a sweet spice used in savory and sweet dishes alike

It comes from the inner bark of many tree species of the genus cinnamomum.

Very popular in Asia, as a spice used in traditional cuisines

14) Edamame

Young soybeans packed with protein.

The perfect snack or component to any salad.

They are bright and fresh and if you happen to dislike tofu, and are looking to eat more plant based foods, maybe give this one’s a try.

15) Fennel

tomatoes on the left, fennel on the right

A flowering plant of the carrot family.

Easy to cultivate and low maintenance, this plants will grow in many places, especially in dry soils and close to the coast.

Their seeds are sweet and have a liquorish taste, the bulb is normally eaten in salads and the tops are used as herbs.

No wonder why they’re popular in the Mediterranean diet

16) Dried figs

Figs are known as an aphrodisiac.

They’re sweet and tender when fresh, pair great with cheeses and can be used in many baked goods.

While many believe they’re Greek, the common fig is an Asian species of flowering plants.

17) Kale

Loved by the people who buy organic produce at wholefoods and hated by normal people, it seems as if there is no in between.

Kale is a dark leafy green with a tough stem and curly leaves, rich in antioxidants, iron and whatnot..

If you can’t stomach kale, you can try baby spinach which offers similar properties minus the taste and texture.

18) Kidney beans

Legumes, with a good amount of protein and fibre.

You can pair these with rice and any vegetable and that will be a balanced meal with most, if not all, the essential amino acids

19) Oranges

Oranges and, especially fortified orange juice, are high in calcium and some vitamin C.

The fruit is native to china and classified as a citrus.

20) Arugula or rocket

Is an edible plant (contrary of the opinions of people who find it extremely bitter and inedible) in the brassica family.

Related to broccoli, cauliflower, cabbage and collard greens, originated in the Mediterranean and therefore, a staple in French and Italian cuisines.

21) Sesame seeds

Native to Asia, these little seeds are packed with flavor and protein.

They’re popular in Asian cuisine and their paste (aka tahini) is one of the main ingredients in hummus.

Used in many baked goods as a crunchy topping with a nice nutty flavor or mixed with sugar and honey and formed into bars

22) Soy milk

Milk made from soy beans.

Vegan, gluten free, dairy free and cheaper than almond, hazelnut and oat milk.

Buy it or make it yourself, this milk can be used in many dishes.

Don’t really like the plain soy milk?

No problem, add a splash of vanilla and your sweetener of choice and maybe that’ll change your mind

23) Spring greens

The darker the leaves, the better.

Say goodbye to iceberg lettuce for a while and focus on darker, richer looking leafy greens.

24) Swede

Also known as rutabaga, it is a root vegetable resulting from the cross between cabbage and turnip.

Its top leaves can be eaten as well.

Cook it or not, it provides a nutty flavor to your dishes and could, potentially, replace potatoes as a low calorie alternative in some ways

25) Tofu

Made from fermented soy milk, this ‘cheese’ is a staple in Asian cuisine and loved by vegans and vegetarians since its high in protein and can be used in a wide range of recipes.

26) Walnuts

The seeds of the trees of the genus Juglans, especially the Persian or English Walnut, Juglans regia.

How good are they in brownies?!!!

This seed is crunchy on the outside and soft in the inside, and thanks to its high fat content, it melts in your mouth.

27) Watercress

Or yellow cress (Nasturtium officinale) is an aquatic plant species native to Asia and Europe commonly consumed in salads or as decorative microgreens for some dishes

28) Yogurt

Most yogurts in the market are fortified nowadays, meaning, even if you bought a dairy free alternative, it’s possible you could still get a good amount of calcium.

29) Cow’s milk

I guess we all know this by now, but, just in case, it’s always good to add it to the list.

30) Mature cheeses such as Parmesan

Since cheese is made out of milk, you can only imagine they must share some qualities

31) Spinach

This dark leafy green native to Asia and used in a variety of ways, from salads to a secret ingredient in your smoothie, it provides nutrition with a subtle flavor.

A good way to introduce spinach to you diet is by getting baby spinach, since it’s sweeter and tenderer, but still provides nutrition

32) Black eyed peas

Yes, like the band.

This beans are a good source of protein and fiber as well.

33) Trout

Any species of freshwater fish that belong to the family Salmonidae, closely related to salmon, which also contains calcium.

There are many ways to eat trout, but, if it’s not your thing, Salmon in any shape or form will do.

34) Okra

It’s an Asian vegetable.

Some hate it, and some love it.

The only way to know for sure is if you try it yourself.

Also high in fiber, which makes it a bit slimy when cooked, and in magnesium

35) Acorn squash

Also known as pepper squash, it’s a winter squash that looks just like an acorn.

Funny thing is, that it belongs to the family of summer squashes.

A popular way to cook it is to roast it at a high temp and add sweet or savory spices

36) Clams

It’s a common name for many types of molluscs.

You can find them buried in the sand and are a very nice addition to any sea food dish, like paella, not only because of their flavor but also their shells, which are great for presentation and decorative purposes

Whooo

You made it!

That’s the end of the list.

Now a very simple recipe using some of the foods listed above

Summer Salad

Ingredients:

2 cups of your leafy green(s) of choice (from the ones listed above)

1 cup roasted acorn squash, cubed

Any cheese that you like cubed, shredded, sliced or crumbled

¼ cup sliced and toasted almonds

¼ cup pomegranate seeds (optional)

Dressing:

1 tbsp tahini

The juice of half a lemon, plus some zest

1 tbsp olive oil

2 tbsp vinegar

A touch of honey or maple syrup (optional)

Salt and pepper to taste

Directions:

Make the dressing by whisking all the ingredients until homogenous, you can always add a splash of water, oil or vinegar if it’s too thick. Set aside.

Add all your ingredients to a bowl and mix them a bit, add the dressing, toss and serve or serve with the dressing on the side.

enjoy!