Feel Good Foods
Feel Good Foods are foods that have benefits beyond satisfying hunger. Each month we share information about a new Feel Good Food including its health benefits, recipes, and how to include it in your diet. Follow along on this page for more!
April:
Leafy Greens
Leafy green vegetables, especially dark green varieties such as spinach, kale, bok choy, collard greens, and Swiss chard, are rich in fiber and nutrients. They are a reliable source of many vitamins and minerals for very few calories. Microgreens are small greens produced from seeds of vegetables and herbs. These greens are packed with flavor and immune-boosting nutrients such as vitamins C and E
Reap the many benefits of greens by adding them to foods or dishes: toss them raw in salads, add them to main dishes, eggs, and soups, or use them as toppings on a pizza. Enjoy a combination of spicy (arugula), bitter (collard greens), and sweet (spinach) greens in a salad or as a nutrient boost in a smoothie.
March: Mushrooms
Always in season and grown year-round, mushrooms are not a vegetable but in a class all by themselves called fungi. Mushrooms make a great replacement for meat because of their savory umami flavor, which comes from the amino acid glutamate that is also found in cheese and meats. Mushrooms are low in calories and provide nutrients such as B vitamins, potassium, and vitamin D. Mushrooms may help stimulate the growth of healthy bacteria, which is good for gut health.
Experiment with different varieties of mushrooms, from white button mushrooms to more exotic kinds (cremini, maitake, beech, oyster, enoki, or shiitake). Add chopped mushrooms to a salad, omelet, stir-fry, chili dish, bowl, pasta dish, or pizza. Replace ground beef in a dish or burger with mushrooms or enjoy a grilled portabella mushroom burger.
February:
Omega-3 Fatty Acids
Discover the power of Omega-3 fatty acids! These essential nutrients, commonly found in fish oil and certain plant sources, offer a myriad of health benefits. Omega-3s are vital for overall well-being. Omega-3 foods help lower heart disease risk by reducing inflammation, triglycerides, and blood pressure. Omega-3 fatty acids are known for being good for our hearts and may also boost our moods.
Try to include tuna, salmon, chia seeds, flaxseed, walnuts, and soybeans in your diet regularly. Can you try three of these this week?
Need some recipe ideas? Try Chia seed pudding and top it with walnuts! Or make a salmon and rice bowl with seaweed, another great feel-good food.
January: Oats
Oats are a versatile whole grain! From steel-cut to rolled to instant oats, the oat kernel always has three essential whole-grain parts: the endosperm, the germ, and the bran. Oats contain healthy soluble fiber (beta-glucan), which helps reduce blood cholesterol. Oats also help keep you full longer than other grains and provide phytochemicals that may have anti-Inflammatory properties.
Oats don't have to be just oatmeal. Add mix-ins to your hot or overnight oatmeal, such as sunflower butter, chopped bananas or apples, nuts or seeds, granola, berries, milk, or yogurt. Oats have the same nutritional value whether cooked or chilled. Try oats in diverse ways: use oats in a savory meatloaf, a breakfast bowl, or as an apple crisp topping. The options are endless.
May: Turmeric
The spice turmeric has been used for centuries not only to flavor, color, and preserve foods but also as a medicinal remedy, and used for the treatment of inflammatory disorders. Curcumin has a positive impact on preventing and treating inflammatory diseases.
Look for turmeric's bright vellow color in dishes like fried rice, golden milk lattes, and roasted vegetables.
Add turmeric to grains, soups, and smoothies for an extra anti-inflammatory boost! Make sure to add a pinch of black pepper and a healthy fat to boost absorption.