5 versatile superfoods to always have on hand

5 versatile superfoods to always have on hand

People often ask me for a “master” shopping list. But in my eyes this is difficult because I believe variety is key to ensuring your body is getting a wide range of nutrients. Finally, the antioxidants and protective nutrients in asparagus are different than those in tomatoes or onions. That's why my shopping list varies depending on the season, and I try to mix things up a lot - red quinoa and barley one week, wild rice and whole wheat penne the next... But there are some key ingredients that I like to keep "on stock." Each offers important health benefits and can be enjoyed in a variety of ways:

frozen spinach

Most of the produce in your supermarket was harvested and trucked over 1,500 miles away. That's not great because produce begins to lose nutrients as soon as it's picked - in fact, some vitamins can drop by 50 percent in a week. But frozen vegetables usually end up on ice the same day they're harvested, locking in the good stuff. This means they often contain more nutrients than fresh. Plus, they're inexpensive, don't go bad, and are easy to use - no washing, peeling, or chopping required. Storing spinach in my freezer ensures I always have dark leafy greens on hand, and there are a million ways to use it.

How to eat it: I toss small amounts of spinach into fruit smoothies (trust me, it'll whip right in—you won't even know it's there) and sauté it over medium heat with extra virgin olive oil, minced garlic, and crushed red pepper for a quick and easy vegetarian side dish. I've even thawed, pureed, and folded spinach into brownie batter to add moisture and increase nutritional value.

Almond butter

Almonds are one of the most decadent foods in the world, but they're also one of the most researched when it comes to weight loss. A study found that a low-calorie diet enriched with almonds helped overweight people lose more pounds. Both groups of dieters ate the same number of calories and equivalent amounts of protein, but after six months, those on the almond-enriched diet lost more weight and had smaller waists, less body fat and lower blood pressure. Almonds are packed with minerals, B vitamins and vitamin E, one of the body's most important antioxidants, as well as fiber and protein. And numerous studies have also shown that they help lower “bad” LDL cholesterol to reduce the risk of heart disease. Just tops in my book!

How to eat it: I find almond butter (simply ground almonds with no other ingredients) incredibly versatile. I spread it on whole-grain crackers, swirl it into cooked oats, add it to smoothies, and use it as the base of a simple almond satay sauce, folding in savory spices like ginger, garlic, and crushed red pepper. The latter is fantastic when tossed with mixed vegetables and a lean protein (chicken, shrimp, or edamame) over a bed of brown or wild rice.

avocado

Avocado is nature's butter, but it contains 3/4 fewer calories per tablespoon. And while butter is loaded with saturated fat, avocados contain heart-healthy MUFAs (monounsaturated fats), vitamin E (a key anti-aging antioxidant), and potassium, an important nutrient for heart function and muscle contractions that acts as a natural diuretic (aka the great de-bloater).

How to eat it: I spread ripe avocado on whole-grain toast for breakfast, add it to fruit smoothies (like the avocado-mango-mint smoothie from my latest book), of course, puree it into guacamole for tacos and fajitas (yum!), and I've even used it in place of butter in baking. One of my favorite tricks is to place a garden lettuce, finely chopped avocado, and a splash of citrus juice (like tangerine or blood orange) in a sealable container, close the lid, and shake—the avocado "melts" to coat the greens and veggies, creating a creamy, delicious dressing.

Vinegar

Vinegar is a miracle spice that has been proven to help control blood sugar and curb fat gain. One study found that people who drank a tablespoon of vinegar before lunch and dinner lost an average of two pounds over a four-week period—without making any other changes—and felt more full. It's also low in sodium (many varieties provide 0 mg per serving) as well as calories, about 15 per tablespoon.

How to eat it: Vinegar is the base of my homemade salad dressing and stir-fry sauce, and I drizzle straight balsamic over everything from cooked, chilled lentils to organic baby greens and strawberry avocado tacos. I even fold it into dark chocolate truffles. I like to have a variety in my fridge, from balsamic (my favorite) and Japanese rice vinegar to red wine, apple cider and fruity varieties like raspberry, fig or pomegranate. It's an easy way to add flavor and juiciness to almost any dish.

tofu

OK, you might be thinking "Ewwww," but I always encourage even my non-vegetarian customers to give tofu a chance - even my husband, who was born and raised on BBQ brisket in Texas, has come to love it. If you don't know what tofu is, it's basically soy milk in solid form. An acidic ingredient (usually nigari made from seawater) is added to soy milk, which causes it to curdle much like a boiled egg. It is then pressed into blocks. With firm tofu, more water is pressed out, so it holds its shape better and can be cut into slices, cubes or crumbles. Silky or soft tofu retains more liquid, making it a better choice for smoothies and dips.

How to eat it: I always keep organic, plain, extra-firm tofu in the fridge. It's a great source of high quality protein and I can eat it or cook it as is. Tofu is pretty tasteless on its own, but it takes on the flavor of whatever you combine it with. I like to add a slice of cold tofu to an open sandwich made with toasted whole wheat bread with pesto or olive tapenade. I also use hand-crumbled tofu instead of cottage cheese, grill marinated tofu triangles (chilli-lime, yum), and fry tofu cubes in fresh ginger sauce with vegetables and sliced ​​almonds. Such an easy, fluffy protein option. By the way, my husband now orders Chinese or Thai dishes even when I'm out of town.

Cynthia Sass is a registered dietitian with master's degrees in nutrition science and public health. She is frequently seen on national television and works as a SHAPE editor and nutritionist for the New York Rangers and Tampa Bay Rays. Her latest New York Times bestseller is Cinch! Conquer cravings, drop pounds and lose inches.