Sometimes it’s tough to get nutritious meals on the table. If you don’t know what to eat, how can you choose? Let that idea alone! To what extent can kale be seasoned in various ways?
The healthiest eating methods (for body and soul) allow you to enjoy your favourite eats without guilt, so it’s not as simple as simply choosing “good” foods.
Yet, whole, unprocessed or barely processed foods are what you should eat most of the time for the best physical health. And remember to eat a variety of fruits, vegetables, grains, proteins, and dairy products every day (more on that here).
These are 102 of the healthiest foods available to help you fill your plate, your heart, and your stomach with the best options.
1. Olive oil
The original healthy oil, olive oil is packed with monounsaturated fats that reduce inflammation. In fact, olive oil is widely credited as the reason the Mediterranean diet is so beneficial to health. If you want to get the most out of olive oil, channel your inner Rachael Ray and opt for the extra virgin variety.
What we do with it: roast vegetables and make salad dressing.
Also, Read- Real-Life Nutrition Hacks: The Ultimate Handbook for Healthy Eating on-the-go
2. Coconut oil
As compared to other vegetable oils, coconut oil stands out. It’s great for everything from cooking to looking good, thanks to its high saturated fat content. Go for unrefined coconut oil if you want the full coconut flavour with none of the processing.
How we put it to use: in sweets-making.
3. Avocado oil
Avocado oil, like the avocados it comes from, is rich in monounsaturated fats like olive oil. It’s wonderful for pan-frying meals to a golden crispness and has a great, nutty flavour and a super high smoke point. (Spoiler: Asparagus is a great addition.)
Use case: cooking meats and vegetables in a frying pan.
4. Ghee
Ghee, a cooking fat popular in Indian cuisine, is prepared by churning butter until all of the milk particles have been removed. The resulting crystal-clear fat has a wonderful buttery flavour and is 100% pure. Ayurvedic medicine even recognises the cognitive benefits of aged ghee.
Specifically, we use it to fry eggs.
5. Kimchi
Kimchi is a fermented cabbage condiment popular in Korea. It’s sharp, aromatic, and has a satisfyingly crisp bite to it. The fermentation process adds beneficial bacteria, and antioxidant-rich additives like garlic and cayenne pepper boost its health benefits.
Our favourite Korean dishes benefit greatly from this pungent, spicy, crisp ingredient.
6. Sauerkraut
Kimchi’s European relative, sauerkraut, is a lot gentler. Although it is typically made from cabbage alone or from cabbage with caraway seeds, it is still adequately flavorful but lacks the same fiery kick. Antioxidant-rich, but only if you get it fresh from the fridge or ferment it yourself; the canned variety lacks live bacteria.
Used for making Reuben sandwiches (corned beef and Swiss cheese).
7. Kombucha
You can get the probiotics you need without having to eat fermented foods if you drink kombucha every day. It’s a drink made from fermented tea, and there are many different kinds, some of which play up the funkiness while others try to mask it (just be sure to read the nutrition label as many kombuchas are high in sugar). Whether or not you believe in the health benefits of probiotics, this carbonated drink is a good choice.
Our favourite way to enjoy it is as a bubbly, delicious midday pick-me-up.
8. Tempeh
Like tofu, tempeh is a soy-based meat substitute, but unlike tofu, it is fermented. This alters the flavour just enough to make it distinct from tofu, yet it still functions in the same ways. For vegans looking for a protein source with little additives, this is it.
We consume it as a vegan alternative to meat.
9. Natto
Whole fermented soybeans are known as natto. They have a very strong, distinct flavour and odour that some people find off-putting, yet they are packed to the gills with beneficial probiotics (in addition to a healthy dose of protein).
For a simple and fast meal, we serve it over rice.
10. Miso
Soybeans and koji are fermented to create the Japanese spice paste known as miso (a fungi). It’s what gives miso soup its signature salty, sharp flavour. It has many of the same potential health benefits as other fermented soy products, such as boosting the immune system and lowering the risk of chronic disease.
Our family uses it to season handmade Japanese food with a salty, smoky flavour.
11. Yogurt
Yogurt contains the milk protein and many beneficial bacteria because it is made from fermented milk. It’s beneficial for your digestive system, and there are now several vegan yoghurt options on the market (though some have much lower amounts of protein than dairy-based yogurt). Try to find a variety that has as little additional sugar as possible.
Fruit and honey make for a quick and easy snack that we enjoy.
12. Kefir
Kefir, like yoghurt, is a fermented milk product that can be consumed by the human digestive system. Water kefir is another option; it’s fermented using sugar water and kefir grains (which are cultures of bacteria and yeast). Both of these alcoholic beverages undergo a fermentation process, and you can find them in many supermarkets or brew them at home.
How we put it to use: a fluffy, portable breakfast or snack.
13. Oats
Oats can be prepared in both savoury and sweet forms, making them a very flexible ingredient. They improve the texture of baked products and are the key to juicy meatloaf. Beta-glucan, a soluble fibre found in abundance in oats, has been linked to improved heart health.
The way we put it to use is in overnight oats.
14 Quinoa
Protein-rich and gluten-free quinoa (pronounced “keen-wah”) is a great supplement to vegetarian and vegan diets. We’re really enthusiastic on it because it has a wide range of nutrients, including vitamins and minerals.
We eat it as a posher alternative to rice.
15. Barley
After we hit the big 3-0, we became regulars at this bar. Barley, a kind of wheat, has a distinct, slightly sweet flavour and includes gluten. The grain is also used to make barley tea, another famous drink in Korea. The antioxidant, vitamin, mineral, and fibre content of barley is exceptionally high.
16. Einkorn wheat
It’s possible that the first ever loaves of bread were baked with einkorn, a very old grain. Some gluten-intolerant persons may be able to consume it because it’s simpler to digest than conventional wheat (although those with Celiac disease should avoid it). There’s a good amount of protein and other nutrients like zinc and iron there, too.
Our family uses it to bake sourdough loaves of bread every week.
17. Amaranth
Amaranth is a gluten-free grain that delivers essential nutrients like fibre, protein, and minerals like magnesium and iron, and it also produces stunning, ethereal blooms. It also helps reduce swelling and inflammation. Its nutty flavour makes it a suitable substitute for rice and quinoa.
The bottom of a grain bowl is its intended use.
18. Sprouted bread
Bread created from grains that have been partially sprouted prior to processing is called “sprouted” or “Ezekiel bread,” after a popular brand of sprouted bread. This improves the flavour of the bread and makes it simpler to absorb certain nutrients.
Sandwiches (because who doesn’t love a nice sandwich??) is how we put it to use.
19. Popcorn
What is the best low-calorie snack that you can consume four cups of? Popcorn, that’s what it is! Popcorn is an excellent carrier for flavorful flavours and counts as a complete grain.
20. Garlic
Allicin, a phytochemical found in garlic, is one of our favourite flavours. Consuming garlic on a regular basis may help protect cardiovascular health by slowing the buildup of atherosclerotic plaque in the arteries.
We use it in a minced form in almost every dish.
23. Onion
Onions, like garlic, are a flavour explosion in savoury dishes. In addition, quercetin, a potent anti-inflammatory antioxidant, is abundant in onions.
We put caramelised onions on burgers.
24. Avocado
Yes, avocados are tasty, but they are REALLY WEIRD. They are high in healthful fats and are classified as a fruit despite their traditional vegetable use. In addition, they contain a lot of beneficial fibre. Insufferable guacamole!
How we put it to use: on our fancy avo toast in the morning.
25. Tomato
Tomatoes, in whatever form (raw, cooked, sauced, salsa’d, tinned, etc.), are excellent. They also contain the highest concentration of the heart-healthy lycopene of any food source. PLUS they are loaded with vitamin C, which is great for your skin and immune system and also aids in iron absorption.
The best way to put it to use is as the star of a BLT (bacon is a supporting role).
26. Zucchini
Summer squashes, like zucchini, are easy to grow and taste wonderful. It’s great as a pasta replacement, brownie ingredient (to keep them wet), and dehydrated chip, plus it’s low in calories and high in fibre. How about that for adaptability!
We eat it, after having it spiralized, as an alternative to traditional spaghetti noodles.
27. Cauliflower
You either adore this vegetable or despise it; opinions are strongly held either way. And if you do, that’s great, because it can stand in for both mashed potatoes and rice as a low-cal, keto-friendly alternative. Not only is it high in phenolic components like coumaric acid and quercetin, but it also produces the finest vegan chicken wings.
We use it in place of mashed potatoes by mashing it with lots of butter and heavy cream.
28. Broccoli
Our second-favorite tree () is broccoli, which is packed with beneficial plant chemicals and fibre. Brocc all the time!
How we prepare it: a simple roasting in olive oil.
29. Sprouts
Many other types of vegetable sprouts are available, but two of the most well-liked are broccoli sprouts and bean sprouts due to their high nutrient density and ease of digestion. It’s also ridiculously simple to cultivate your own, provided you take the necessary precautions.
Uses include providing a crunch to sandwiches.
30. Hot peppers
Not everyone has a tolerance for mild flavours. Capsaicin, the compound responsible for the spicy flavour of peppers, may (unfortunately) have anti-inflammatory effects. Vitamin C and other nutrients are abundant in hot peppers as well.
How we put it to use: adding heat to everything!
