Think, Eat, Be Healthy

4 Ways To Add Variety To A Healthy Whole Food Diet

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Eating as wide s variety of whole foods as possible is the key to maximizing health.

Eating a wide variety of healthy whole foods is the key to maximum health. It is easy, though, to fall into the habit of eating only what is readily available and easily prepared. It is also easier to eat what we know and know how to cook. This kind of “easy” food diminishes variety in our diets and fosters a reliance on mainstream foods like zucchini squash, broccoli, russet potatoes and orange carrots.

I like to explore the less popular fruits, vegetables, grains and other whole foods whenever they are available, even if I have to to looking for them. This breaks me out of mental as well as dietary ruts and helps maintain a healthy variety of nutrients. Just as important, my creativity gets stimulated thinking of new ways to use these less popular foods.

Here are 4 ways to add more variety to a healthy whole food diet. Incorporating these foods into a meal just a few times each month will provide unique nutrients, flavors and textures.

1. Okra

Fresh okra is a nutritional star among healthy whole foods that is easy to prepare.

Fresh okra is a nutritional star among healthy whole foods that is easy to prepare.

Fresh okra is a small, fuzzy pod that most people seem to have no idea how to cook. A good source of vitamins A and C, carotenes, zea-xanthin, lutein and fiber, okra brings a  powerful nutritional package to the dinner table. The dietary fiber in okra helps to stabilize blood sugar levels, binds excess cholesterol and promotes healthy digestion. Okra is also a low calorie food.

Don’t know how to prepare fresh okra? Try my recipes for stuffed fried okra or fresh okra and grape tomatoes.

2. Fennel

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Fennel is a versatile and nutritious whole food.

Fennel smells and tastes like licorice and the entire plant is edible. It is usually associated with Italian and Mediterranean cuisines. Fennel is related to parsley, dill, coriander and carrots. Strong anti-oxidant compounds, vitamin C, potassium and fiber make fennel a bonus addition to any diet. This aromatic plant can become part of all vegetable and salad mixes.

3. Kumquats

Kumquats are small members of the citrus fruit family.

Kumquats are small members of the citrus fruit family.

Unlike other members of the citrus family of fruits, kumquats are eaten whole, including the skins. Also unlike other citrus fruits, kumquats are sweeter on the outside and tarter in the center. Eating the peel provides all of the essential oils found there that we do not get when eating other citrus fruits. Kumquats are native to the mountains of South East China. These small fruits are high in flavonoid anti-oxidant compounds and have plenty of vitamins C, E and K. Try using kumquats in place of other citrus fruits in your favorite recipes.

4. Parsnips

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The parsnip is a delicious and nutritious root vegetable that is not on many people’s food radar.

Parsnips are close relatives carrots in the parsley family. Their sweet flavor comes from the conversion of starches to sugars after the first frost. Parsnips are high in fiber and low in calories. This root vegetable is a good source of vitamin C, folate and manganese. Add parsnips to soups, a stir fry or mixed steamed vegetables for more nutrition and greater variety.