Tip #15: Shop the Perimeter of the Grocery Store

Healthy foods are usually found on the outer edges of most grocery stores. That is where you will find fresh produce, fish, and some dairy products. Buy the bulk of your groceries in these areas, and then venture into the aisles for whole grains, spices, and other ingredients needed to cook a healthy meal.

 

Black Bean Salsa

Ingredients

• 2 (15.5 ounce) cans Goya Black Beans, drained and rinsed
• 1 (17.6 ounce) container Goya Salsa Pico de Gallo
• 1 (15.25 ounce) can Goya Whole Kernel Corn, drained
• 3 tablespoons Goya Extra Virgin Olive Oil
• Goya Green Pickled Jalapeno Nacho Slices (optional)
• 1 tablespoon Goya Chili Powder
• 2 teaspoons Goya Cumin
• 2 teaspoons Goya Minced Garlic

Directions

1. In large bowl, combine all ingredients. Using large spoon, gently mix to combine. Serve with tortilla chips. Or, cover bowl with plastic wrap and refrigerate until ready to eat.

 

Tip #14: Got Calcium?

Most people know that milk and other dairy products are a good source of calcium. However, eating too much dairy can cause bad health effects including weight gain. While milk in your cereal is a good way to start your morning or perhaps cheese on your sandwich for lunch, try getting your calcium from healthier sources.

• Vegetables and greens: Many vegetables, especially leafy green ones, are great sources of calcium. You may consider trying turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, eat black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

 

Couscous Tabbouleh

Ingredients:

1 lb fresh tomatoes, finely chopped

1 cup couscous (whole grain if you can find it)

Salt to taste

1/2 teaspoon ground cumin

1/2 cup freshly squeezed lemon juice

1 cup warm water

1/4 cup extra virgin olive oil

1 cup finely chopped flat-leaf parsley

1/4 cup finely chopped mint

1 red bell pepper, seeded and diced

1 small cucumber, diced

Small romaine lettuce leaves for scoops

1. Put the couscous in a glass or ceramic bowl, and toss with the salt and cumin. Mix together 1/4 cup of the lemon juice and the water, and pour over the couscous. Let sit for 30 minutes, stirring the mixture from time to time or rubbing between your fingers and thumbs to prevent it from lumping. Cover with a plate, and microwave on 100 per cent power for one minute; or line a steamer with a kitchen towel, place the couscous in it and steam for 10 minutes. Carefully remove the plate, or remove from the steamer, and return to the bowl. Stir in the remaining lemon juice and the olive oil, and allow to cool. Toss with the remaining ingredients, except the lettuce leaves. Taste and adjust seasonings. Refrigerate until ready to serve. Serve, using the romaine lettuce leaves as scoopers.

Yield: Serves four to six.

Advance preparation: The salad will hold for several hours in the refrigerator.

 

Diet Tip #13: Eat Whole Grains

Switching to whole grain foods when you are used to eating white bread, pasta, etc… can be difficult. If you aren’t used to eating whole grains you may not like the taste at first. Try mixing grains as a first step.  If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%. Try eating whole wheat, brown rice, millet, quinoa, or barley. Experiment with different grains to find your favorites. Also, make sure you’re really getting whole grains. Some bread labels call it “whole wheat” but it really is just colored to look like whole wheat. Also, be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the US, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.