The 11 Best Foods You Aren’t Eating

(This post was originally published on June 30, 2008, and recently appeared on The New York Times’s list of most-viewed stories for 2009.)

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
   How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
   How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
   How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
   How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
   How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
   How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
   How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
   How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
   How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

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Better-for-You Eggnog

Recipe created by David L. Katz, MD

Photo: John Kernick

Start by skipping the more mundane foods you can eat any day of the year. (The mere presence of something edible does not mean it belongs in your mouth.) Next, prepare for the holiday buffet, which makes restraint difficult because variety stimulates appetite. Limit what you put on your plate at any one time. Try to start with raw veggies (ten slices of green pepper: 5 calories). A bit of nutritious, filling, low-calorie fare will leave less room for more fattening items.

Whenever possible, skip the buffet in favor of a sit-down meal, which has the benefit of built-in boundaries. And keep in mind that the dinner table is a place for socializing. Pause to enjoy the company. Research shows that extending a meal gives your body a chance to register fullness before you overeat.

As you're raising a glass of holiday cheer, remember that the disinhibiting effects of alcohol can cause you to eat more. In addition, a glass of red wine has about 125 calories; a cup of eggnog, as many as 340. My gift to you: an eggnog makeover that uses less sugar and replaces whole milk and cream with skim milk. Cheers.
— David L. Katz, MD

Ingredients:Serves 6 (about 100 calories each serving)

6 cups skim milk

1 cup egg substitute

1/2 cup nonfat powdered milk

6 Tbsp. sugar

2 tsp. vanilla extract

2 tsp. rum extract

Ground nutmeg or cinnamon

Sugar-free whipped topping

In a medium pot over medium heat, whisk together skim milk, egg substitute, powdered milk, and sugar over medium heat. Cook, stirring, 15 to 20 minutes, until thickened.

Remove from heat; whisk in vanilla and rum extracts. Let cool, stirring occasionally, 20 to 30 minutes. Refrigerate until chilled, 2 to 3 hours.

Stir well and pour into cups. Sprinkle each with nutmeg or cinnamon, and add a dollop of whipped topping.

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Oatmeal Buttermilk Blueberry Pancakes

1/2 cup rolled oats

1/2 cup low-fat milk

1 cup whole wheat flour

1/2 cup unbleached all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

1 tablespoon sugar

1/4 teaspoon salt

2 large eggsealth

1 1/2 cups buttermilk

1 teaspoon vanilla extract

3 tablespoons canola oil

1 cup fresh or frozen blueberries

1. Combine the milk and rolled oats in a bowl, and set aside.

2. Sift together the flours, baking powder, baking soda, sugar and salt.

3. In another bowl, whisk the eggs, then add the buttermilk and whisk together. Then whisk in the vanilla extract and the oil.

4. Add the flour mixture to the wet ingredients and quickly whisk together. Do not overbeat; a few lumps are okay. Fold in the oats and milk. Let sit for one hour, or refrigerate overnight.

5. If necessary, spray the hot griddle with pan spray. Drop by 3 to 4 tablespoons onto the hot griddle. Place six or seven blueberries on each pancake. Cook until bubbles begin to break through, two to three minutes. Turn and cook for about 30 seconds to a minute on the other side, or until nicely browned. Remove from the heat, and continue until all of the batter is used up.

6. Serve hot with a small amount of butter and maple syrup.

Yield: A dozen pancakes.

Advance preparation: You can keep these, well wrapped, in the refrigerator for a few days, or freeze for up to a few months.

Martha Rose Shulman can be reached at martha-rose-shulman.com.