9 Go-To Health Foods

photo by Iacovos Constantinou

When I’m low on groceries, I eat like a 7-year-old. That’s the sad reality of my life. My days are filled with peanut butter and jelly, peanut butter and honey, and peanut butter alone (hey, a girl gets desperate with dwindling supplies!). I eat veggie burgers for days with no end in sight. I create pathetic quesadillas like cheddar cheese and barbecue sauce–and that’s it. I resort to boxed mac ’n’ cheese that fills the far reaches of my cabinets. And then, one day, when the milk is bad and the though of dry cereal for dinner is very, very real, I make a grocery list.

It’s not that I hate grocery shopping. Much the opposite—being able to grocery shop is a dream of mine. (Don’t laugh unless you’ve been walled-up thanks to an injury for a year.) Here’s what it comes down to: The Man does the grocery shopping. And I hate to remind The Man that we’re out of, um, everything when he’s busy cleaning the house, unpacking our boxes, driving me around, and—oh yeah—working. So we let our supplies get low this November.

Yesterday, was The Man’s great big shopping trip. And today, after the first lunch in weeks that wasn’t based on peanut butter, I realized there are certain foods that almost beg me to eat healthy:

photo by muffet

Romaine lettuce: Aside from having almost no calories, the leafy green stuff is packed with vitamins A, C, and K plus folate and fiber. Pick heads that have crisp leaves—and skip those that are wilted or have any brown spots.
Try this: I pile mine with sliced radishes, ribbons of carrot (one of the best sources of beta carotene), shaved fennel (a bulb with a licorice flavor that’s a good source of vitamin C, fiber, and potassium), sunflower seeds (packed with vitamins B1 and E, plus magnesium), thinly sliced apples (another good source of fiber and vitamin C), and feta cheese.

photo by frankfarm

Vinegar: If there’s one condiment I can’t live without, it’s vinegar. I love all types—red wine, balsamic, white balsamic, apple cider, you name it. Some studies have shown in mice that vinegar fights fat, but I’m not counting on it; the research is still unconfirmed. Here’s what I do know: Oil and vinegar is possibly the tastiest way to dress a salad. And when you opt for it over creamy alternatives you guarantee your salad stays health, instead of a bunch of calories atop a bed of lettuce.
Try this: Whisk two tablespoons of extra virgin olive oil into a tablespoon of not-too-sweet honey mustard. Once the two have come together, whisk in two tablespoons of balsamic vinegar. I usually eyeball the measurements to get a more vinegary taste, so adjust as needed.

photo by p4nconp4n

Lemons: Did I mention I have a thing for acids? A spritz of lemon over a plain chicken breast makes its flavors pop—and adds extra vitamin C. Because I squeeze the fruit over fish, chicken, and veggies, I don’t have to use fat to flavor my meal.
Try this: Cover a simple grilled chicken breast with lemon juice. Or squeeze lemon over al dente green beans.

photo by stevendepolo

Frozen veggies: I stock up on bags of broccoli, cauliflower, snow peas, peppers, and peas in case I need veggies in a pinch. (In a pinch happens all the time, by the way.) When I’m getting low on groceries, I can sauté some frozen veggies with a bit of olive oil, mix with pasta, and top with some grated parmesan cheese. Cruciferous veggies like broccoli and cauliflower are high in vitamin C, and according to research may prevent cancer.
Try this: Once, I tricked The Man into trying cauliflower “mashed potatoes” made with the frozen veggie and some cheese. Since he ended up loving the result, we’ve stocked up on frozen cauliflower ever since.

photo by darwin bell

Berries: I’m a creature of habit, so I have no qualms about eating oatmeal every single weekday. Really. I’ve eaten it almost every morning for a year. (Hey, it may lower cholesterol and is a good source of fiber, which keeps me full till lunchtime.) The way I get by without boredom is by adding some berries to the mix.
Try this: This morning, I topped my oats with slightly tangy strawberries, but I also love blueberries or raspberries, too. All are great sources of vitamins and antioxidants. I add some ground flaxseed to the mix, too, for omega-3 fatty acids.

photo by francescav

Greek yogurt: The thick yogurt is delicious drizzled with honey and sprinkled with ground flaxseeds. And It’s great topped with fresh fruit. But the reason I really love Greek yogurt is because it’s versatile. Since I don’t drink milk unless it’s part of my cereal, yogurt is my main source of calcium. Plus, researchers found that yogurt can improve immunity, thanks to the healthy bacteria it contains.
Try this: You can use it as a healthier alternative to sour cream on potatoes, whip up a delicious dip, or make a sandwich spread that’s a gazillion times better than mayonnaise. (Full disclosure: I hate mayonnaise. The thought of it grosses me out. I hate being in the same room with it. But, all right, I eat it with tuna.)

photo by wally hartshorn

Sweet potatoes, yams, squash: Especially this time of year, I love adding sweet potatoes, squash, or yams to my meals. They’re packed with vitamins A, C, and B, potassium, and fiber. Yesterday, The Man came home with two ridiculously long red yams—whether they are in fact yams is up for debate; most vegetables labeled yam in grocery stores are actually sweet potatoes in disguise.
Try this: I plan to bake a yam, let it cool, then chop it into cubes as a topping to a salad with lettuce, walnuts, and cheese.

photo by elana’s pantry

Chicken: Since I’ve started getting PRP, I’m especially conscious of eating enough protein. According to my doctor, vegetarians who don’t eat animal proteins generally don’t fare as well with the treatment. Since I would eat an onion a day (I hate the veggie, by the way) if it meant fixing my knees, I was more than willing to up my protein intake. Beef protein is high in saturated fat, which can raise your cholesterol levels. To keep it healthy, I stick with lean chicken breasts, skip the heavy (read: buttery) sauces, and opt for baking or grilling over frying or sautéing.
Try this: Here’s a favorite from an old Weight Watchers cookbook I have. In a plastic bag, crumble whole wheat cereal (flakes work best) then combine with chopped walnuts. In a bowl, combine one part soy sauce, one part brown sugar. Dip a chicken breast into the soy mixture, then toss in the bag and shake till it’s coated. Bake.

photo by roadside pictures

Peanut butter: I get a lot of grief for bring a peanut butter and jelly sandwich to work all the time. The thing is, when you’re exhausted, low on groceries, and it’s waay pas bedtime, a quick-to-assemble PB&J fits the bill. So what if it’s the same meal I ate in first grade? It’s a better choice than Chick-fil-A. Or even a Subway sandwich.
Try this: If you’re not into the whole trip-down-memory-lane sandwich, try adding peanut butter to your oatmeal for extra protein. Or dip apples and celery into it for a midday snack.

What are your must-have health foods? And what do you eat on days when your fridge and cabinets are bare?