Sometimes it can be hard to eat healthy, as it’s easy to run out of cooking ideas or the recipe you found seems a little too complex for what your in the mood for… Take a look below to see 5 of the healthiest foods you could possibly eat and they all come with super simple recipes to include them in your meal plans this week!

Bananas

Why they’re good for you:

While this tropical fruit is an American favorite, bananas are actually classified as an herb, and the correct name of a “bunch” of bananas is a “hand.” Technicalities aside, bananas are an excellent source of cardioprotective potassium. They’re an effective prebiotic, enhancing the body’s ability to absorb calcium, and they increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression.

Serving size: one medium banana

Nutrition per serving:

Calories: 105

Fat: 0.4 g

Cholesterol: 0 mg

Sodium: 1 mg

Carbohydrates: 27 g

Dietary fiber: 3 g

Sugars: 14 g

Protein: 1.3 g

Recipe from Cooking Light: Citrusy Banana-Oat Smoothie

Ingredients

2/3 cup fresh orange juice

1/2 cup prepared quick-cooking oats

1/2 cup plain

2% reduced-fat Greek yogurt

1 tablespoon flaxseed meal

1 tablespoon honey

1/2 teaspoon grated orange rind

1 large banana, sliced and frozen

1 cup ice cubes

Preparation

Combine first 7 ingredients in a blender; pulse to combine. Add ice; process until smooth.

 

Raspberries

Why they’re good for you:Raspberries come in gold, black and purple varieties, but red are the most common. Research suggests eating raspberries may help prevent illness by inhibiting abnormal division of cells, and promoting normal healthy cell death. Raspberries are also a rich source of the flavonoids quercetin and gallic acid, which have been shown to boost heart health and prevent obesity and age-related decline.

Serving size: one cup of raspberries

Nutrition per serving:

Calories: 64

Fat: 0.8 g

Cholesterol: 0 mg

Sodium: 1 mg

Carbohydrates: 14.7 g

Dietary fiber: 8 g

Sugars: 5.4 g

Protein: 1.5 g

Recipe from Cooking Light: Raspberry and Blue Cheese Salad

Ingredients

1 1/2 tablespoons olive oil

1 1/2 teaspoons red wine vinegar

1/4 teaspoon Dijon mustard

1/8 teaspoon salt

1/8 teaspoon pepper

5 cups mixed baby greens

1/2 cup raspberries

1/4 cup chopped toasted pecans

1 ounce blue cheese

Preparation

Combine olive oil, vinegar, Dijon mustard, salt, and pepper. Add mixed baby greens; toss. Top with raspberries, pecans, and blue cheese.

 

Pomegranates

Why they’re good for you:Pomegranates tend to have more vitamin C and potassium and fewer calories than other fruits. A serving provides nearly 50% of a day’s worth of vitamin C and powerful polyphenols, which may help reduce cancer risk.

Serving size: one cup of pomegranate seeds

Nutrition per serving:

Calories: 144

Fat: 2 g

Cholesterol: 0 mg

Sodium: 5 mg

Carbohydrates: g

Dietary fiber: 7 g

Sugars: 23.8 g

Protein: 3 g

Recipe from Cooking Light: Pomegranate and Pear Jam

Ingredients

2 cups sugar

2 cups chopped, peeled Seckel (or other) pear

2/3 cup strained fresh pomegranate juice (about 2 pomegranates)

1/4 cup rose wine

1/4 cup pomegranate seeds

1/2 teaspoon butter

2 tablespoons fruit pectin for less- or no-sugar recipes (such as Sure-Jell in pink box)

1 tablespoon grated lemon rind

1 teaspoon minced fresh rosemary

Preparation

Combine sugar, pear, pomegranate juice, and wine in a large saucepan over medium heat; stir until sugar melts. Bring to a simmer; simmer 25 minutes or until pear is tender. Remove from heat; mash with a potato masher. Add pomegranate seeds and butter; bring to a boil. Stir in fruit pectin. Return mixture to a boil; cook 1 minute, stirring constantly. Remove from heat; stir in lemon rind and rosemary. Cool to room temperature. Cover and chill overnight.

 

Kiwis

Why they’re good for you:Ounce for ounce, this fuzzy fruit—technically a berry—has more vitamin C than an orange. It also contains vitamin E and an array of polyphenols, offering a high amount of antioxidant protection. Fiber, potassium, magnesium and zinc—partly responsible for healthy hair, skin and nails—are also wrapped up in this nutritious fruit.

Serving size: one kiwi

Nutrition per serving:

Calories: 42

Fat: 0.4 g

Cholesterol: 0 mg

Sodium: 2 mg

Carbohydrates: 10 g

Dietary fiber: 2 g

Sugars: 6 g

Protein: 0.8 g

Recipe from Cooking Light: Shrimp and Kiwi Salad

Ingredients

1 tablespoon olive oil, divided

12 peeled and deveined large shrimp (about 3/4 pound)

1 tablespoon chopped green onions

1 tablespoon chopped fresh cilantro

1 tablespoon rice vinegar

1 tablespoon fresh lime juice

1 teaspoon grated lime rind

1/8 teaspoon salt

1/8 teaspoon crushed red pepper

1/8 teaspoon black pepper

2 cups torn red leaf lettuce leaves

1 cup cubed peeled kiwifruit (about 3 kiwifruit)

Preparation

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes or until done. Remove from heat.

Combine 2 teaspoons oil, onions, and next 7 ingredients (onions through black pepper) in a bowl. Add shrimp; toss to coat. Spoon mixture over lettuce; top with kiwi.

 

Oranges

Why they’re good for you:Oranges are one of the most potent vitamin C sources and are essential for disarming free-radicals, protecting cells, and sustaining a healthy immune system. Oranges contain a powerful flavonoid molecule called herperidin found in the white pith and peel. In animal studies, herperidin has been shown to lower cholesterol and high blood pressure. So don’t peel all the pith from your orange. Consider adding zest from the skin into your oatmeal for a dose of flavor and health.

Serving size: one large orange

Nutrition per serving:

Calories: 86

Fat: 0.2 g

Cholesterol: 0 mg

Sodium: 0 mg

Carbohydrates: 21.6 g

Dietary fiber: 4.4 g

Sugars: 17.2 g

Protein: 1.7 g

Recipe from Cooking Light: Avocado and Orange Salad

Ingredients

1 tablespoon minced garlic

1 teaspoon olive oil

1/2 teaspoon black pepper

1/4 teaspoon kosher salt

1 orange

1/2 cup halved grape tomatoes

1/4 cup thinly sliced red onion

1 cup sliced avocado

Preparation

Combine garlic, olive oil, black pepper, and kosher salt in a medium bowl. Peel and section orange; squeeze membranes to extract juice into bowl. Stir garlic mixture with a whisk. Add orange sections, grape tomatoes, onion, and avocado to garlic mixture; toss gently.


 

original source: http://time.com/3724505/50-healthiest-foods/?xid=emailshare

 

About The Author

Texas raised with southern ways, transplanted into a San Diego, California daze! I have an itch for adventure and an undeniable want for leaps of faith! Looking for inspiration in each and every day and sharing a few Happy Healthy Wealthy Life Hacks I've found along the way :)Haley Edwards- Marketing Ninja- The Ultimate Game of Life

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