USA Weekend Eat Smart Archive

July 10, 2007

July 10, 2007

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Every cook needs these top 10

You don't have to avoid all processed foods to eat smart. Try my 10 favorite staples.

1. Fat-free half-and-half. This naturally thickened nonfat milk adds "cream" to soup, mashed potato, fettuccine Alfredo and sauces.

2. No-salt-added canned tomatoes, tomato sauce. Get the antioxidant lycopene without heart-damaging sodium.

3. No-salt-added canned beans (kidney, pinto, etc.). Get high antioxidants and steady blood sugar without high salt.

4. Canned salmon. Red and pink canned salmon have as much disease-fighting omega-3 as fresh wild salmon. Virtually all canned salmon is wild. Eat bones for calcium; discard skin.

5. Dried cranberries. An antioxidant-packed alternative to raisins. Use as baked fruit topping; toss in salad, pilaf and stew.

6. Balsamic vinegar. Intense, sweet flavor means you'll use less oil on salad. Use vinegar of all kinds with abandon. The acid helps suppress blood-sugar spikes and curbs appetite.

7. Walnuts. High-antioxidant, good-type fat, excellent as a snack. I routinely toss a handful into a green salad. Refrigerate opened packages of nuts.

8. Oatmeal. Add a whole-grain fiber boost to cookies, baked fruit, stews and casseroles. It helps your heart, blood sugar and immunity.

9. Canned hot peppers. My favorite: sliced jalapeños in vinegar. Add to sandwiches, salad, stew and casseroles. All peppers are antioxidant-rich. The hot bite helps lung function.

10. Frozen spinach. It's loaded with antioxidants, such as lutein. Sauté or microwave with olive oil and garlic. Or add to soups, stews and casseroles. May help aging brains and eyes.