The question we ask ourselves every day: What's for dinner?
Another is: Do we need to dash into the grocery store on the way home from work?
When people shop on the go, they tend to gravitate toward old standbys and foods they can multipurpose with - usually not the most nutritious choices possible. By substituting a few items on your list, you can look and feel more youthful and boost resistance to certain cancers and other illnesses.
Some nutrition-packed foods taste great, are readily available at the grocery store and easy to prepare. The more you eat, the more you'll crave them.
Here are five superfood combos:
Tomato, garlic, chicken and almonds: Tomatoes contain one of the world's most concentrated sources of cancer-fighting lycopene, which is best absorbed from cooked tomatoes. Garlic has been used for centuries for health purposes and is a free-radical destroyer. Nuts help to lose weight, maintain healthy blood pressure and support moods; almond crumbs are a great substitute for bread crumbs on chicken. Pair these goodies with whole wheat couscous for a full dinner.
Fact Box
Dr. Eudene Harry of Wesley Chapel holds a bachelor's in biology from New York University and completed medical degree and residency training at Thomas Jefferson University. She is the author of "Live Younger in 8 Simple Steps," (LivingHealthyLookingYounger.com).
Pomegranate-Balsamic tempeh: With its high protein, fiber and isoflavones content, and meaty texture, tempeh is heavily used by vegetarians. It's made from soybeans processed in a manner similar to cheese making. Like tofu, tempeh takes on the flavors with which it is cooked or marinated, including zesty-tangy balsamic vinegar - perfect for accentuating salads.
Mashed cauliflower gone Greek: Not only does the "original" yogurt have a thicker texture and richer taste, it's also denser in lactobacilli, the healthy bacteria that may delay the onset of cancer. Yogurt is low in fat and high in protein, which is essential for many body functions, including building and repairing muscle tissue, organs, bones and connective tissue. Rather than add fatty, cholesterol-filled butter and sour cream to starchy potatoes that stick to your ribs, pair these options with mashed cauliflower, Greek yogurt and fresh black pepper for simple goodness.
Sushi wild salmon, minced cucumbers, shredded carrots, kelp, sesame seeds and rice: A sushi roll is much more filling and satisfying than a non-sushi eater would think. Many grocery chains offer ready-made rolls, but they are also fairly easy to make. A bamboo roller is a great start; place a sheet of nutrient-dense kelp as the first thing on the roller, and add, lengthwise, desired ingredients. Your first try is not likely to be perfect, but the tasty and healthy ingredients will be there.
Fruit salad for dessert: Bring together chopped apples, strawberries, cantaloupe, watermelon and pineapple with blueberries and grapes for a sweet and juicy post-dinner palate-cleanser. Lemon juice prevents fruits from bruising. If that's not enough, combine the salad with Greek yogurt - perhaps blended with vanilla or almond extract - and fiber-filled granola for a parfait.
Dr. Eudene Harry of Wesley Chapel holds a bachelor's in biology from New York University and completed medical degree and residency training at Thomas Jefferson University. She is the author of "Live Younger in 8 Simple Steps," (LivingHealthyLookingYounger.com).
