Sourdough bread. Was once a food to avoid due to its high carbohydrate content and GI rating. White bread is out but sourdough is in. The fermentation process used in sourdough bread actually slows down the digestion process making you feel fuller longer. Good news for those with digestion problems. Slice your pieces thin and load with your favorite veggies for a low-calorie lunch choice.
White potatoes. Known for having a high GI and being avoided through the high protein, low carbohydrate diet fads, this starch deserves a second look. A good source of fiber (keep the skins on), vitamin b6 and C, magnesium and potassium, this low-calorie food is a great choice to fill you up and keep you going. Make sure to pair it with protein and good fats to keep the GI down. Substitute sour cream for greek yogurt and load with veggies for a filling side. Enjoy with soups and salads.
Wheat Germ. It has been replaced with the ever trendy flax-seed but wheat germ deserves a second look. Wheat Germ contains vitamin E, and B, iron, magnesium, selenium, and zinc. It also contains 7 grams of protein per ¼ cup serving. Use in recipes in replace of flour or sprinkle onto cereal.
Button Mushrooms. These boring mushrooms may seem ordinary but they are high in beta-glucan polysaccharides, which can help lower cholesterol and blood sugar. Also, the photochemical found in mushrooms have anti-cancer properties. Since they grown in the sun they contain a high vitamin D content. Chop into omelets or steam for a power packed snack.
Popcorn. Since popcorn is high in fiber and is low in calories it makes a perfect fill me up snack or dessert. Surprising popcorn contains antioxidant polyphenols. Avoid the butter and artificial flavorings that are added to most microwave popcorn. Put a few tablespoons of plain popcorn in a brown paper bag and microwave until you hear three-seconds of no popping. The liners of microwave popcorn have also been found to contain BPA and other harmful chemicals. Make your own at home and add soy sauce and brewer’s yeast for additional favor and health boost.
Black tea. Studies have found that those who drink black tea have a lower risk of cancers due to its antioxidant levels. Black tea contains theaflavins and thearubigins, two healthy antioxidants. The caffeine in black tea also helps with mental alertness and does not have the side effects of coffee’s caffeine.
Molasses. A great source of iron, calcium, potassium, selenium, magnesium as well as antioxidants. Look for the word “blackstrap molasses”. The darker the color the more antioxidants it contains. A good alternative to sugar in young children.
Cocoa powder. Contains as much and if not more antioxidants than fruits and vegetables. The flavonoids in cocoa powder can help lower blood pressure. Contains magnesium and copper, and is low in calories so it makes a great alternative to dark chocolate. Use for cooking, sprinkling on baked goods, and in hot cocoa.
Goat’s milk. This easy to digest milk contains omega-3 fatty acids, calcium, magnesium, phosphorus, and conjugated linoleic acid (CLA) and protein. This is a great alternative for kids with milk allergies. Goat’s milk can be substituted in recipes for regular milk.