This season, you can do something that will make you feel more vibrant with little effort: Try tasty (and trending!) nutrition standouts you probably haven’t had before. “There are foods that I consider superstars because they’re just so, so good for you. I like to think of these as ones that provide extra-special health benefits and that stand out among others in their food group,” says the Good Housekeeping Institute’s Nutrition Director, Stefani Sassos, R.D.N. “No one superfood is going to magically bring you to a peak state of health, but incorporating them into your eating habits is a balanced way to reap their nutritional benefits.”
Our planet provides many superfoods, like this season’s kiwi and blood orange, but certain packaged picks (like freeze-dried fruit) are worth exploring—they expand your healthy-eats roster. Consuming a variety of foods ensures that you’ll get vitamins, minerals, and other essentials for good health in the long term, including a strong heart, a sharp brain, an even mood, and smooth digestion. Try this powerhouse meal, then use the shopping list to create your own.
Kiwi and Avocado Salad with Cumin-Lime Dressing
ACTIVE 25 min.
TOTAL 25 min.
SERVES 2
In small skillet, toast ½ tsp cumin seeds on medium, stirring occasionally, until fragrant and darkened, 1 to 2 min. Transfer to mortar and pestle and coarsely grind. In small bowl, whisk together 1½ Tbsp olive oil, 1 Tbsp fresh lime juice, ½ tsp honey, half of cumin, ½ tsp kosher salt, and ¼ tsp pepper (we used Diamond Crystal kosher salt; for Morton, use about half as much). In large bowl, toss together torn leaves from 1 small head escarole (about 6 oz), one 2-oz pkg. microgreens (we used a rainbow variety), 2 red radishes (sliced into very thin matchsticks), and ¼ cup cilantro leaves. Drizzle with half of dressing and toss to combine. Transfer to large platter and top with 2 kiwis (1 golden and 1 green, both peeled, halved lengthwise, and sliced) and ½ avocado (sliced). Drizzle with remaining dressing and sprinkle with remaining cumin.
PER SERVING About 246 cal, 18 g fat (2.5 g sat), 0 mg chol, 337 mg sodium, 21 g carb, 8 g fiber, 10.5 g sugar (1.5 g added sugar), 4 g pro
Your shopping list
Stock up on these newly popular nutrient-packed offerings.
Mushrooms
Supplements and drinks made from fungi are trendy, but eating them is smarter—they’re filled with vitamins and antioxidants. Visit an Asian market for shiitake, oyster, maitake, cremini, and enoki varieties.
Fonio
This ancient grain native to West Africa is a good source of fiber, iron, and magnesium and has a bit of protein; it’s wonderful as a sweet porridge or a savory side. Other great ancient grains: sorghum (chewy, with a mild flavor), farro (nutty and hearty), and amaranth (gluten-free).
Cranberries
These deserve a regular spot in our diets—they’re full of vitamins A and C, potassium, and antioxidants. Throw frozen or fresh cranberries in smoothies or cooked ones on yogurt or oatmeal; pair with a sweeter fruit like pineapple for a sweet-and-sour taste with no added sugar.
Labneh
Give this thick, creamy Middle Eastern staple a try. It’s a source of probiotics, which you know are key for good gut health. Labneh is similar to yogurt, but some people may find it easier to digest than yogurt or kefir because it has less lactose.
Microgreens
These young, delicate leafy greens, typically sold in a mix, are produced by veggies, grains, and herbs, and they have more phytochemicals than leaves harvested from mature plants. Add to sandwiches or use atop eggs or in salad with your favorite lettuces.
Brazil nuts
One Brazil nut delivers more than 100% of your daily selenium (an underrated immunity supporter) needs; it also has calming magnesium.
Freeze-dried fruit
This snack style is a smart and convenient way to eat more fruit and satisfy a sweet tooth. Freeze-drying involves lower temperatures than traditional drying methods, which helps the fruit retain a higher percentage of its vitamins, antioxidants, and polyphenols.
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