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The 7 Healthiest Foods
September 24, 2010
Marilyn and I hope you're enjoying adding healthier foods to your diet.

As you know, our motto is..."living longer and living younger."

So, with that in mind, today we thought we'd share with you...

The 7 Healthiest Foods You're Not Eating, But Should

A little culinary adventure can add nutrients, fiber, and flavor to your diet.

Many of us get into a food rut at some point.

We'd like to break you out of that rut by introducing you to delicious foods that’ll surprise your taste buds while maximizing nutrition and making the most of every calorie you consume.

Here are seven that we recommend you rotate into your meal plan for variety and to reap their rich health benefits.

You just might find a favorite that could become a staple on your table.

Koreans are among the leanest and healthiest people on the planet.


Could it have something to do with this spicy pickled cabbage, which they eat the way North Americans eat French fries and baked potatoes?

Eaten at almost every meal in Korea, Kimchi is packed with vitamins and immune system-boosting phytochemicals.

Its main ingredient, fermented cabbage, contains lactic acid, which helps with digestion and may weaken infections.

Several years ago, kimchi made big news when Korean researchers found chickens infected with the avian flu recovered more quickly after being fed an extract of kimchi.

More recently, a study at the University of New Mexico suggested that eating cabbage might help ward off breast cancer.

Kimchi is low in calories and rich in dietary fiber.

The chewy, nutty hulled grain used in soups and bread and as a substitute for rice, is quickly becoming a favorite of people trying to lose weight.

It’s made up of 43 percent slow-digesting carbohydrates and 12 percent of a fiber known as a “resistant starch” because it goes through the small intestine without being digested at all.

In 2008, a Swedish study showed that people who ate barley bread as part of their dinner felt much less hungry than those who munched on plain white bread, and the hunger-quenching effect lasted for more than 10 hours.

Pickled Herring

Keep a jar of pickled herring chunks in your refrigerator for a quick omega-3 lunch with crackers.

It’s an easy way to get more fish into your weekly diet without the hassle of cooking fresh fish.

Herring, essentially a larger sardine, is still small enough to be low in contaminants.

And it’s a good source of EPA and DHA as well as calcium.

Shirataki Noodles

These noodles made from the root of an Asian yam consist of a no-calorie soluble fiber, so they are a healthier alternative to egg noodles or pastas high in fast-digesting carbohydrates.

Studies show that the fiber, called glucomanan, helps lower LDL cholesterol and triglycerides and may even help lower body weight.

Researchers say that just 1 gram of this fiber can significantly slow the absorption of sugar into your bloodstream after a high-carbohydrate meal.

Because they have little flavor of their own, shirataki noodles take on the flavor of sauces and herbs from the dishes to which they are added.

Try them in vegetable salads, soups and stir-fry dishes.


When you’re trying to get more omega-3 fatty acids into your diet, expanding your repertoire of egg dishes can help.

We’re talking fish eggs as well as those from chickens.

Caviar contains three times as much omega-3 as salmon does.

Spooning 2 teaspoons of paddlefish caviar into your omelet just before folding it over will give you a tasty morning boost of fish oil.

And if you use omega-3 eggs from chickens who are given feed rich in omega-3s, you’ll get a double shot.

Greek Yogurt

Called "yiaourti" in Greece, this is a thicker, creamier yogurt because the liquid (whey) has been strained away.

It contains probiotic cultures and has twice the protein of regular yogurt and fewer carbohydrates.

It's lower in lactose, too.


These trendy seeds are one of the few plant sources of healthful omega-3 fatty acids.

Toss these tiny brown seeds into cereal, yogurt, soups, and stews.

Sprinkle them on top of ice cream or on slices of apple coated with peanut butter.

My kids used to call these “ants on apples.”

If you're wondering what to rustle up for dinner this evening, here's a recipe that will surely do the trick.

Honey-Mustard Pork Tenderloins

Zesty honey mustard is the perfect glaze for lean pork tenderloin and the entire dish is super easy to make in just under 30 minutes.


* 4 pieces pork tenderloin (4 ounces each), trimmed of all visible fat

* 1 tsp. canola oil

* 1/2 c. diced shallots or onions

* 1/2 c. defatted reduced-sodium chicken broth

* 1 Tbs. honey mustard


For a more zesty sauce, replace the honey mustard with stone-ground mustard.

Honey-Mustard Catfish: Replace the pork tenderloins with 4 catfish fillets, 1/2" thick.


1. Using your palm or the flat side of a large knife, press the tenderloins to 1/2" thickness.

2. Coat a large no-stick skillet with no-stick spray and warm over medium-high heat for 2 minutes.

Sear the pork for about 2 minutes per side, or until browned.

Remove from the skillet and set aside.

3. In the same skillet, warm the oil over medium heat.

Add the shallots or onions and saute for 4 to 5 minutes, or until soft.

Add the broth and cook at a brisk simmer for 2 to 3 minutes, or until slightly reduced.

Whisk in the mustard.

4. Return the pork to the skillet, spooning some of the mustard glaze over the top.

Reduce the heat to low and cook for 4 to 5 minutes, or until the pork is hot and only slightly pink in the center (check by inserting the tip of a sharp knife into 1 tenderloin).

Serve the pork topped with the mustard glaze.

Sadly, that's all the time we have for today.

We hope you found some value in this edition!

Until next time, we want you to,

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