Five super foods to shake up your diet

Before I started the Second Half, I was in an epic food rut, from years of eating too much of the wrong types of food—simple carbs like pasta and bagels, processed foods likes cookies and chips, and lots and lots of cheeseburgers. My strategy for change involved trying at least one new healthy ingredient each week. It forced me to shake up my menu, without the pressures of "going on a diet." And as my nutritionist explained, taking in a wide range of whole foods would also supercharge my gut bacteria, helping my body absorb nutrients, protect against toxins, and regulate metabolism.

With an emphasis on plant-based ingredients, the experience has led to many new fruits, vegetables, and grains, though I’ve also been trying different fish and dairy. Here are five finds that are tasty and nutritious, making them staples of my new diet.       

Tatsoi. Shout out to my local CSA for this super food (above). There must be acres of the stuff on the farm upstate, because every week’s supply contains a few more heads, even into the winter share. Also called spoon mustard, thanks to its leaf shape and spicy kick, tatsoi is teeming with Vitamin C, more even than a juicy orange. It’s also high in immunity-boosting carotenoids. I use tatsoi to jazz up stir-fries and salads and I’ll add it to the morning smoothie when I need an extra zip to start the day.    

Farro. Grains can be an excellent source of protein, one that didn’t start life mooing in a field. Farro’s nutty flavor and crunchy texture make it a delicious base for grain bowls, and it has a ton of nutritional value, starting with a high fiber content. Compared with the white rice I'd been eating by the plateful, it’s a huge dietary upgrade. I like cooking farro in apple cider for a little added sweetness, following this recipe from Melissa Clark for Farro with Roasted Squash, Feta and Mint (below). Other protein-packed grains I’ve been digging into include freekeh and wheatberry (used similarly to farro), amaranth (cooked porridge-style for breakfast), and millet (a nice all-around base for grain bowls, pilafs, and more).

Sardines. This little fish punches way beyond its weight when it comes nutrition, including 15 grams of protein per serving. It’s also a rich source of heart-healthy omega-3 fatty acid and is loaded with bone-building Vitamin D. Not for nothing, but sardines are also super cheap. I keep a few tins handy in the pantry to mix into salads or to eat straight out of the container for a healthy meal on the go. I love fresh sardines too (Pacific Sardines earn an eco-friendly best choice rating from the Environmental Defense Fund), brushed with olive oil, broiled, and served with an oil-and-lemon sauce.    

Dates. These sweet, fleshy fruits are loaded with nutrients, including Vitamin A, a strong antioxidant and fortifying iron and magnesium. And they pack a lot of dietary fiber, making them a sweet, belly-filling addition to smoothies. I also like dates chopped up and stirred into breakfast oatmeal or tossed with greens at lunch or dinner.

Alternative pastas. I grew up on traditional pasta—spaghetti, ziti, lasagna, you name it, all of it made from semolina, which is loaded with carbs and not much else. Alternative pastas, consisting of things like legumes, quinoa, and lentils, have similar carb counts, but also lots of protein and fiber. So they're improving my cardiovascular health and aiding in weight control—precisely the opposite impacts of traditional pasta. Do they taste the same as my mom’s rigatoni with meatballs? Not by a long shot. But by making alternative pastas a part of my everyday diet, I can still allow myself that favorite indulgence every now and then. As mom liked to say, all things in moderation, advice I’m finally taking to heart.  

Got some super foods of your own? Tell me about them on Facebook and Instagram!