Avocados include beneficial lipids and minerals. Slice the avocado in half, remove the pit, then spoon out the flesh to maximum benefits. Use it in salads, toast, and guacamole. Over-ripening affects flavor and texture.
Blueberries are vitamin and antioxidant-rich. Wash them lightly before eating to protect fragile skin. Eat them as a snack, add to yogurt, cereal, or smoothies for nutrients.
Spinach is nutrient-rich. Cooking spinach improves nutritional absorption. To maintain nutrients, sauté or steam softly. Use in salads, omelets, and spaghetti.
Vitamin and lycopene-rich tomatoes. Cooking tomatoes releases antioxidant lycopene. For maximum flavor, roast or make sauces.
Almonds include protein and healthful lipids. Soaking overnight activates digestive enzymes. Raw or dry-roasted almonds are best. Snack or incorporate into almond milk or nut butter.
Protein-rich quinoa. Rinse quinoa well before cooking to eliminate its bitter coating. Fluffy quinoa requires 2:1 water-to-quinoa ratio. Use it as a basis for salads and bowls with veggies and lean meats.
Chia seeds include antioxidants, omega-3 fatty acids, and fiber. Chia seeds become gel-like after soaking in water, milk, or yogurt for 15 minutes. This improves digestion and absorption. Soak chia seeds for smoothies, porridge, or chia pudding.