It’s time to shake things up. Your meals might be getting a little boring and, from a nutrition standpoint, it’s important to keep trying new things. “The greater the variety on your plate, the greater the likelihood of getting the full range of nutrients needed to optimize your health,” says Holly Hicks, a registered dietician and wellness coordinator for Riverside Wellness and Fitness Center-Peninsula. Hicks recommends filling your plate with a ‘rainbow of colors,’ choosing at least 20 different foods per day. Consider some of these exotic foods to spice up your meals.
Belgian Endive
Belgian endive, also known as witloof, or white leaf, is a leafy vegetable from the chicory family rather than related to lettuce. But the pale, flavorful leaves are added to salads raw and are often included in salad mixes with curly endive, it’s vegetable “cousin.” Nutritionally, endive is full of vitamin A, folate and vitamin C, and like most vegetables, high in fiber and low in fat. The best way to incorporate the Belgian endive into your diet is mixing them in with a salad, but don’t forget their other uses! It’s also tasty cooked, preferably steamed or grilled, for a savory flavor.
Legend has it that a Belgian man discovered the endive after leaving chicory roots in his cellar long enough for leaves to sprout from them. He was brave enough to taste them and found them delicious…so he kept growing them and now you can try them, too. This vegetable name is pronounced “on-deev” which means “friend of the dark,” because it is grown in complete darkness to prevent it from turning green. Leaves are yellow or white, and even after you buy them, you should store them in an opaque container to avoid light exposure and maintain their taste.
Cardamom
You may not know that you’ve had cardamom, but if you’ve had a chai tea or chai latte, you have! This Indian spice can be used for more than hot drinks; it’s a savory addition to all types of dishes.
Cardamom comes from bushy plants that produce the spice pods, and the seeds are removed and crushed, similar to vanilla beans. “Most kitchens contain the ground version, but these spicy pods that are rich in vitamins and minerals essential to health also contain oils found to have antiseptic properties and promote digestive health,” says Werner.
The flavor is described as piney or citrusy and mixes well with pastry, curry sauce or dairy products. There are a number of varieties of cardamom, including green and black, and it’s grown in a number of different places around the world. Each variety will add a slightly different flavor to your dish.
Available year round
Blood Orange
If you are not an adventurous eater, you may want to start with a blood orange, despite its slightly scary name. It’s just a variety of orange that has red flesh (oops, that still sounds scary).
How about that it’s a crimson citrus fruit hidden inside a small orange? Blood oranges have the benefit of anthocyanins, antioxidants not usually found in citrus fruit. This gives blood oranges a distinct advantage over other citrus fruits, in addition to their high levels of vitamin C, fiber and calcium. Remember, antioxidants help your body fight oxidation, which breaks down the cells in your body.
Anthocyanins also give the orange its distinct maroon color and will only develop when temperatures are low at night, as during the Mediterranean fall and winter. Most of the varieties come from Italy and Spain, but are now grown in Texas and California.
“Not only do these deliciously tangy sweet fruits go well on salads, in smoothies, in a tasty-tart sorbet, alongside sandwiches, or in your purse for an afternoon snack, but they pack loads of healthy aging and cancer-fighting antioxidants and phytonutrients,” says Werner.
It’s also currently fashionable to make cocktails with blood orange juice, such as the blood orange cosmo, bourbon cocktail and martini (although we aren’t giving any nutritional value applicable to the mixed drinks!).
Available November to May
Seitan
On the flip side, seitan (pronounced “say than”) is basically flavored gluten. It’s known as “wheat meat,” “wheat gluten” or simply “gluten.” Why would there be a need for this with all the interest in eliminating gluten?
Well, people looking to remove or cut down on the meat in their diet often substitute this high-protein item because it has a similar look and texture to cooked meat. It’s a meat substitute found in vegan, vegetarian and some Asian dishes. It’s not as common yet as tofu, but it’s more convincing in texture and taste to the meat.
You can find seitan in the refrigerated section of most health food stores, but it’s creeping into the health food aisles at grocery stores.
Available year-round
Quinoa
First, you must master the pronunciation: “keen-wah.” Then you must understand why it’s exploded in popularity in recent years: It’s like a grain, but is not a grain, and as Hicks says, “quinoa has more protein than any other grain.” Among all the rice and pasta commonly available, quinoa stands out for its flavorful, nutty taste. It’s also everyone’s favorite new buzzword: gluten-free!
According to Werner, quinoa’s fiber content can help reduce spikes in blood sugar and insulin levels, as well as promote heart health, improve digestion and prevent colon cancer.
Because quinoa is actually the edible seeds rather than a true grain, it is known as a “pseudo-cereal.” Nutrients such as magnesium, phosphorous and manganese, as well as the essential amino acids, give quinoa its nutritious punch. Quinoa seeds are in general cooked the same way as rice, but also can be toasted or added to salads. You can find quinoa in the rice or pasta section of most grocery stores, but due to increased popularity and limited growing areas it may be out of stock. There are several varieties, so try a few: white, red and black, as well as quinoa flakes or flour.
Available year round
Horned Melon
Also known as “the Kiwano” (kee-wan-oh) or the African Horned Cucumber, it’s got a face only a mother melon could love. The strange outer shell has bumps and spikes that give it the horned name, and even once you get past that, the inside is green and gelatinous. The phrase “green slime” is apt. But it may be worth the daring because the horned melon has a sweet taste and several health benefits. It’s low in calories and high in fiber, as well as high in vitamin A and iron.
A ripe horned melon will be a vibrant orange color and oval in shape. You’ll know why it’s nicknamed “the blowfish fruit.” It’s less risky to eat one of these though, and you may enjoy the citrusy taste.
Available late spring/early summer.
Teff Flour
This Ethiopian whole-grain flour is light and has a unique flavor. The grain is too small to grind at home, but its tiny, light grains are perfect for making flatbread. That’s the original use of this ancient grain, commonly used for Ethiopian sourdough flatbread called “injera.”
You don’t have to go “all teff” but you can substitute about a quarter of the all-purpose flour in a recipe to add protein, iron and calcium. For a grain, teff offers a walloping punch of nutrition. It’s high in fiber, full of nutrients and contains no gluten. That makes teff and teff flour a great addition to a diet where you are trying to reduce gluten. There is some evidence that it may also help people with diabetes control their blood sugar levels.
You may need to order teff online or look at a health food store. Although this grain has been used in Africa since ancient times, its renown has only spread to North America in the late 20th century. It is now cultivated in the central U.S., and should become easier to find as its health benefits become more widely known.
Available year round
Chayote Squash
Pronounced “chay-o-tee” this squash looks like it landed from outer space! It’s edible raw or cooked and has an apple-like flavor. Because it’s covered in soft spines that feel like bristles, it’s best peeled!
This squash is native to Mexico and South America, but widely available in the U.S. You can substitute it in any squash recipe for a bit of distinctive flavor. Chayote is an excellent source of fiber, vitamin C, vitamin K, folate and minerals like zinc, copper and manganese.
Available September through May