Cocoa beans
Why they're a winner: "They're high in catechins -- antioxidants that provide many benefits for heart health, like controlling blood pressure," says Klein.
Best way to eat them: For maximum immune boosting antioxidants and sweet-tooth satisfier, Klein suggests choosing an unsweetened organic cocoa powder (non-alkaline), which is available at most health food stores. She suggests mixing one tablespoon into one cup of hot water and adding a teaspoon of cinnamon.
Butternut Squash
Why it's a winner: This winter squash is full of beta-carotene, a fat-soluble compound that possess antioxidant properties, which may help prevent cancer. "It's also high in fiber -- so you'll feel fuller longer and will even experience more satisfaction per chew. It's also high in vitamins A, B6, C and folate and in the minerals manganese, magnesium and potassium," says Klein. "And it's a gluten-free way to get fuel in a meal, plus a great substitute for the typical carbs, like bread, rice and pasta."
Best way to eat it: Available fresh, frozen and canned, Klein advises eating with a palm-sized piece of fish or chicken and a steamed green-leafy vegetable in order to create a balanced meal.
Salsa
Why it's a winner: While the tomatoes provide an excellent source of Vitamin C and the antioxidant lycopene, the peppers provide capsaicin, which may help fight bacterial infections, prevent heart disease and improve digestion, while the onions contain antibacterial and antifungal properties that can reduce inflammation, lower cholesterol and prolong
Popcorn
Why it's a winner: "Made in the movie theater or loaded with butter and excess salt, it's a heart attack waiting to happen," warns Klein. "But treated properly, popcorn is a great high-fiber snack."With Vitamin A, calcium and potassium, this treat is also made with folic acid (a B vitamin that helps the body make healthy new cells) and phosphorus (a mineral that helps with the formation of bones and teeth).
Best way to eat it: Choose organic air-popped popcorn, which can be found in most health food stores and look for popcorn with just a one-word ingredient: popcorn.
Ricotta Cheese
Why it's a winner: Not only is this traditional Italian cheese higher in calcium and lower in sodium than cottage cheese, it contains folic acid and phosphorus, along with potassium (a mineral that is essential for proper function of all cells, tissues and organs) and magnesium (another essential mineral that helps with the functioning of certain enzymes in the body). "It can also be a great replacement for sour cream and cream cheese."
Best way to eat it: Look for the organic version. "For a high-calcium protein source that's low in fat, choose part-skim ricotta," adds Klein.
Almond Butter
Why it's a winner: This high-protein, high-energy spread is an ideal alternative to peanut butter. "Because almond butter is rich in monounsaturated fats, is extremely low in saturated fats and has no trans fats at all, this butter if definitely a heart-healthy choice," states Klein. The almonds also provide significant amounts of calcium, fiber, magnesium, folic acid, potassium and vitamin E. "Plus, one plant sterol, beta-sitosterol, may alleviate the symptoms of an enlarged prostate."
Best way to eat it: Klein advises buying an organic almond butter with few additives. Whether you choose roasted, non-roasted, smooth or creamy style is simply a matter of taste.
Hummus
Why it's a winner: The main ingredient in this spread is garbanzo beans, which are low in fat and high in fiber and protein (a combo that will keep you feeling full for hours). In addition to containing numerous minerals, like iron, zinc, phosphorus and calcium, garbanzo beans also have saponins, phytochemicals which may act as antioxidants. Hummus also includes tahini (a sesame seed paste) and olive oil -- two ingredients that are high in monounsaturated fat, which can help reduce bad cholesterol levels.
Best way to eat it: Enjoy two tablespoons on a serving of whole wheat crackers, suggests Klein.
Maple Syrup
Why it's a winner: "This mineral-rich sweetener provides calcium, magnesium, zinc and potassium," says Klein. While one serving (one tablespoon) will not provide significant amounts of these nutrients, this low-fat topping still offers traces of these minerals, making it a healthy choice.
Best way to eat it: Choose 100 percent pure maple syrup rather than the corn syrup-loaded "maple flavored" syrups. You can substitute ¾ cup maple syrup for one cup of sugar when baking. "And keep in mind that maple syrup is a great flavor enhancer on a winter squash, like butternut, on your morning multi-grain waffle, hot cereal or in yogurt."
Maple Syrup
Why it's a winner: "This mineral-rich sweetener provides calcium, magnesium, zinc and potassium," says Klein. While one serving (one tablespoon) will not provide significant amounts of these nutrients, this low-fat topping still offers traces of these minerals, making it a healthy choice.
Best way to eat it: Choose 100 percent pure maple syrup rather than the corn syrup-loaded "maple flavored" syrups. You can substitute ¾ cup maple syrup for one cup of sugar when baking. "And keep in mind that maple syrup is a great flavor enhancer on a winter squash, like butternut, on your morning multi-grain waffle, hot cereal or in yogurt."
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