Page 86 - EatingWell Special Edition Superfoods 2019

A L I F E S T Y L E T H A T L A S T S

Healthy Food only 2 grams of total
and saturated fat),
and it’s gluten-free.
Trends That Stand Coconut flour has health
benefits for people with

the Test of Time diabetes, too: adding
it to baked goods
lowers the glycemic
index (a measure of the
Certain foods have generated media coverage or rate at which a food
increases blood sugar).
have sent the food world buzzing. Here In your market, look for
are foods that have had a moment but have proven coconut flour near other
gluten-free flours.
to be true superfood staples.
FLAXMEAL
BY JESSIE PRICE, CASSIDY TAWSE-GARCIA The health community is
AND BRIERLEY WRIGHT HORTON, M.S., R.D. buzzing about omega-3
fatty acids. Flaxseed
and flaxmeal (ground
from flaxseed) are rich
in alpha-linolenic acid
(ALA), a plant-based
omega-3. ALA may help
HEIRLOOM slightly less protein an estimated 5,000 lower inflammation and
TOMATOES (2 to 9 grams versus 8 to 8,000 years. When increase blood flow
Old varieties of to 9 in cow’s milk). One cooked, amaranth in the body, reducing
tomatoes are becoming cup of almond milk also has a thick, porridge- the risk of high blood
kitchen staples. has 2.5 to 4.5 grams like texture—great in pressure and blood
Names like Gold of fat, 0 to 0.5 gram soups, stews, breakfast clots. Try sprinkling
Nugget, Aunt Ginny’s of saturated fat, 5 to 11 porridge and puddings. flaxmeal on your
Purple, Big Ben and grams of carbo hydrates, morning cereal.
Red Zebra are now 0 to 4 grams of fiber, FARRO
showing up in your 20% to 30% of your daily With the growing focus CHIA
neighborhood market. recommendation for on whole grains, ancient Health-conscious eaters
Like all tomatoes, they calcium and up to 25% grains like farro are are getting serious
are excellent sources of of your daily needs for gaining a following. about—and going crazy
vitamin A, which helps vitamin D. Farro is a type of wheat for—chia seeds (yes,
keep your vision and traditionally used in like the “pets”). It’s no
bones healthy. AMARANTH Italy, with a chewy, wonder: they provide
Quinoa is having its satisfying texture and a as much protein as
ALMOND MILK day in the sun, but nutty flavor. This whole some nuts, as well as
At the grocery store, amaranth, another grain can be incorpo- heart-healthy ALA.
your milk choices go whole grain, deserves rated into salads, soups Per tablespoon, chia
beyond what cows a mention. It’s a boon and side dishes. delivers 2 grams of
produce. Plant-based for vegetarians because protein, 4 grams of fiber
“milks” are increasingly it’s high in both iron COCONUT FLOUR and 1.75 grams of ALA.
popular. If you find your- and zinc, nutrients that The popularity of Chia seeds may have
self wandering into the can be tough to get coconut doesn’t end celebrity status as the
alternative-milk cate- into a vegetarian diet, with hot-right-now newest superfood fad,
gory, go for almond milk. as well as protein. It’s coconut water and but they’ve been around
It’s naturally high in cal- also rich in calcium coconut oil. Coconut for centuries (they were
cium, and if you buy one and magnesium, and flour is a healthy way prized by the Aztecs).
fortified with vitamin D, it’s gluten-free. Grown to add decadent
it’s comparable to cow’s as an ornamental for coconut flavor to baked AGAVE
milk. Per cup, almond its pretty blooms as goods. As for its health Derived from the same
milks deliver fewer calo- well as for its grains, benefits, coconut flour plant used to make
ries than cow’s milk (60 amaranth grains have packs a whopping tequila, agave syrup
to 80) and, depending been cultivated in 5 grams of fiber per has generated lots of
on the brand, potentially Central America for 2 tablespoons (with buzz recently. Also

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