The grocery store is a lot like high school. At a camp, you have your popular foods that are being loved for their good looks, perfect reputation, and nutritional powerhouse. Everyone wants to associate with them – the ones we call “superfoods” – the blueberries, salmon, chia and beets that often overshadow less popular foods.
However, like a kid obsessed with going in 10th grade, many foods aside in favor of the newest Amazon fruit of the day can have tremendous potential. Science has proven that there are a number of foods that are less flashy, and often less expensive, that contain an abundance of high-energy nutrients or antioxidants.
In the spirit of defending the little guy, here are seven “flowers of flowers” to add to your shopping list.
Wheat germ, resulting from the process of turning whole wheat flour into nutritionally dull refined flour, is the most nutritious part of the grain. Among its many nutrients, the antioxidants selenium and vitamin E, which help protect muscle cells from free radical damage caused by exercise; Potassium to help with muscle contraction. B vitamins or energy production; And immune-boosting zinc. It’s also a surprisingly good source of protein, with each ¼ cup providing seven grams of muscle-building.
Sneak inside: Put wheat germ in baked goods, pancake batter, oatmeal, and post-run recovery shakes. Also use it in recipes like meatloaf in place of breadcrumbs.
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Fast as molasses
Molasses is among its sweetener siblings, with more antioxidants than honey, maple syrup, corn syrup, refined sugar, and aloe vera, according to Journal of the American Dietetic Association study. Although refined sugars are devoid of nutrients, this viscous sweetener contains iron, calcium, potassium, manganese, selenium, and magnesium. Molasses is a concentrated by-product of the process of converting cane sugar into table sugar, so it contains many antioxidants and minerals from the original plant that are eliminated during refining.
Sneak inside: Molasses can ingest cakes, crackers, pancakes, smoothies, baked beans, homemade granola or barbecue sauce. Or mix it with lemon juice and ginger to make a glaze for chicken and tofu.
While nearly everyone tosses broccoli stalks in the trash or compost bin, one stalk contains more than one day’s worth of vitamin C. Cold. What’s more, a 2012 study in the journal feed He determined that taking more vitamin C could reduce the heart rate during exercise. Plus, vitamin C promotes healthy blood pressure.
Sneak inside: The key to eating broccoli stalks is to exfoliate the fibrous skin (just use a potato peeler). Chopped stems are a good addition to stir-fries, salads, and hot peppers. Or slice them into quarter-inch sticks and enjoy their favorite dip.
Shame goat’s milk is often overlooked in favor of a variety. study in Journal of food composition and analysis They compared the nutritional composition of cow and goat milk from animals raised under similar conditions and found that the combined version contained more heart-healthy omega-3 fats and tri-calcium, phosphorous and bone-building magnesium. why? Goat milk contains more solids, which is where the nutrients are. Moreover, the differences in the protein structure make goat milk easier to digest than cow’s milk.
Sneak inside: Goat’s milk has a taste similar to soft goat cheese. Use it in smoothies, cereal, quiches, puddings, creamy soups, or a cup of hot chocolate.
Related: Big Beans
Get a push of the buttons
Compared to their more exotic (and expensive!) counterparts, white mushrooms hardly get the recognition they deserve. Like other mushrooms, these mushrooms are abundant in compounds such as polysaccharides, which likely help lower cholesterol, control blood sugar, and hamper the development of cancer. a Journal of Agriculture and Food Chemistry The study stated that it could be a dietary source of bacteria-derived vitamin B12, which is important for vegan runners, as it is hard to find in plant sources.
Sneak inside: Mushrooms are an excellent addition to omelets, pasta dishes, pizza, burgers, lasagna, stir-fries, stews, soups, and chili. Or simply grill them with some herbs and olive oil as a side dish.
Popcorn: Not just for movies
Popcorn is probably the best snack no one ever eats, except for the movies when it becomes expensive calories. Food scientists at the University of Scranton discovered that popcorn has an antioxidant capacity on par with fruits and vegetables. Eating more of these antioxidants may help your muscles recover faster after a hard run. Also, three cups of air-popped popcorn count as one serving per day of whole grains.
Sneak inside: Place plain popcorn (corn should be the only ingredient) on the stove or in an air popper and mix in a variety of toppings such as smoked salt, chili, curry powder, lemon peel, Parmesan cheese, or even grated dark chocolate.
high on chicken thighs
Chomping on a chicken breast gives you plenty of muscle-friendly protein, but the flavor *blah* might make you look forward to flying into the fold. Enter succulent chicken thighs. Not only are thighs and other dark cuts easier on the wallet; Dark meat is juicier and less likely to dry out during cooking. Contrary to popular belief, dark chicken meat is just as healthy as overcooked breasts, containing one extra gram of saturated fat but the more vital component of immune-boosting iron and zinc.
Sneak inside: Roast chicken thighs at 375 degrees for 20 minutes or until they reach an internal temperature of 165 degrees Fahrenheit. Then add the sauce or fruit-based compote. Or slow-cook the thighs over medium-low heat for 1 hour in a liquid cooking mixture such as chicken broth, soy sauce, rice wine, fresh ginger, and anise, then serve with rice and stir-fried vegetables.