Foods

Made from semolina flour and a blend of lentils, chickpeas, and peas, this pasta packs a protein and fiber punch! Compared to traditional pasta, it's definitely a nutrition upgrade and offers a very similar taste and texture. You can find it at most major grocers in the pasta aisle. 

Cup4Cup gluten-free flour is a 1:1 substitution for wheat flour that has the advantage of being bowl-ready as well as neutrally flavored, making it easy for you to create gluten-free versions of your favorite recipes.

Poppi is soda alternative with 4 grams of added sugar per can, which is significantly lower than the 40 or so in fully-loaded sodas. I wouldn't bank on the "gut health" portion of its marketing, but if you are looking for a low sugar bubbly drink with good flavor, give Poppi a try!

If you're looking for something a bit different for your smoothies, why not try frozen cherries? Full of antioxidants, naturally sweet, and we think they cover up the taste of protein powder pretty well (if that's your thing).

These turkey-based Italian sausages are a leaner alternative to pork-based products. This Butterball version is available at Walmart and and the Jennie-O version is available at Meijer. 

Full of the flavor and protein of peanut butter, this powder is made by defatting peanuts and grinding what's left into a powder. It can be used in smoothies, yogurt, oats, granola, energy bites, baked goods, sauces and more! There are many brands available and it is easy to find at most grocery stores. 

For many recipes (such as this week's creamy white chili), frozen chopped onion is a perfectly acceptable substitute to fresh. Using them cuts down on time, is fairly cost effective, and still adds valuable flavor!

It's incredibly versatile, has a mild flavor, is about half the price of ground beef and tends to not be as dry as ground turkey. We're featuring it in this week's recipe, and you can click on the link for more ground chicken recipes!

Dried black-eyed peas are economical, versatile and don't take as long to cook as other dried beans. They have a wonderfully creamy and dense texture and are available in most grocery stores.

These little bits of yumminess are perfect for when you want a sweet bite. Available in several flavors at various large retailers.

Fall is apple season and we are here for it! Not only are apples delicious, they also pack a nutritional punch with loads of fiber and vitamins C. But nowadays, with all the apple varieties available, it can feel overwhelming to select the right one for your needs. Check out this guide for some help!

This aged cheddar is crumbly with hints of Parmesan and is perfect for this week's recipe or other main dish salads. I also like to use it as an accent in creamy soups or mac and cheese, or just on a cheeseboard with some crackers. A little goes a long way!

No need to wait 30 minutes while your brown rice cooks on the stovetop - you can have it ready in 5 minutes by using instant brown rice! This rice is partly cooked then dried, so all you have to do is add water and heat it up in the microwave. The nutrition is very similar to regular brown rice and you can find it at any grocery store.

Tahini, sometimes called sesame tahini, is a super versatile sesame paste - think peanut butter, but with sesame seeds. It's most often used as a component of non-dairy creamy dressings and as an accent in hummus and similar dips, but it can also be a delicious element in desserts, sauces and oatmeal. 

Whey is a high-quality and digestible form of protein. This powder has no added flavors or sweeteners, and easily mixes into shakes, smoothies, energy balls, etc. With third-party testing, low grit and nearly undetectable taste, consider this if you are in the market for a protein powder! 

Freekeh is a toasted green wheat similar to bulgur or cracked wheat that is used in many Middle Eastern and Mediterranean cultures. The toasting gives it a little smoky flavor, and at 5 grams of protein and almost 5 grams of fiber per 1 ounce serving, it is a nutritional powerhouse in any dish where you would otherwise use rice, bulgur or cracked wheat. You can find it at the several Middle Eastern groceries here in Lexington.

Sungolds are the sweetest little pops of sunshine in the tomato world. Available at Kentucky farmers markets from July(ish)-September(ish), they make the perfect salad topper or snack, or you can use them in a recipe if you have more self-control than I do. Grab them while they're in season and thank me later. 

Avocado oil is chock full of heart-healthy monounsaturated fats, with a mild flavor and high smoke point, making it a truly versatile oil! 

Jasmine rice is most often used in Southeast Asian cooking and smells like popcorn while you cook it! Try it if you're looking for a little something new.

No, not THOSE rice cakes. Chewy rice cakes, made from rice flour and tapioca starch, are most famously used in the Korean dish tteokbokki: a popular street food made with gochujang. You can find them at Asian grocery stores in vacuum-sealed packs or frozen, and they also often have them at other well-stocked supermarkets. If you're looking for a gluten-free pasta alternative, or just simply like to try new foods, give them a try!

If you need a super-duper shortcut, check out these hard cooked eggs that you can buy ready-to-eat! We'll admit, it does weird people out, but we think they pass the test. Look for ones that only have added ingredients of water and/or citric acid. 

Consistently ranked one of the higher-quality available coconut milks, Aroy-D has a great texture and no unexpected ingredients. It's available here in Lexington at larger and Asian-import groceries.

I like to balance my whole grains with a little bit of nostalgia, and 100% whole wheat English muffins fit the bill! Perfect with nut butter, as the base of a mini pizza, or in this week's copycat "McMuffin" recipe.

White whole wheat flour is lighter and milder than regular whole wheat, but with all the same nutrition! With this flour, you don't need to seek out special whole wheat recipes, since white whole wheat flour can be substituted for all-purpose flour in many of your favorite "white flour" recipes.

A hearty pasta alternative, these potato dumplings can be boiled like pasta (done in three minutes!), but we think they really shine when cooked over direct heat like in the almost-no-cleanup, sheet-pan dish featured in this week's recipe. They get crispy and browned while remaining chewy and tender on the inside. They will stay good in the pantry for six months, so consider adding them to your list of staples!

Good things come in small packages. These tiny seeds are packed with healthy fats, fiber and protein. And they are more versatile than you might think! 

Cinnamon sugar is a simple way to add a dash of flavor and sweetness to all kinds of things. Try it with toast, cereal, oatmeal, popcorn, sweet potatoes, yogurt and even coffee!

Not just for appetizers! Buying a shrimp cocktail ring gives you instant access to a lean and delicious protein source that can be used in a variety of ways. 

Freeze-dried herbs offer the flavor, color and aroma of fresh herbs, but with less of the hassle, cost or waste you may experience with fresh herbs. You can use these as a direct substitute for fresh herbs in any recipe! 

One of Vanessa's favorite desserts or snacks, Kozy Shack makes a product that is pretty darn close to homemade.

Ponzu is a refreshing, citrus-based Japanese condiment that can add a boost of flavor to your meals. It has many uses, including a dipping sauce, dressing or marinade. You can usually find it at major grocers, or make your own! 

These packets of magic can help you create one-pot and one-pan meals with ease. They will help you save some time and effort in the kitchen. 

This blend of honey, chiles and vinegar will add a little kick to just about anything!

Bagged and precut vegetables can be an incredibly convenient option. They are often trimmed and washed, and many can be steamed right in the bag. 

Tubes of tomato paste can keep for months in the fridge, and you can squeeze out just the amount you want. Look for a product that only has the ingredients you want, as some may contain garlic or vinegar. This article has a great tip for when to add it during your cooking process.

A staple in many Asian-inspired dishes, this condiment can also be easily made at home!

A nice break from the more fruity seltzers that dominate the market. A refreshing blend of lime and ginger, with the just the right amount of bubbles!

This yogurt is lactose-free, high in protein, low in added sugar and has a smooth, non-tangy flavor. A yummy range of flavors are available!

For jarred pasta sauces, this is a solid option. No added sugar and significantly less sodium than most others. 

Peri peri sauce is a little tangy and sour, a little salty, a little spicy and a tad sweet. It's delish on just about everything!

These frozen treats are just the right size to satisfy your ice cream craving!

These young seedling vegetables are packed with nutrition. Use in salads, sandwiches, poke bowls or edible garnish. Find at the farmers market or grow your own. 

Thin-skinned, crisp and sweeter than regular cucumbers, these are refreshing additions to salad or just to snack on.

These frozen muffins have vegetables as their first ingredient, and are fairly low in fat and sugar. Not bad for an easy breakfast or snack! 

These are the chewiest, carameliest dates out there! They aren't hard to find year round. 

Spinach is so versatile! It has a mild flavor, is easy to use and can be slipped into a variety of dishes. Make Popeye proud! 

It's a giant mandarin that is seedless, easy to peel, sweet and juicy!

This twist on tea makes it fun, easy and tasty!

A total dinner-saver on those crazy nights. 

These nuts are underrated (in our humble opinions). They come in flavors too!

You can find these at many grocery stores - just look for 100% fruit with no added sugar or oil. 

Get a jumpstart on dinner with this already-diced fresh chicken.

This local probiotic brew is available at the Lexington Farmers Market and other locations.

Not a fan of whole wheat pastas? This brand may change your mind! 

Super seedy and satisfying, these are a great addition to snack time or any time.

These come ready to use and are a fun and healthy alternative to grain-based wraps.

This tangy, spicy Korean condiment can be added to nearly anything for some umami loaded flavor. 

Pull a meal together in minutes with these tasty, whole-food based sauces.

A North African spice paste that's sweetly smoky and sometimes spicy. 

These ready-to-use chicken products are incredibly convenient and tasty.

Use less salt and still get the satisfaction of shaking something over your food.
 

This line of products makes it easy and tasty to eat those healthy fats.

A variety of easy and tasty products that help you eat more lean protein.

Many recipes call for the fresh versions, which makes these a must-have product.

Full of warming spices and subtle sweetness. It's decaffeinated too!

Ready to cook veggies and sauce. Just add protein for a meal in minutes.

A crunchy, salty snack packed with plant protein and fiber.

A tasty and whole-food based frozen meal option.

Simple ingredients, not much sugar and lots of protein. What else does a yogurt need?

Egg whites, nuts and fruits are the basis for these whole-food high-protein bars.

Just real fruit baked to a crunch - a sweet treat of fruity goodness.

Popcorn is a whole grain, and SkinnyPop serves it up in a variety of health-conscious and tasty ways.

An easy, tasty, low-carb alternative to rice. Plus it helps you with your veggie goals!

Flavored almonds with minimal sugar and no artificial sweeteners.

Whole grain, gluten-free crackers packed with crunch and umami.

A low calorie frizzy beverage flavored with real fruit juice.

Whole food based frozen meals that taste fresh.

A crunchy snack with a dose of plant-based protein.

A chip that actually satisfies hunger because it's packed with fiber and protein.

Dark chocolate peanut butter - we call it "healthier Nutella!"

The aromatic flavor of jasmine rice, but with a whole grain punch.

The fiber and protein of lentils without the time or effort.