Foods

Green tea contains an amino acid called “L-Theanine” (also found in chamomile tea), which has been shown to help synthesize calming neurotransmitters in the brain and reduce stress. Green tea also contains catechins, a type of antioxidant that helps fight inflammation. New to green tea? Check out the link for ideas on how to get started! 

Yukon Gold potatoes have a creamy texture and buttery taste compared to russet potatoes. Yukon Golds are higher in vitamin C and lower in calories and carbohydrates than russet potatoes (but also a little lower in fiber). Cooking with them can be a healthy alternative because they require little to no butter or sour cream to make them taste great!

This mix has 30% less sodium than comparable options, with no weird ingredeints and a great taste! Of course, it is pretty easy to make your own chili seasoning, but when every second counts, this is a welcome shortcut!

Bone broth is made by simmering animal bones and connective tissue for a long period of time. This process results in a broth that is packed with protein and micronutrients compared to traditional broth. You can sip it on its own, or use it in a variety of recipes.  Look for low or no added sodium versions. 

Halloumi is a semi-hard, white cheese that originated in Cyprus and is made from goat's, sheep's and/or cow's milk. It has a high melting point and a squeaky texture, and is often used as a meat substitute. It is firm and chewy and has a mild, salty flavor. Halloumi can be eaten raw (try it in salads), but  is a great choice for grilling or frying. Check out these recipe ideas!


 

This is a great option for flavored Greek yogurt if you want less sugar, but aren't into artificial sweeteners. These yogurts have about 40% less sugar than the original versions (9 g vs. 5g of added sugar) and come in a variety of flavors!

Want to avoid the hassle of cutting chicken breasts in half and pounding them out to create thinner pieces of meat? Then shop for thin sliced chicken breasts (also known as chicken cutlets), where all the work is done for you. These thin sliced chicken breasts are also quick-cooking, which adds yet another bonus! Use in this week's chicken parmesan recipe, or check out this collection of chicken cutlet recipes for more ideas. 

While overnight oats are fairly easy to make yourself, these little gems are great in a pinch! Mush is dairy-free and gluten-free, and there are a range of flavors (I recommend the vanilla, apple and strawberry, but not the chocolate). These can be found locally at Kroger, Meijer, Target and Whole Foods. 

Oh ricotta! You are a good source of protein, but no one knows what to do with you (except put you in cannolis). Try it in this week's ricotta pancakes, or any of these other delicious recipes!

Canned pumpkin is so much more than pumpkin pie! Pumpkin is naturally high in fiber, potassium, beta-carotene and antioxidants, and canned versions make it incredibly easy to use. Check out these recipes for a range of ways to incorporate pumpkin into your meals and snacks! 

Looking for a healthier way to satisfy a mac n' cheese craving? Then stock your pantry with some Goodles! The pasta is made from chickpea flour, so each serving has 7 grams of fiber and 14 grams of protein. There are no weird ingredients and the cheesy factor is off the charts. You can find locally at Kroger, Walmart or Target. 

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. 

These ready-to-use chicken products are incredibly convenient and tasty. Plus, they tend to be lower in fat and calories than pork or beef counterparts. Aidell's might be the best known brand, but other chicken sausage brands include Al Fresco, Gilbert's, Simple Truth and Kirkland. 

Store-bought trail mix often has lots candy-ish stuff aded to it, but this trail mix uses minimally processed, whole food ingredients without all the added silliness - a rare thing these days!

These sweet treats are just 40 calories a pop and don't have any weird ingredients. If you want to make your own popsicles, try this simple recipe!

If a recipe calls for taco seasoning, try a reduced sodium version, which is easily found in grocery stores. Or  make your own with this simple recipe that has no added sodium! 

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. 

Glass noodles, sometimes called cellophane noodles is a general category of transparent noodles made from starch and water. The starch used is often mung bean, sweet potato, or tapioca and are often used in Southeast Asian recipes or here in the U.S. as a wheat-free noodle alternative. They need only be soaked in warm water rather than cooked in boiling water.

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

White whole wheat flour has similar nutrition to whole wheat flour but tastes and works most closely to all-purpose flour. So basically: more vitamins, more fiber. Simply sub 1-to-1 into your favorite recipes.

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

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.

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. 

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.

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!

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.

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. 

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.

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!

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! 

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. 

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! 

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. 

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.

A crunchy snack with a dose of plant-based 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.