KOMBUCHA
AND
KIMCHI
“Kombucha is a
fermented tea, and
kimchi, like sauerkraut,
is made from fermented
cabbage,” says Elizabeth
Tenison, an assistant
professor and nutrition
program coordinator at
Rowan University in
Glassboro. “Fermented
foods have antioxidant
and anti-inflammatory
properties, and an anti-
cancer impact. In
countries like Korea,
where people consume
a lot of fermented
foods, there’s an
association with a lower
incidence of cancer and
cardiovascular disease.”
They’ve been around for
centuries, she says, but
are gaining in popularity.
HEMP SEEDS
These seeds can be eaten raw, ground into hemp meal, sprouted or made into dried
protein powder; they can even be liquified and consumed as hemp milk or used in baking.
So why hemp?
“Hemp is concentrated with omega-3 fatty acids,” says Maitner. “The American Heart
Association says we should eat two servings of oily fish per week, but a lot of people
don’t want to do that. They’re also a good source of omega-6, which helps your immune
system.” Rich in protein, a tablespoon of hemp seeds provides a little over 9 grams of
protein, about a sixth of the daily recommended intake for adults.
NATURALLY LEAVENED SOURDOUGH BREAD
Known in tonier settings as pain au levain — and pretty much synonymous with sourdough
gh in
America — naturally leavened bread uses wild yeast and bacteria to help the dough rise. “It’s similar to
traditional bread — maybe a little higher in protein, folate and antioxidants, which allows the body
bod to absorb
bsorb those
tho
nutrients better,” says Maitner. It’s not exactly a newcomer on the scene, having been around since ancient Egypt, but it’s a
more frequent star of bakeries and restaurant bread bowls due to its easier digestion by people who are sensitive to gluten.
FARRO
A so-called “ancient grain,” farro is enjoying a bit of a renaissance as a substitute for refined grains, and is a one-stop source of fiber, protein,
vitamins, minerals and antioxidants. Zona says that it is high in healthy carbohydrates, too.
CHIA SEEDS
Zona is full of praise for these tiny black beads of nutrition. “They’re super foods that are high in fiber so you feel full from eating them, and they
help your digestion run smoothly,” she says. “They reduce inflammation and even out your blood sugar levels.” Chia seeds are loaded with omega-3
fatty acids, antioxidants and protein. Zona recommends adding a tablespoon a day to yogurt, salads, smoothies and puddings.
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