This food fight is going to determine the healthiest foods of all time. None of these foods are nutritional losers – so think of it like two champs duking it out for the title. One’s just a little better than the other. This comes from Mitzi Dulan – registered dietician and author of “The All-Pro Diet.”
Let start with strawberries versus blueberries. They’re both health superstars. However, blueberries have the edge. According to the Journal of Agriculture and Food Chemistry, blueberries – especially wild ones – have more antioxidant activity. That keeps your immune system strong. And here’s a recipe idea – you can add blueberries to lean ground beef or turkey. The fruit will keep the meat moist, plus you’ll sneak more nutrients into your meals.
Okay, what about spinach versus kale. In the battle of the leafy greens – kale comes out on top. Gram for gram, kale has more vitamin C, A and K. Vitamin K keeps bones strong and helps blood clot properly. Plus kale has 3-times more lutein than spinach – which helps protect your retinas. Now, I don’t know many kids who would say, “Can I have seconds of kale!”
So try making your own kale chips. Put bite sized pieces of kale on a baking sheet, spritz with olive oil, and bake for 15 minutes.
One last nutritional showdown: Quinoa versus brown rice. And quinoa wins! It’s technically not a grain, it’s a seed. And it has 3 more grams of protein per cup than brown rice. Plus more fiber, iron and magnesium. You can cook it in a rice cooker. And instead of water, you can use vegetable broth or chicken broth to add flavor. Just use 2 cups of liquid to one cup of quinoa.