Whether you’re cooking breakfast, lunch or dinner, sometimes it’s the sauce and seasonings that actually make the meal. The problem? Some of these condiments can be loaded with fat and salt — if you’re not careful, you can get more calories from the sauce than from the actual food. Below are some kitchen staples, that don’t just add flavor, they also offer big health benefits.

Salsa: One reason to spice up your meals: You’ll crank up your metabolism. Capsaicin, the substance that gives kick to peppers and chilis, has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat them.  Plus, since you can’t swallow your food in one bite, eating slowly gives your brain time to register that your stomach is full, so you won’t overeat. Capsaicin also stimulates nerve endings to release chemicals, raising the heart rate and possibly triggering the release of endorphins, giving you the pleasurable feeling of a natural high. Serve up some salsa with chips, tacos or even as a bold and tangy compliment to grilled chicken or fish.
 
Parsley: If you use parsley just as garnish, reconsider! The leafy herb packs a powerful nutrition punch. Just ¼ cup provides more than 300 percent of your recommended daily value of vitamin K, plus it’s a good source of vitamins A and C. Parsley’s phytonutrients — beta carotene, lutein, and zeaxanthin — can help safeguard your sight, and chewing on a sprig can even freshen your breath. Sprinkle some sprigs in your salads, or cook it right into your meal.

Parmesan Cheese: Cheese is often diet sabotage because it is high in calories and fat. Never the less, there are cheeses which are healthy and you can enjoy, like parmesan cheese. It adds a savory and strong flavor to any dish like salads, soups and roasted veggies on very few calories, two tablespoons of parmesan cheese is only 55 calories. 

Oranges and Lemons: Most of the antioxidants and polyphenols in produce are located very close to the surface of the skin or in the skin itself. A study published in the journal Nutrition Research found that most fruit peels exhibited two to 27 times more antioxidant activity than the pulp of the fruit. Oranges and lemons can be used many different ways and in many different dishes. You can zest the peels as a garnish on a baked good or into a rice stir fry. Orange juice and lemon juice are usually found in most dishes or use them to prepare a salad dressing or marinade. These tangy fruits also compliment many protein dishes from lemon sole to orange beef. 

Red Wine: Red wine is healthy for your heart and your romantic moods!  It may help prevent blood clots and reduce the blood vessel damage caused by fat deposits. It is also a particularly rich source of antioxidants which raise HDL (good) cholesterol.  Red wine can be used as a wonderful marinade for chicken and beef, or as part of a salad dressing.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Everyone knows they should eat fruits, vegetables, nuts/seeds and whole grains for good health. But do you know which are among the healthiest?  Below are among my favorite Super Foods and some suggestions for incorporating them into your diet! These foods aren’t only delicious, but eating them can add years to your life!

Quinoa
Why it’s healthy: It has enough protein to make it equivalent to eating beef or egg whites, it has no fat, and it’s lower in carbs than most other grains. Grains?  Yup, but technically it is a seed. This is not protein from meat but rather Quinoa, an ancient grain native to the Incas and also known as a nutritional powerhouse and complete protein because it contains all the essential amino acids. It’s delicate in flavor but high in fiber and also has ample amounts of magnesium, potassium, zinc, Vitamin E, riboflavin, copper, and more iron than true grains. Quinoa also contains lysine, an amino acid that is essential for tissue growth and repair and its good source of magnesium which helps prevent migraines by constricting blood vessels. 
How to eat them: Quinoa might look small but when cooked it more than quadruples in size. You can use it as a side dish instead of rice or make a salad out of it by chopping and adding onions, scallions, celery, peppers, carrots and chickpeas.

Bulgur
Why it’s healthy: If you haven’t heard about it before it’s often used in Mediterranean cuisine as a replacement for rice or couscous and has a yummy nutty flavor. It’s high in fiber and protein, and low in fat and calories. Its insoluble fiber content, just like whole wheat can help absorb water, promoting faster elimination of waste, which prevents the formation of an environment that promotes the development of carcinogens. Therefore it adds nutrients to fill you up without filling you out.
How to eat them: Like Quinoa, It makes as a great side dish to roasted chicken, turkey, or pork and you can even use it in your stuffing.

Flaxseed
Why it’s healthy:  This tiny nutty-flavored seeds from the flax plant are a notable source of omega-3 fatty acids and lignans, which may block hormone related cancers. They pack plenty of protein and fiber, one third of which is cholesterol lowering soluble fiber.

How to eat them: Sprinkle one to two tablespoons of ground flaxseed into your yogurt, cereal, salad, soup or cake batters.

Parsley
Why it’s healthy: Regarded as little more than a garnish, parsley actually packs a powerful nutrition punch. Just ¼ cup provides more than 300% of the Daily Value for Vitamin K and contains an excellent source of vitamins A and C. Parsley is also a top source of the antioxidant flavanoid apigenin, which, in addition to protecting the prostate, may also help support breast, colon, skin, and thyroid health. Parsleys abundance of phytonutrients—beta carotene, lutein, and zeaxanthin—can help safeguard your sight, and chewing on a sprig can help freshen your breath. 

How to eat them: You can enjoy parsley as a garnish to your salads, fish or chicken or you can even use it as a seasoning and cook your meals with it for added flavor and health benefits.

Acai
Why it’s healthy: Studies show that this little berry is one of the most nutritious and powerful foods in the world! Acai is the high energy berry of a special Amazon palm tree. Harvested in the rainforests of Brazil, acai tastes like a vibrant blend of berries and chocolate. Acai is packed with antioxidants, amino acids and essential fatty acids. Acai has monounsaturated fats, fiber, and phyosterols to help promote cardiovascular and digestive health.

How to eat them:  The juice and pulp of acai fruits are frequently used in various juice blends, smoothies, sodas, and other beverages. In northern Brazil, açaí is traditionally served in gourds called “cuias” with tapioca and sometimes sugar. Acai has become a fad in southern Brazil where it is consumed cold as açaí na tigela (“açaí in the bowl”), mostly mixed with granola – a fad where acai is considered as an energizer. Acai is also widely consumed in Brazil as an ice cream flavor or juice.

Ginger
Why it’s healthy:  Studies found that ginger reduces morning sickness and ginger tea is used many times to help ease an upset stomach or runny nose. Ginger could also help relieve arthritis and migraine headache. Researchers speculate that ginger works like aspirin, blocking the production of natural substances that cause inflammation and pain.
How to eat them: Since fresh ginger is strong, make the herb into a tea to dilute it. Add 1/2 -1 tsp freshly grated gingerroot (or ¼ tsp of the powdered version) to a cup of hot water. Let it steep for 10 minutes, strain the ginger, and drink.

Pistachios
Why it’s healthy: Pistachios actually have the biggest serving size of all nuts. Approximately 49 pistachios make up the one oz serving size and have 160 calories. Like all nuts, pistachios are relatively high in monounsaturated fats, which have been shown to lower blood cholesterol, possibly reducing the risk of coronary heart disease. What’s more, pistachios are low in saturated fat. “Scientific evidence suggests that eating 1.5 ounces per day of most nuts, including pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” – FDA. Pistachios also have no cholesterol making them an excellent heart-healthy snack! In addition, pistachios are an excellent source of dietary fiber. One ounce contains 3.1 grams of fiber–more than many recognized high fiber sources such as raisins, potatoes, wheat bread and celery.
Pistachios are a good source of vegetable protein and with only 5 grams of carbohydrates per ounce, pistachios are an excellent source of complex carbohydrate energy. Pistachios also contain significant amounts of important vitamins and minerals such as Vitamin B-6, Copper, Phosphorus, and Magnesium. How to eat them: The serving size for pistachios is one ounce, approximately 49 pistachios. This makes for a great afternoon snack since it’s full of fiber and protein. Another tasty idea is to make Pistachio Crusted Tilapia–where you crush pistachios and coat them over the tilapia. You can use egg whites or mustard to coat the tilapia and have the pistachios stick. Yummy!

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Cilantro accelerates the excretion of toxic metals from your body. Excess toxic metals in the body can create a breeding ground for viral infections, so using cilantro on a daily basis in your cooking is a very smart choice for staying healthy. All you need is a handful in a salad or a couple of tablespoons in a cooked dish to reap the benefits of this medicinal plant. This herb—and its cousin, parsley—is used throughout the Americas and is said to contain antibiotic properties.

Cilantro adds great flavor and a healthy kick to the classic Latin American dish, ceviche!

This refreshing lunchtime treat is chef Xiomara Ardolina’s interpretation of a classic Peruvian-born dish, which can be found in many variations throughout the Americas. She likes to serve her ceviche in martini glasses, topped with fresh chunks of avocado. This particular recipe contains several Latin powerfoods: chiles, cilantro, and avocado. It also has shrimp, limes, and tomatoes.

Here’s what you will need:

2 jalapeno chiles
1 pound rock shrimp, peeled, devined, and cut into 1/4-inch dice
3/4 pound sea scallops (preferably diver)
3/4 cup fresh-squeezed lime juice
1/2 cup fresh-squeezed orange juice
1 cup fresh-squeezed lemon juice
1 large tomato, roasted, peeled, seeded, and chopped
1/2 cup red onion, chopped
1/4 cup canned tomato juice
sugar to taste
1 small bunch cilantro, finely chopped
1/2 avocado, peeled and seeded, quartered for garnish
salt and pepper to taste

Roast jalapenos over a flame or in a pan until the skin blackens and blisters; place in a bag or sealed container. When peppers have cooled, remove the skin with a paper towel, do not rinse. Seed and chop them.

Combine the shrimp and scallops with the three citrus juices and marinate overnight. Taste for sweetness; add sugar as needed. Add the jalapeno, tomato, red onion, and tomato juice. Season with salt and pepper. Add the cilantro, and garnish with avocado just before serving.