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Top 10 Ingredients for Recession-Proof, Healthy Cooking
Date:2/4/2009

an Proteins

Ninety-five percent lean ground beef has only 2.4 grams of saturated fat and is high in protein, zinc, B vitamins, iron, selenium and phosphorus. Low-fat cottage cheese is a great source of protein and calcium.

5. Go Fish

Not only high in protein and B vitamins, canned or pouch tuna and salmon are excellent sources of heart-smart omega-3 fatty acids (EPA and DHA). Tuna and salmon also offer a range of minerals, such as selenium and phosphorus.

6. Think Green

Green vegetables like spinach, broccoli and green beans are free of saturated fat and cholesterol and good sources of fiber and antioxidants like vitamin C. Broccoli is also high in folate and a good source of potassium. Spinach is high in vitamin A, iron and folate and a good source of magnesium.

7. Choose ABC Fruits

Apples, bananas and citrus fruits are fat-, cholesterol- and sodium-free. Apples are particularly high in fiber. Bananas are a good source of vitamin C, potassium and fiber. Citrus fruits are high in vitamin C; oranges are also a good source of fiber and pink/red grapefruit is high in vitamin A.

8. Go with the Whole Grain

Whole grains are among the best sources of dietary fiber, which may help reduce the risk of heart disease. They also have some valuable antioxidants not found in fruits and vegetables as well as B vitamins, vitamin E, iron and magnesium.

9. Enjoy a Taste of the Sun

Raisins are a good source of antioxidants, potassium, iron and fiber. They are fat- and cholesterol-free and naturally low in sodium.

10. Get in Touch with Your Roots

Underground vegetables like carrots and potatoes are fat- and cholesterol-free and low in sodium. Carrots are an excellent source of vitamin A and good source of vitamin C with few calories. Potatoes are high in vitamin C and a good source of potassium.

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SOURCE CanolaInfo
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