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Healthiest Foods of All Time (With 5. New Recipes)We already brought you a list of the 5. Fundamentos De Enfermeria Manual Moderno En. Healthiest Foods of All Time. Now, we’ve gathered another 5.

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TIME editors and registered dietitian Alicia Romano from Tufts Medical Center. While most of us know the basics of how to eat well, sometimes putting together a menu for the week can be daunting. So we are providing you with lots of options. All these foods are highly nutritious and they're also easy to find at the local grocery store. Bring this list on your next trip to the supermarket, select something new, and prepare it as simply as you like (we offer easy recipes and cooking tips too). Recipes for harissa can differ, but in general they usually contain a mixture of healthy ingredients like chili peppers, garlic, olive oil and spices. Chili peppers contain a compound called capsaicin, which is thought to have pain- relief and cancer- protective effects.

How to eat it: It’s super versatile and can be dotted onto fried eggs, mixed into soups or stews, mashed into potatoes—the list goes on. Here’s one recipe: Whole Roasted Carrots with Black Lentils and Green Harissa. Nutrition per 2 tsp: Calories: 1. Fat: 1 g, Cholesterol: 0 mg, Sodium: 3.

Carbohydrates: 2 g, Dietary fiber: 1 g, Sugars: 0 g, Protein: 1 g. Danny Kim for TIMEGoat Cheese. Why it’s good for you: Goat cheese can feel indulgent but it actually has less fat per serving than most other cheeses.

It also contains protein, calcium and 3% of your daily dose of iron in just an ounce. Don’t forget that eating for pleasure is good for your health as well. How to eat it: However you like it! This recipe combines other healthy superstar ingredients, too: Quinoa- Stuffed Kale Rolls with Goat Cheese.

Nutrition per 1 ounce: Calories: 1. Fat: 8. 5 g, Cholesterol: 2. Sodium: 1. 18 mg, Carbohydrates: 0. Dietary fiber: 0 g, Sugars: 0. Protein: 6 g. Danny Kim for TIMEPopcorn. Why it’s good for you: Popcorn is a high- fiber food that should top your list of go- to snacks. We’re not talking about movie theater popcorn, of course.

Air- popped popcorn without lots of melted butter and salty seasonings is best. Instead of butter, sprinkle some parmesan and a little salt. Nutrition per 1 cup, air- popped: Calories: 3. Fat: 0. 4 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 6 g, Dietary fiber: 1 g, Sugars: 0.

Protein: 1 g. Danny Kim for TIMECoconut. Why it’s good for you: Coconut is a healthy choice for people with a taste for richness. It has health benefits too. It contains a good helping potassium, which can help curb stroke risk, and some research has also shown that adding a little coconut water to rice and letting it cool makes it less caloric. Best Golf Clubs For High Handicappers 2014 Calendar.

Coconut water, however, is not a replacement for the real fruit, with some research suggesting the water doesn’t always meet its nutritional claims. How to eat it: Keep unsweetened shredded coconut in your fridge and sprinkle it on a raw kale or collard green salad. With a tangy vinaigrette on top it’s just delicious, and the small amount of fat it adds makes the salad’s nutrients more bioavailable. Nutrition per 1 cup, shredded: Calories: 2. Fat: 2. 7 g, Cholesterol: 0 mg, Sodium: 1.

Carbohydrates: 1. Dietary fiber: 7 g, Sugars: 5 g, Protein: 2. Danny Kim for TIMEGrass- Fed Beef. Why it’s good for you: Grass- fed beef is lower in saturated fat than conventional beef and higher in . It’s also a great source protein and iron, which is important for growth and development.

How to eat it: Whatever cut you like, prepared as you normally would. We also like this: Grass- Fed Beef Tenderloin Steaks with Saut. It also has a slightly nutty flavor. It’s high in vitamins and can be used as an alternative to cooking oils or butters. How to eat it: Use ghee as a cooking tool for a new flavor and a commendable nutritional profile.

Nutrition per 1tsp: Calories: 4. Fat: 5 g, Cholesterol: 1. Sodium: 0 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 0 g. Danny Kim for TIMECanned Salmon. Why it’s good for you: Less expensive than fresh salmon, the canned version is one of the richest food sources of vitamin D which is good for bone health and calcium absorption. Its omega- 3 fatty acids are another added bonus.

How to eat it: Canned salmon contains the small salmon bones, and you’ll definitely want to eat them—they’re a great source of calcium that our bodies can more easily absorb than plant sources of calcium. Frying salmon burgers with bread crumbs, eggs, spices, lemon zest and canned salmon, couldn’t be easier. Nutrition per 1can: Calories: 5.

Fat: 2. 0 g, Cholesterol: 2. Sodium: 1. 65. 6 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 6. Danny Kim for TIMESpirulina.

Why it’s good for you: Spirulina is a blue- green algae that is high in lots of vitamins, nutrients and antioxidants that protect cells. It’s also a good vegetarian source of protein.

It can come in pill, powder or flake form, and it’s worth doing your research for a trusted variety. How to eat it: Add a teaspoon to your morning smoothie or oatmeal. Nutrition per 1tbsp: Calories: 2. Fat: 0. 5 g, Cholesterol: 0 mg, Sodium: 7. Carbohydrates: 1. Dietary fiber: 0. Sugars: 0. 2 g, Protein: 4 g.

Photograph by Danny Kim for TIME; Gif by Marysa Greenawalt for TIMELemon. Why they're good for you: This citrus fruit may be too acidic to eat as you would a milder orange, but it’s similarly high in vitamin C, which helps protect cells from damage and is needed by the body to make collagen, which is important for wound healing. Not to mention adding a little lemon zest to any meal adds a flavor kick. How to eat it: The easiest way to get vitamin C into your diet without taking pills is to drink lemon water. It’s tasty, satisfying and some people swear that if you drink it in the morning, it kickstarts digestion for the day. More evidence is needed, but it can’t hurt—and it tastes great. Nutrition per 1 fruit: Calories: 1.

Fat: 0. 2 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 5. Dietary fiber: 2 g, Sugars: 1. Protein: 0. 6 g. Danny Kim for TIMETofu. Why it’s good for you: Tofu is a great plant- based protein source, and it’s high in calcium, protein and iron.

Tofu also contains isoflavones, which have benefits related to heart health and a decreased risk of breast and prostate cancer. How to eat it: Try the soft kind of tofu that has the consistency of jelly. It’s great raw in salads instead of hard- boiled eggs, and you can slice it and dredge in a little egg wash and pan fry for a great appetizer. Top with soy sauce mixed with sesame oil, green onion and black pepper and if you like it spicy, a little sriracha. Nutrition per 1/2 cup: Calories: 9.

Fat: 5. 3 g, Cholesterol: 0 mg, Sodium: 1. Carbohydrates: 3. Dietary fiber: 1 g, Sugars: 1 g, Protein: 1.

Danny Kim for TIMEDandelion Greens. Why they're good for you: Bitter greens—like dandelion—are rich in vitamin C as well as B vitamins, calcium, iron and potassium. That’s an ideal mix for healthy bones and muscles. How to eat it: In salads, stewed in stock or like this: Dandelion- Stuffed Pork Loin.

Nutrition per 1 cup, chopped: Calories: 2. Fat: 0. 4 g, Cholesterol: 0 mg, Sodium: 4. Carbohydrates: 5 g, Dietary fiber: 2 g, Sugars: 0. Protein: 1. 5 g. Danny Kim for TIMEPurple Potatoes.

Why they're good for you: Like all spud varieties, purple potatoes are rich in potassium—which is needed for blood pressure management. What’s special about purple potatoes are their color, which comes from anthocyanin, a potent antioxidant that poses numerous health benefits like a lower risk for cardiovascular disease. How to eat it: However you’d eat a regular potato.

Or like this: Chilean Beef and Purple Potato Salad. Nutrition per medium- sized potato: Calories: 9. Fat: 0 g, Cholesterol: 0 mg, Sodium: 7 mg, Carbohydrates: 2. Dietary fiber: 1 g, Sugars: 0 g, Protein: 3 g. Danny Kim for TIMENutritional Yeast. Why it’s good for you: Come for the crazy good flavor (nutty, savory and somehow cheesy) and stay for the nutritional punch.