13 Healthy Foods That Are Frequently Ignored (But Should Be on Your Plate)
Eating healthy can be tricky. We all know some good foods just don’t taste great. Maybe the texture feels weird, or the flavor seems strange. Some foods make us want to push the plate away.
In this article, we’ll look at 13 foods packed with good nutrients that people often skip. We’ll show you how these healthy choices can actually be yummy. Healthy eating doesn’t have to be boring or gross.
First we will explain why healthy food doesn’t taste good Then we will get into 13 healthy foods that people refuse eat.
We’ll explain why people don’t like them, why they are healthy, and offer tricks to make them taste a little better.
Why Does Healthy Food Taste Bad?
Why do healthy foods often taste bad? It comes down to our taste buds and habits.
Our bodies love foods with salt, sugar, and fat. These tastes made sense long ago when finding food was hard. Our brains learned to enjoy these flavors to help us survive. Sugary and fatty foods give us quick energy, so we crave them more than plain vegetables or whole grains.
But taste can change. When we eat less sugar and salt, our tongues start to notice other flavors. Natural foods begin to taste better. It takes time, but our taste buds can learn to enjoy healthier foods.
In the past, healthy foods tasted worse because of how they were stored. Canned vegetables often seemed mushy and bland. Freezing food would make it lose its crunch and taste. Now, new ways of keeping food fresh help vegetables taste almost like they just came from the garden.
The good news? Healthy food doesn’t have to be boring. With some patience and clever cooking, nutritious meals can be truly delicious.
With that out of the way, let’s get into 13 healthy foods, that most people think are gross.
1. Kale: The Leafy Green Superstar
Kale looks like a green, curly leaf that health fans love. It can taste bitter and feel tough. Many people don’t like it at first.
But here’s a secret: kale can be delicious! Drizzle some olive oil on the leaves, and they become soft and tasty. You can make yummy chips in the oven that even kids will want to eat. Kale can be a fun, healthy snack with the right tricks.
- Health Benefits: Kale is a nutrient powerhouse, high in vitamins A, C, and K, calcium, and antioxidants.
- Common Reasons for Avoidance: Its tough texture and slightly bitter taste.
- Tips for Improvement: Massaging kale with a bit of olive oil softens its texture for salads. Baking them into crispy chips or blending them in smoothies can also be enjoyable.
2. Brussels Sprouts: The Misunderstood Mini Cabbages
Imagine tiny, adorable cabbages packed with nutrients yet so often unfairly maligned. Brussels sprouts have a bad rap primarily due to past trauma from soggy, overcooked sides served at family dinners.
The secret to loving these little greens is roasting them to crispy perfection or shaving them raw into a vibrant salad. They transform into a delicious dish that surprises many.
- Health Benefits: High in fiber, vitamins, and antioxidants.
- Common Reasons for Avoidance: Bitterness, past experiences of being poorly cooked.
- Tips for Improvement: Roasting with a touch of olive oil and spices, incorporating into flavorful dishes.
3. Beets: Earth’s Sweet Gems
Beets, with their deep crimson hue, are like buried treasures of the earth. Their earthy flavor, a sweet reminder of the soil they came from, can be off-putting for some.
However, when roasted, their sweetness intensifies, making them a delightful addition to salads. Or try them in a smoothie, where their flavor mellows, yet their color brightens up your glass.
- Health Benefits: Beets are nutrient-dense, rich in fiber, folate, and manganese. Their high nitrate content may improve blood flow and lower blood pressure.
- Common Reasons for Avoidance: Their earthy flavor and tendency to stain can deter some people.
- Tips for Improvement: Roasting brings out their natural sweetness. They can also be juiced or grated raw into salads. Pairing beets with goat cheese or citrus can balance their earthiness.
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4. Liver: The Nutrient Powerhouse
Liver isn’t typically found on trendy restaurant menus, but it’s a nutritional powerhouse. Its strong, distinct flavor and unique texture aren’t for the faint of heart.
But when cooked with onions and herbs or transformed into a smooth, rich pâté, it becomes a delicacy that nourishes as much as it delights.
- Health Benefits: Liver is incredibly nutritious, rich in vitamin A, iron, and essential amino acids.
- Common Reasons for Avoidance: Its strong taste and texture are not universally liked.
- Tips for Improvement: Soaking liver in milk before cooking can mellow its flavor. Preparing it with caramelized onions or incorporating it into pates or spreads can also make it more palatable.
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5. Sardines: The Tiny Fish with Big Benefits
Sardines might remind you of canned goods your grandparents kept in the pantry. These small fish are bursting with omega-3s and vitamin D.
The key to enjoying sardines is to mix them with bright flavors like lemon and herbs. Try them on toast or tossed in a pasta dish – they’re a game changer!
- Health Benefits: Sardines are an excellent source of omega-3 fatty acids, calcium, and vitamin D.
- Common Reasons for Avoidance: Their strong fishy taste and canned presentation.
- Tips for Improvement: Mixing sardines with lemon juice and herbs can enhance flavor. They can be added to pasta and salads or made into fish cakes.
6. Quinoa: The Ancient Grain of the Future
Quinoa, a pseudo-cereal, is often overlooked for more familiar grains. Its subtle, nutty flavor and unique texture can make it an interesting culinary adventure. We use it instead of rice often.
Cooked in vegetable broth and tossed in a salad or served as a side, it’s a delicious way to pack in proteins and fibers.
- Health Benefits: Quinoa is a complete protein source and is rich in fiber, vitamins, and minerals.
- Common Reasons for Avoidance: Its bland flavor and the unfamiliarity with cooking it.
- Tips for Improvement: Cooking quinoa in vegetable broth can add flavor. It can also be added to salads, soups, or used as a rice alternative.
7. Seaweed: From Ocean to Plate
Seaweed might make you think of the ocean’s depths rather than a tasty dish. Yet, this marine vegetable is a treasure trove of iodine and nutrients.
Crispy seaweed snacks are a revelation, and adding it to soups or salads introduces an umami flavor that’s hard to replicate.
- Health Benefits: Seaweed is rich in iodine, essential for thyroid function, and is a good source of vitamins and minerals.
- Common Reasons for Avoidance: Its distinct ocean-like flavor and slippery texture.
- Tips for Improvement: Adding seaweed to soups, sushi rolls, or using it as a salad ingredient can be a great start. Toasted seaweed snacks are also a tasty option.
8. Fermented Foods: The Flavorful Probiotics
Fermented foods like kimchi and sauerkraut can be a hard sell with their strong, sour flavors. But they’re probiotic powerhouses, great for your gut.
Incorporated into dishes as a condiment, they add a tangy, flavorful punch that can elevate a simple meal.
- Health Benefits: They are rich in probiotics, which are beneficial for gut health and digestion.
- Common Reasons for Avoidance: Their sour and pungent taste can be unfamiliar to many.
- Tips for Improvement: Using them as condiments or side dishes can gradually introduce their flavors. Mixing into sandwiches or salads can also be enjoyable.
9. Chia Seeds: The Tiny Seeds with Mighty Powers
Chia seeds are like little specks of magic, packed with omega-3s and fiber. They can be off-putting when they swell up into a gelatinous texture.
But when used in puddings or sprinkled over yogurt, they add a delightful crunch and are a nutrition booster.
- Health Benefits: These tiny seeds are packed with omega-3 fatty acids, fiber, and protein.
- Common Reasons for Avoidance: When soaked, they take on a gelatinous texture that might not appeal to everyone.
- Tips for Improvement: Adding them to yogurt or oatmeal, making chia puddings, or sprinkling them over salads can be great ways to enjoy their benefits
10. Tofu: The Chameleon of Foods
Tofu looks like a plain white block that many people think tastes boring. But tofu is magic, it soaks up any flavor you add to it.
When you cook tofu with spices or sauce, it becomes super tasty. You can grill it to make it crispy, or blend it into drinks to make them smooth and creamy. Tofu is a great way to add protein to your meals without much effort.
- Health Benefits: Tofu is a great source of protein, calcium, and iron, especially for vegetarians and vegans.
- Common Reasons for Avoidance: Its bland taste and unfamiliar texture.
- Tips for Improvement: Marinating tofu before cooking can infuse flavor. Using it in spicy or savory stir-fries, or blending it in smoothies can make it more appealing.
11. Tempeh: The Fermented Wonder
Tempeh, a fermented soy product, might seem intimidating with its dense texture and nutty flavor. However, when marinated and cooked right, it transforms into a flavorful, protein-rich addition to any meal.
- Health Benefits: Tempeh is a great protein, fiber, and prebiotic source.
- Common Reasons for Avoidance: Its intense flavor and firm texture.
- Tips for Improvement: Marinating tempeh before cooking can enhance its taste. Using it in flavorful stir-fries can add a delightful twist. It can also be crumbled into salads or sandwiches.
12. Turmeric: The Golden Spice
Turmeric, known for its vibrant color and health benefits, especially its anti-inflammatory properties, can be intimidating with its strong flavor.
But mixed into curries, added to smoothies, or as a key ingredient in golden milk, it brings warmth and healing properties to your diet.
- Health Benefits: Turmeric is known for its anti-inflammatory properties, largely due to its active compound, curcumin.
- Common Reasons for Avoidance: Its strong flavor and tendency to stain.
- Tips for Improvement: Adding turmeric to curries, soups, or smoothies can be beneficial. Pairing it with black pepper enhances its absorption. It can also be used in making golden milk, a popular health drink.
13. Eggplant: The Emoji Is More Popular Than The Food 🍆
Eggplant can be a tricky vegetable to love due to its potential bitterness and spongy texture. But when prepared creatively, it becomes a culinary star.
Think roasted to perfection, transformed into creamy baba ganoush, or grilled to smoky goodness. It’s all about embracing the versatility of this purple wonder.
- Health Benefits: Eggplant is high in fiber, antioxidants, and contains several essential nutrients.
- Common Reasons for Avoidance: Its potential bitterness and texture when not cooked properly.
- Tips for Improvement: Salting and rinsing eggplant can reduce bitterness. Roasting, grilling, or making it into dips like baba ganoush are delicious ways to enjoy eggplant.
Conclusion
Each food brings special health gifts. Some have vitamins that help your body stay strong. Others give you energy or help you fight sickness.
The trick is to try cooking these foods in new ways. Don’t give up if you don’t like something the first time. Some foods taste better when you cook them differently. Add spices or mix them with foods you already enjoy. It can take many tries before you start liking a new food.
Keep trying. Slowly, you might discover tasty ways to eat healthy foods.
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