Ask a Dietitian

As seen on BCTV, 30 September 2003

10 foods you never knew you should try, and why!

1. Dessert Tofu:

Dessert tofu is a soft tofu with flavour and sugar added. It is very low in fat and only 67 kcal per serving, which makes it a great low calorie dessert option. Because it is made from soybeans it is cholesterol free and a source of soy protein, both heart healthy characteristics. It is not as high in calcium as yogurt but can be used in similar ways. Add it to a fruit salad or granola, eat it plain or in a fruit smoothie. It can even be eaten as a frozen treat.

2. Quark:

This product is a low fat soft cheese spread. The word’s origin is German and stands for fresh, mild, farmstead yogurt cheese. It is very versatile and easily substitutes for ricotta, cottage cheese, sour cream, or cream cheese. Quark is a source of calcium. It can typically be found with three different fat contents. 0.3% which is firm and crumbly, 5% which is similar to ricotta’s consistency and 11% which resembles cream cheese. You can substitute quark on a one to one basis to give a slightly different flavor to some of your favorite dishes.

Quark is delicious spread onto crusty bread or bagels with some all fruit jam. It also makes a great dessert served by itself with some fresh cut fruit!

3. Wild Rice:

Though its name is deceiving wild rice is not in fact rice. Botanists classify it as a grass seed as opposed to a grain. Though it cooks in a similar fashion and looks like colorful basmati rice, it is actually more nutritious.

Wild rice contains twice the amount of protein than any other variety of rice. It also has higher levels of all the essential B vitamins. And we can’t forget fiber. Due to the retention of the bran, as it is in whole grain form, the fiber content is considerably higher.

Wild rice has a wonderfully nutty flavor that is great in pilafs, stuffing and salads.

4. Oysters:

These little creatures became known as an aphrodisiac due to the hero Caesar, who used to consume them regularly. But in fact they have many more beneficial characteristics that should get more credit.

First of all they are a great source of low fat protein, being especially low in cholesterol. They are also very high in vitamins and minerals. Specifically; vitamin A, B1 (thiamin), B2 (riboflavin), B3 (niacin), C (ascorbic acid) and D (calciferol), iron, zinc, copper, iodine, magnesium, calcium, manganese and phosphorus.

Oysters are easy to cook and are a great addition to many dishes. If baking, BBQing or boiling them whole, you will know they are done when the shell opens on its own (about 3-5 mintues) Discard those that do not open. If you plan to eat them raw you will need a shucker. Oysters are great on their own with fresh lemon juice and garlic or toss them into your favorite pasta! Try them baked on the half shell topped with spinach, Parmesan cheese and bread crumbs.

Oysters can also be found canned. In oil they contain more calories, so find them canned in water.

5. Blue Sky Soda:

This is a great alternative to your typical soda. If you are going to have a pop, it’s definitely a healthier choice. Blue Sky Soda is made without any preservatives or additives such as artificial colors or flavors and it is also caffeine-free. The sodas color is achieved naturally from caramelizing the sweetener. To sweeten this soda, they use fructose corn sweetener which is simply an inexpensive byproduct of corn; basically corn syrup.

Blue Sky Soda comes in 13 different flavors and in some of the varieties, things like ginseng and different vitamins have been added. Take at look at the labels to see which ones appeals to you!

6. Skim Milk Powder:

This product has been around for a while now, but is becoming more and more popular. Skim milk powder is another very versatile food that is great for increasing the calcium and protein content to many different foods and dishes. And, just like milk, vitamins A and D have been added back, since the fat has been removed.

Some examples for its use are adding it to muffin and bread recipes, puddings, granola, casseroles and for breakfast and snack smoothies. A few tablespoons of powder added to these products will increase the nutrient content considerably. It is also convenient for camping.

7. Guavas:

This tropical fruit has one of the highest content of vitamin C and carotenoids of any fruit known. Guavas are also a good source of potassium. They are found in areas of Tropical America and in the West Indies. They grow best in warm climates such as Florida, Southern California and Hawaii. These are not easily found fresh in the grocery store so if you see them, jump on the opportunity to try them. If you can’t find them fresh, try it as a juice. Ceres 100% pure juice has Guava juice in tetra packs.

Guavas have sweet flesh and a thin skin. They can be consumed ripe on their own or harvested un-ripe and cooked like a vegetable, to accompany a meal. Guavas are great when sliced for a tropical salad, made into a juice drink, or into a jelly!

8. Greens:

Greens are leafy vegetables from many varieties of plants. Some common names usually found in greens are collards, dandelions, kale, mustard greens, beet greens, endive and Swiss chard.

Together they provide a variety of flavors and colors and liven up your dishes! Greens are a great source of vitamin A and phytochemicals, which your body can use to keep help prevent cancer. They also contain iron, but the iron in greens is not well absorbed. However, combine your greens with a source of vitamin C such as bell peppers or tomatoes and absorption is improved. Try these greens as a substitute for your typical salad lettuce and you might never go back! I like small pieces of them in my soups and pasta sauces or added in thin strips to a stir-fry.

9. Papayas:

This food is a powerhouse of good nutrition. Papayas are famous for the great digestive enzymes that they contain in the seeds. Commonly used to commercially tenderize meat, two of the common enzymes found in the fruit are Papain and Bromelain. They specifically target protein and start to break down the peptide bonds. The other enzyme it contains is mycozyme which digests starches. Eating these may help your body digest food more efficiently. You can find papaya enzymes in supplement form, or simply blend papaya seeds into your salad dressing with a blender or food processor.

Papayas are also a great source of vitamin A and fiber, and meet over 100% of your vitamin C needs in just one serving (1/2 cup)!

This fruit tastes like a mix between cantaloupe and a peach, and when you eat the edible black seeds it gives a great crunchy texture. Papayas are great on their own, blended into salad dressings or smoothies, in salads with avocado and romaine lettuce or tropical fruit salads as well as made into jams, salsas for fish and fruit purees over yogurt or ice cream.

10. Wheat Berries:

Wheat berries are also known as groats, and are unpolished whole wheat kernels that are full of nutrients. These grains are barely processed and are not milled. Therefore they have retained their germ, bran and endosperm. These components provide essential fatty acids, insoluble fiber and lots of energy.

To cook wheat berries you need 3-4 cups of water for 1 cup of grain. Boil for 1 hour and this will yield 2 ½ cups. When cooked they are pleasantly chewy and give a great nutty flavor. Serve them as a side dish instead of rice, eat them as part of a cooked cereal mixture or bake them into muffins and breads, giving a fresh tasting crunch!