7 Fresh Foods To Try: Super Grains, Ceviche

Sprouted Lentils, Amaranth and Quinoa, Acai, Jicama, Heart of Palm

© Rachel Olsson

Apr 22, 2009

It's the perfect time to perk up your diet with some nutrient-packed foods that make your taste buds go Hmmm! This summer, challenge and delight yourself by trying one or all of the following (or at least expertly throwing into a converstion): Quinoa, Amaranth, Acai, Sprouted Lentils, Jicama, Ceviche, and Heart of Palm.

Quinoa: Pronounced “keen-wah”

• One of the highest quality and yummy grains in the world. This protein-packed wonder-food supplies all 12 amino acids and is therefore deemed “perfect” by protein-snobs. It can be used like rice in any entrée or side dish, or cold in a salad. The grain is often sold in bulk in health food stores, and can be found in most grocery stores. Like rice, it should be rinsed first. With a 1:2 quinoa:water ratio, place it in boiling water and simmer for a quick 15 minutes. Not only is quinoa an excellent protein source, it boasts healthy doses of Manganese, B-vitamins, Zinc, Copper, Magnesium, Phosphorus, Iron, Selenium, and Potassium.

Amaranth:

• Another super-grain, which can be used similarly to rice or couscous and incorporated easily into meal plans. To cook one cup of amaranth, rinse it, and add to 2.5 cups of boiling water. Then simmer for 18-20 minutes. One serving of amaranth has your daily dose of Manganese and twice the amount of calcium as a serving of milk! It also serves up whopping amounts of Magnesium, Selenium, Zinc, Copper, Iron, B-6, Folate, and Phosphorus.

Jicama: “Hick-a-muh”

• Also called a Mexican potato, for unknown reasons: it more closely resembles kohlrabi. This cool, crisp, tuber makes a delicious snack or addition to a salad. Sprinkle it with salt or drizzle it with lime juice. In Mexico the juice is used as a cure for constipation. Jicama is rich in fiber and Vitamin C.

Sprouted lentils:

• Nutrient dense, delicious, and easier than you’d expect to prepare. Simply rinse a cup of red lentils, then cover with two cups of water and set in a dark place over night. In the morning pour off the water and allow to sit until evening. Rinse. Allow a few days for the magic, simply rinsing and draining twice a day. After three days or so, you will have a beautiful bowl of sprouting lentils. They’re good warm or cold, though raw-foodists will tell you it’s a sin to heat these babies. Try drizzling them with lemon juice or olive oil and vinegar, or adding them to a salad. They’re a great source of protein, Iron, Vitamin C, and Folate.

Ceviche: “Siv-e-chay”

• This simple and delicious preparation of fish is great for a warm day. Start with fresh high quality fish, shrimp, or scallops. Cut it into bite sized pieces. Drench the raw fish in fresh lime juice (enough to cover it). The lime juice “cooks” the bacteria out of the fish and leaves it with a delightful texture. Mix in cilantro, peppers, and onions. Get your first taste of it at a good sea food restaurant to know how it’s supposed to be. My mouth is watering just thinking about it now.

Acai: "Ah-sci-e"

• Still haven’t tried the latest super-fruit? Now’s the time. Found mostly in juice form, this Amazonian berry packs a mighty punch with healthy omega fats, Iron, Vitamin C and B1, and antioxidants. Plus, it tastes like purple! Stir it into lemonade or carbonated water for a nice spritzer.

Heart of Palm:

• If you're lucky to be in a tropical environment you can find this jewel fresh, but buying it in the can or jar is just fine too! Heart of palm makes a delicious salad drenched with lime juice and topped with avocado and tomato. You can also add it to just about any kind of side dish for a little something different. It's high in fiber and protein, as well as Riboflavin, Potassium, Vitamin C, Phosphorous, Copper and Zinc.

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