Happy halloween folks!

Every now and then, when I discuss new foods worth adding into our diet, the response I get is in the form of a wide-eyed, I-think-I-just-saw-a-ghost face.

It’s true – stepping into unfamiliar territory can be scary. But whole foods, no matter how large and leafy or dark and crunchy, are certainly nothing to be afraid of. The real horrifying facts? Soaring rates of obesity and chronic disease. Thankfully, by jumping onto the prevention bandwagon, you can stack the odds in your favor.

On that note, I thought I’d share some easy-to-integrate black and orange foods that could really BOO-st your health.

 

Black rice

Black rice or forbidden rice, is the new up-and-coming rice variety. Its nutty flavor and chewy texture really jazzes up a meal.

Health Perks:

• It’s a whole grain with similar nutritional value to brown rice. But with an edge;
•  It’s high in anthocyanins, the pigments responsible for its dark purple hue. Loading up on these powerful antioxidants may protect from certain cancers and heart disease.

How to enjoy:

• In your next stir-fry
• As a dramatic rice pudding
• As a cold salad with black beans, cherry tomatoes, avocado and lime dressing

 

Winter squash

Struggling to add variety into the routine? Try Delicata squash, Pumpkin, Butternut squash, Spaghetti squash, Acorn squash, Banana squash, Buttercup squash…all delicious and nutritious in their own right. Take your pick!

Health Perks:

• Uniquely high in beta-carotene
• Combined with a high vitamin C content, winter squash ranks high for antioxidant support
• Loaded with fiber

How to enjoy

• In a soup like this one with white beans and kale
• Roasted as a side dish
• Pureed or added to baked goods or muffins
• Removing and roasting their seeds

Cocoa nibs

Now, these aren’t the nibs you’ll be receiving while trick-or-treating. Raw cocoa nibs are the result of chopping a fresh, sundried cocoa bean. They’re crunchy, woodsy and packed with unadulterated cocoa flavor. If you’re a lover of bitter chocolate, these are for you.

Health Perks

• High in flavonoids which have shown to be important for heart health, specifically concerning endothelial function i.e.: health of the inner lining of our blood vessels.
• As with most cacao products, the nibs provide a good dose of magnesium, a mineral we don’t get enough of
• High in dietary fiber

How to enjoy:

• As a topping for oatmeal or in your next batch of granola
• Added into trail mix with tart cherries and air-popped popcorn
• In baked goods or in your next batch of pancakes

Cavolo Nero

Ok, so it’s not really black as the name suggests, but I couldn’t leave this one out. Cavolo Nero, also known as Tuscan or Dinosaur kale, is a hearty kale variety and delicious winter green. If  you’re new to kale, the taste is actually milder than curly kale, making black kale a great entry-level option.

Health perks:

• Kale is a source of highly absorbable calcium
• Rich source of vitamins A, K and C
• 1 cup provides 23.8 mg lutein and zeaxanthin, carotenoids associated with lowering the risk of eye-related disease

How to enjoy:

• Raw in a salad or by using the leaves as an alternative to bread or tortillas for wraps
• Simply sautéed with garlic, olive oil and chili flakes
• Shredded and added into your next omelet or scramble
• Roasted with some olive oil and a sharp cheese as chips
• Juiced or blended into your favourite smoothies

Sweet potatoes

The bright-orange flesh of the sweet potato is actually responsible for the nutritional edge it has on the regular – but still good for you – potato. And don’t remove those skins…just give them a scrub and enjoy.

Health perks:

• High beta-carotene content
• A half-cup baked sweet potato provides 35% of DV  for Vitamin C
• Provides a great dose of potassium
• Quality starchy vegetable that makes a great addition to a post-exercise recovery meal

How to enjoy:

• Cut into thin wedges, tossed lightly in olive oil, salt and pepper and baked for sweet potato fries
• Switch-up your shepard’s pie with sweet potato purée
• On meatless monday meal as a black bean and sweet potato burrito

Black chia seeds

These superseeds are available in shades that range from white, to grey, to brown, to black. And while there is still debate over the nutritional differences between these varieties – if any, they’re mostly associated with growing climate or location – black chia seeds are most common and deserve a spot in your pantry.

Health Perks:

• Chia seeds are ahead of the pack when it comes to plant-based sources of omega-3 fatty acid ALA (Bonus: they do not need to be ground to reap benefits)
• 1 single tablespoon provides 4g fiber
• Mineral-rich providing magnesium, calcium and potassium

How to enjoy:

• Sprinkled over salads, yogurt, oatmeal or fruit salad
• Added into smoothies or baked goods
• As an egg replacement: Combine 1 tbsp chia with 3 tbsp water and let soak until it forms a gel, about 10-20 min.

 

Wishing you all a happy halloween and a safe night for those of you hitting the streets!

 

 Which of these black and orange foods are you going to add to your routine?

 

Images: Pumpkin via Martha Stewart, Flowers Pinterest, Trick or treat via Design Dump ,Winter Squash via Betty Shepard, Butternut squash carvings via Martha Stewart, Cocoa nibs via Prana