100 Best Foods

Pine Nuts

Pine nuts are delicious and nutritious, but quite expensive. Indeed, pine nuts are the edible seeds of pine trees and harvesting and processing the pine nuts is very labor-intensive. Fortunately, it only takes a small handful of pine nuts to add flavor and texture to salads, side dishes, pasta, pizza and desserts.

Pine nuts are a good source of magnesium, potassium, phosphorus, copper, zinc, iron and vitamins B1 and E. One ounce of pine nuts (about 150 nuts) contains approximately 200 calories.

Pine nuts have a high oil content and should be refrigerated to maintain freshness.

Try these pine nut recipes:
Fresh Basil Pesto
Fettuccini with Brussels Sprouts and Pine Nuts
Roasted Broccoli with Lemon and Pine Nuts
Quinoa with Garlic, Pine Nuts & Raisins
Spinach Feta & Pine Nut Pizza
Butternut, Arugula and Pine Nut Salad

Jicama

Don’t let it’s dry, brown exterior fool you. Raw jicama is refreshing, crunchy and slightly sweet.

Jicama is mostly commonly used in Latin and Asian cuisine and goes especially well with citrus flavors, such as orange and lime, as well as hot spices.

Jicama slices make an excellent low calorie “chip” for dips and salsas.

Jicama is a good source of vitamin C, potassium and iron. One cup of jicama contains approximately 45 calories.

Try these jicama recipes:
Jicama Apple Slaw
Strawberry Mango Jicama Salad
Jicama Salsa
Clementine Jicama Salad
Red Cabbage and Jicama Spring Rolls

Blackberries

blackberry Blackberries are a flavorful, warm season berry. Ripe berries are fragile and perishable and should be enjoyed soon after purchase. Blackberries can be frozen or preserved as jam for out-of-season enjoyment.

Blackberries are usually eaten raw or cooked in a desert. Fresh or frozen blackberries make a delicious addition to yogurt and a colorful and nutritious topping for pancakes or waffles.

Blackberries are a good source of fiber, vitamins C and K. One cup of raw blackberries contains approximately 60 calories.

Try these blackberry recipes:
Blackberry, Nectarine & Yogurt Parfait
Blackberry Cantaloupe Salad
Spinach Blackberry Salad
Blackberry Sorbet
Easy Blackberry Cobbler

Pistachios

Pistachio nuts have a fun green color, rich texture and slightly sweet flavor. Pistachios nuts are traditionally used in middle eastern dishes, including desserts and pilafs. In western cultures, pistachios are often roasted, salted and consumed as a snack food.

Like most nuts, pistachios are packed with nutrition, but also high in calories. Therefore, pistachios are a healthy food in moderation.

Pistachios are a good source of fiber, protein and vitamins E and B6. One ounce of pistachios (about 40 nuts) contains approximately 100 calories.

Try these pistachio recipes:
Pistachio Pesto
Date & Pistachio Balls
Turkish Pilaf with Pistachios and Chickpeas
Yogurt Parfait with Cherries & Pistachios

Flaxseed

Flaxseed, also known as linseed, is a small, hard seed that is typically brown in color. When consumed whole, flaxseeds are primarily a source of indigestible fiber. In order to reap the nutritional benefits, flaxseeds must be ground so that they can be digested. A small coffee grinder can be used to grind flaxseed.

Ground flaxseeds are an excellent additional to baked goods and also become a nutritious topping for yogurt, oatmeal, cereal, waffles, salads and vegetables.

Flaxseed oil is nutritious, but highly perishable and suitable only for non-cooking uses such as salad dressing. Both flaxseed oil and ground flaxseeds should be refrigerated to maintain freshness.

Flaxseed is a good source of omega-3 and omega-6 fatty acids, potassium, magnesium, calcium, phosphorus, irons and vitamins B3 and E. One tablespoon of whole flaxseed contains approximately 55 calories.

Try these flaxseed recipes:
Strawberry Banana and Flax Smoothie
Flaxen Hummus
Apple Crisp
Flaxseed Muffins
Flaxseed Granola