1. Lentils
The benefits: “Lentils are loaded with disease-fighting phytochemicals [antioxidants that can lower the risk of cancer, diabetes, and heart disease]; minerals such as iron, zinc, and potassium; and vitamins such as folate,” says Julieanna Hever, a nutritionist and the author of The Vegiterranean Diet. These edible pulses, part of the legume family, are also rich in fiber to help keep your digestive system functioning well.
Tip: Replace half the ground beef in your favorite burger recipe with lentils—add a lightly beaten egg to help bind the mixture.
2. Balsamic Vinegar
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The benefits: Turns out, this pantry favorite is a boon for your health. “Wine gets all the good press, but since balsamic vinegar is also made from grapes, it has significant health benefits, too. Both wine and balsamic vinegar contain polyphenols, which are antioxidants and inflammation fighters,” says Kayleen St.John, a registered dietitian and executive director of nutrition and strategic development at Euphebe, a healthy-meal delivery company.
Balsamic vinegar is also a source of the powerful flavonoids known as anthocyanins. These are the same chemicals found in blueberries, which appear to help lower the risk of hypertension and heart disease by protecting arteries from the damage caused by free radicals, adds Las Vegas-based nutritionist Andy Bellatti.
Tip: Add a generous splash of this heart-healthy vinegar to jarred tomato sauce and stir thoroughly before serving over pasta. It’ll give the sauce an added layer of flavor with hardly any effort. Extra perk: It will taste almost homemade!.