3. Unsweetened Cocoa Powder
The benefits: Even healthy food can taste decadent, as is the case with this rich and intense flavor enhancer that you can use in smoothies (try adding it to one of these 20 super-healthy smoothie recipes) or as a topper for oatmeal or yogurt.
“Two tablespoons of cocoa powder provide nearly 4 g of fiber—as much as an apple—and 16% of the daily value of magnesium, a heart-healthy mineral most Americans fall short on,” Bellatti explains. “It also has a nice helping of flavonoids like epicatechin, which help relax blood vessels and keep blood pressure at healthy levels.”
Tip: To get the most out of unsweetened cocoa powder, Bellatti advises avoiding alkalized or Dutch versions, which contain lower levels of antioxidants.
4. Tomato Paste
The benefits: With fruits and vegetables, fresh is usually best, but in the case of tomatoes, cooked and canned may be the nutritional winners. (Here are 4 more veggies that are healthier cooked than raw.)
“Research indicates you might absorb the lycopene better in cooked tomatoes versus fresh ones,” says New Jersey-based nutritionist Amy Gorin. “Tomatoes get their red color from lycopene, an antioxidant that is linked to protection against certain types of cancer and may help reduce the appearance of wrinkles by warding off damage caused by ultraviolet radiation.”
Fun fact: Just 2 Tbsp of tomato paste has more than triple the lycopene of one medium tomato!
Tip: Follow the lead of Rebecca Lewis, in-house dietitian at HelloFresh, a healthy-meal delivery company: Cook tomato paste for a few minutes before combining it with a liquid (such as tomato sauce or soup). This will help get rid of any bitterness and amp up its natural sweetness.