THE PERFECT REFRIGERATOR
12. The Perfect Dairy Snack: Plain Yogurt (1 cup)
120 calories, 0 g fat, 9 g sugars
The watery whey is removed from this Greek-style yogurt, giving it a creamy texture and a huge dose of protein.
Power Play: Mix a cup of yogurt with minced garlic, fresh parsley, and a glug of olive oil for a healthy sauce for grilled protein.
11. The Perfect Eggs: Eggland’s Best Eggs (1 egg)
70 calories, 4 g fat (1 g saturated), 6 g protein, 0 g carbs
No longer food taboo, protein-dense eggs should be a staple in every fridge. A recent study from Thailand found that eggs actually help raise good HDL cholesterol.
Power Play: Hard-boil half a dozen eggs at a time so they’re on hand for snacks or to give salads a protein lift. They’ll keep in the fridge for a week.
10. The Perfect Salsa: Desert Pepper Trading Company Roasted Tomato Chipotle Corn Salsa (2 Tbsp)
10 calories, 0 g fat
The best-tasting 10 calories in the market.
Power Play: Try three salsa swaps at the table: on baked potatoes (instead of sour cream), on eggs (instead of ketchup), and on salad (instead of ranch).
9. The Perfect Milk: Organic Valley Chocolate Lowfat Milk (1 cup)
160 calories, 2.5 g fat (1.5 g sat), 9 g protein, 27 g carbs
Meet your new postworkout beverage. Researchers found that not only does milk do a better job rehydrating the body than water or sports drinks but that chocolate milk repairs muscles 40 percent faster than plain milk.
8. The Perfect Fruit: Red Delicious Apples (1 medium apple)
95 calories, 4 g fiber
USDA researchers found that Red Delicious apples have a higher antioxidant capacity than other apples.
Power Play: Leave the peeler in the drawer. The skin contains a good chunk of apple’s antioxidants and fiber.
7. The Perfect Veggie: Broccoli Sprouts (1/2 cup)
16 calories, 0 g fat
These diminutive broccoli sprouts have 20 times more cancer-fighting sulforaphane than their grown-up counterparts.
Power Play: Add to sandwiches, scrambled eggs, salads, and soups.
6. The Perfect Bread: Food for Life 100% Whole Grain Ezekiel 4:9 Bread (1 slice)
80 calories, 0.5 g fat (0 g saturated), 4 g protein, 3 g fiber
Sprouted grains and lentils produce a bread with a lower impact on blood sugar as well as more protein and vitamins than its whole-grain counterparts.
Power Play: Toast slices and top with peanut butter and sliced banana for a solid start to your day.
5. The Perfect Fruit Spread: Organic Apple Butter (1 tablespoon)
20 calories, 0 g fat, 4 g sugars
A 100 percent apple spread that gives your toast a fruity bite without the sugar found in most jams.
Power Play: Swirl into cottage cheese with a sprinkle of cinnamon.
4. The Perfect Juice: Ruby Red Grapefruit Juice (1 cup)
90 calories, 22 g sugars
University of Florida researchers determined that red grapefruit juice contains more nutrients per calorie than grape and apple juices. It also contains less sugar than OJ.
Power Play: For a light vinaigrette, mix 2 tablespoons grapefruit juice with 1 tablespoon balsamic vinegar, and 1/4 cup avocado oil.
3. The Perfect Fish: Wild Salmon (4-ounce fillet)
200 calories, 8 g fat (1 g saturated), 31 g protein
One of the world’s healthiest foods, with lots of lean protein and sky-high concentrations of omega-3s.
Power Play: Place a 4-ounce fillet, some cherry tomatoes, and sliced fennel in the center of a foil sheet. Top with olive oil, salt, and pepper and seal. Bake at 400°F for 12 minutes.
2. The Perfect Pepper: Red Bell Peppers (1 cup)
46 calories, 0 g fat, 1 g protein, 9 g carbs (3 g fiber)
Red peppers supply more cancer-fighting lycopene and 60 percent extra immunity-boosting vitamin C than their green kin.
Power Play: Roasting concentrates the pepper’s flavor. After charring on the grill or under the broiler, put them in a sealed paper bag to sweat. When they cool, the skin will come off easily.
1. The Perfect Green: Kale (1 cup)
34 calories, 0 g fat, 2 g protein, 1 g fiber
For 18 calories a serving you get monster doses of vitamins like A, C, and K and a rush of phytonutrients.
Power Play: Sauté kale over medium heat with olive oil, sliced garlic, and a pinch of red chile flakes. Finish with a splash of balsamic vinegar before serving.
Thanks for reading!