The Seven Best Foods We Never Eat

Stuck in a food rut? You don't have to go far to find some overlooked food choices that are easy to prepare, pack a nutritional wallop, and avoid unhealthy fats.

Avocado

Sure, it’s great in guacamole. But why not try chopping it into chunks for a super salad topper? Or next time you make a sandwich, add thin avocado slices for a superfood treat. Avocado offers:

• Heart-healthy, monounsaturated fat

• Vitamins A and E

• B vitamins

• Potassium

• Copper

Sweet potato

Toss cubes of these terrific fat-free tubers with chunks of carrot and apple. Drizzle with olive oil, season to taste and pop in the oven until golden brown. Sweet potatoes provide:

• Five times your daily dose of vitamin A

• Vitamin C

• Calcium

• Phosphorous

• Potassium

• Magnesium

• Iron

• Fiber

Soybeans

Soybeans show up in lactose-free milk substitutes as well as stir-fry favorites, tempeh, and tofu. The beans themselves taste wonderful roasted and salted in the pods, steamed as a side dish, or chilled on salads. Soybeans serve up:

• 40 percent of your daily protein intake in 1 cup

• Fiber

• Calcium

• Potassium

• Iron

• Phosphorous

• Magnesium

Dried figs

Tasty as fig cookies are, figs stand on their own. Sneak these sweet snacks into casseroles. Replace raisins in a salad. Or just pop a few in your mouth. Figs are full of:

• Fiber

• Potassium

• Calcium

• Iron

• B vitamins

Lentils

Try lentils tossed with rice or baked in a casserole. Or seek out spicy, spreadable lentil dips at ethnic food stores and eclectic supermarkets. Lentils are loaded with:

• 40 percent of your daily protein intake in 1 cup

• 65 percent of your daily fiber dose in 1 cup

• Potassium

• Calcium

• Iron

• B vitamins

• Phosphorous

• Copper

Kale

More robust and chewy than the ever popular spinach, dark and leafy kale is perfect for steaming. Top with diced sautéed garlic, sesame seeds, and a splash of soy sauce. Kale packs a punch with:

• Twice your daily intake of vitamin A in 1 cup (cooked)

• Vitamin C

• Small amount of B vitamins

• Calcium

• Iron

Barley

Super in soups and smashing in casseroles, barley makes a dazzling addition to any meal. Try pearled barley as a rice substitute, or boil to create a unique stir-fry base. Barley boosts your healthy eating habits with:

• Protein

• 25 percent of your daily fiber needs in 1 cup

• Potassium

• Phosphorous

• Iron

Each of these foods provides an opportunity for new tastes and added nutrition. Give them a try!