Low-Calorie, Vitamin Rich

Some of the most versatile foods are also the best for you. I’ll confess I wasn’t much of a veggie eater until recently. I grew up eating mostly frozen and canned veggies, which, let’s face it, are usually lacking. I never realized how much I was missing out on—both in taste and in substance—until I finally started cooking for myself. For me, using fresh veggies is not only easier, but it tastes a heck of a lot better in whatever I’m making. Here are some of my favorite low-calorie superfoods to use:

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1. Arugula—4 calories per cup. A peppery leafy green packed with fiber, potassium, vitamins A, C, and K, and loads of other nutrients.
2. Asparagus—27 calories per cup. Don’t overcook it! A detoxifying food that flushes out your system and contains vitamins A, C, E, K, B6, folate, iron, copper, and protein.
3. Broccoli—31 calories per cup. A nice, crunchy green with plenty of fiber, vitamins, minerals, and antioxidants that could help fight cancer.
4. Brussel Sprouts—38 calories per cup. Looks like little mini lettuce-heads. Packed with phytonutrients and fiber and can help prevent cancer. I like them with their stems cut off and steamed with a few spices.
5. Beets—37 calories per ½ cup. Red or gold, they have a nice earthy sweetness. Lots of antioxidants for fighting cancer, as well as iron, fiber, folate, and potassium.
6. Coffee (black)—0 calories per cup. Without all the sweeteners, black coffee can help reduce risk of liver and colon cancer, type 2 diabetes, and Parkinson’s. It also speeds up your metabolism and helps your body burn fat.
7. Grapefruit—39 calories per half fruit. Great for heart health. Lots of vitamin C, folic acid, potassium, pectin, vitamin A, and lycopene.
8. Kale—5 calories per cup. Many think it might be the healthiest food around. It contains cancer-preventing phytonutrients, B vitamins, folic acid, and manganese.
9. Garlic—4 calories per clove. It can help fight colds, cancer, and UTIs (not to mention vampires!).
10. Tea—0 calories per cup. Straight tea (without sugar, etc.) contains antioxidants that help fight cancer and other diseases. It may also lower cholesterol, prevent osteoporosis, and keep our brains nimble.
11. Berries—32 calories per ½ cup. Whatever kind you like, berries area all full of anti-inflammatories that reduce your chances of getting cancer or heart disease. They’re also packed with antioxidants.
12. Carrots—22 calories per ½ cup. They’re also low in saturated fat and cholesterol. Lots of good vitamins and minerals, too: thiamin, niacin, B6, folate, manganese, dietary fiber, potassium, and vitamins A, C, and K.

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Believe me, the list could go on… and on. These are just my favorites. I use most of them on a weekly basis—and now I’m hooked. They taste better and are better for me. But the big thing is that feel better eating fresh, pure, raw foods. What are your favorite superfoods?