12 foods that are better together

Batman and Robin, Luke and Laura, Scooby Doo and Shaggy,  Peanut Butter and Jelly, Thelma and Louise.  Some things are just better together. Just like these famous duos, the same rings true for specific foods.  Any time you reach for a healthy food is good, but did you know that you could boost your overall health by pairing them with another superfood? 

Here are some dynamic duos that are better when eaten together. 

The Best Foods to Eat Together

1. Greek Yogurt with Cantaloupe or Bananas bananas and green yogurt boost nutrients

Cantaloupe and bananas are both high in potassium.

When you mix a high potassium food with high protein Greek yogurt, you give your muscles a big boost of cell repair power.

2. Hummus and Fresh Veggies

These two foods are a naturally delicious snack, but they’re also are a great mix. They stop hunger pangs and lift your energy stores.

Hummus is high in protein. It fills you up, and when eaten with carrots, broccoli or other high fiber foods it’s an even better way to fight cravings and unhealthy snacking.

3. Avocado and Tomatoes tomatoes and avocado boost nutrients

Avocado is a healthy fat. Fats boost the body’s ability to take in and use lycopene. Lycopene is a “carotenoid” found in tomatoes. It protects against cancer.

Studies have shown that eating avocado and tomatoes together increases the uptake of lycopene 500%!

Carotenoids are also found in leafy greens, so add some guacamole and salsa to a salad. Your immune system will thank you.

4. Broccoli and Eggs

Broccoli is a great source of calcium, and egg yolks contain Vitamin D.

Vitamin D helps your body absorb calcium.

Try chopping some broccoli and whisking it into beaten eggs. It makes a delicious and healthy omelet.

5. Olive Oil and Greens olive oil and arugula boost nutrients

It’s great to eat foods that are loaded with vitamins. But sometimes your body needs help to pull nutrients out of the foods and use them.

That’s the case with Vitamin K. Vitamin K is a fat-soluble vitamin found in leafy greens.

When a nutrient is fat soluble, you need a healthy fat to help your body get the best out of it.

Make yourself a kale or spinach salad and toss it with a little extra virgin olive oil.

6. Spinach and Strawberries or Oranges

Everybody knows that spinach has lots of iron. But did you know that eating spinach alone is not enough?

You need help taking up iron from your food, and the best way to do that is by eating foods that have lots of vitamin C.

Vitamin C-rich foods include oranges, strawberries, red peppers, and kiwi.

Try a big spinach salad with strawberries for a great pairing. 

 

7. Meat + Rosemary

Cooking meat at high temperatures forms heterocyclic amines, chemicals linked to certain cancers. Rosemary boasts certain antioxidants which can help prevent the formation of heterocyclic amines.

Try:  A filet or strip steak seared at high temps and basted with olive oil, garlic  and sprigs of rosemary for a delicious (and nutritious)  meal. (Add lots of leafy greens and a sweet potato to make it even better.) 

 

8. Calcium+ inulin fiber

You probably know that calcium is key for healthy teeth and bones, but did you know that consuming inulin fiber-rich foods can also assist in the absorption of calcium to help improve your bone mineral mass? You can find inulin fiber in foods like bananas, garlic, and onions. Bonus: inulin fiber is a prebiotic that can help promote and feed good bacteria in your gut.......and you know how I feel about that.  Having healthy gut bacteria is responsible for 80% of your overall health as well as boosting your mental health. 

Try:  This Sweet  potato leek Gratin. The leeks provide inulin fiber, while the cheese gives a boost of calcium (and tastes delicious!).

 

Ingredients
  • 3 medium leeks, white and light green parts chopped (6 cups)
  • 1 1/2 Tbs. olive oil, divided
  • 3 cloves garlic, minced (1 Tbs.)
  • 3 Tbs. chopped fresh rosemary, divided
  • 2 medium sweet potatoes (2 lb.), peeled and cut into 1/8-inch-thick slices
  • 1/3 cup low-sodium vegetable broth
  • 3 Tbs. Italian seasoned dry breadcrumbs
Preparation
1. Preheat oven to 450°F. Coat 10-inch round pan with cooking spray. 2. Heat 1 Tbs. oil in nonstick skillet over medium-high heat. Add leeks, garlic, and 1 1/2 Tbs. rosemary; sauté 8 minutes, or until softened. Season with salt and pepper, if desired. 3. Arrange one-third sweet potato slices over bottom of prepared pan, overlapping slightly. Spread half of leek mixture on top. Arrange another one-third sweet potato slices over leeks; top with remaining leeks, followed by remaining sweet potatoes. Drizzle broth over dish. Cover pan with foil, and bake 35 minutes.

9. Turmeric + Black Pepper

Turmeric is one of my go -tos spices for reducing inflammation and boosting the immune system naturally.  I'm in love with the aromatic flavor and use it in everything from smoothies, soups, golden milk, and turmeric ginger shots.  This moroccan spice has an antioxidant in it called curcumin. Researchers have associated curcumin with health benefits such as weight loss, improved blood lipids, improved insulin sensitivity, and reduced risk for atherosclerosis. The only problem? Curcumin isn't easily absorbed by the body unless it's paired with piperine, a component found in black pepper. Paired together, piperine can improve curcumin's bioavailability by 1000 times,. Yep you read that right.  

Try: Corn Cakes with Bacon Turmeric Yogurt 

Ingredients

  • 2 center-cut bacon slices, chopped
  • 2 3/4 cups fresh corn kernels (about 4 ears)
  • 1 1/4 cups finely chopped yellow squash
  • 1/4 cup chopped green onions (white parts only)
  • 2 large eggs, lightly beaten
  • 1/4 cup plain yellow cornmeal
  • 3/4 teaspoon freshly ground black pepper
  • 3/8 teaspoon kosher salt, divided
  • 1/4 cup plain low-fat yogurt (not Greek-style)
  • 1 tablespoon pure maple syrup
  • 1/2 teaspoon ground turmeric
Step 1

Heat a large cast-iron skillet over medium. Add bacon; cook, stirring often, until crisp, about 8 minutes. Drain on paper towels; reserve drippings in skillet.

Step 2

Increase heat to medium-high. Add corn and squash to drippings; cook until lightly charred and al dente, about 2 minutes. Transfer to a large bowl; cool 10 minutes. Add onions, eggs, cornmeal, pepper, 1/4 teaspoon salt, and cooked bacon to corn mixture; stir to combine. Let mixture stand 5 minutes, stirring occasionally.

Step 3

Stir together yogurt, maple syrup, turmeric, and remaining 1/8 teaspoon salt in a small bowl. Set aside.

Step 4

Heat skillet over medium. Drop batter by 1/4-cupfuls into skillet, flatten slightly with a spatula, and cook until firm and browned on each side, about 2 minutes per side. Serve with turmeric-yogurt mixture.

 

10. Green tea + lemon

Green tea is full of antioxidants called catechins that can boost your metabolism and help fight disease. Squeezing some fresh lemon juice not only helps perk up the flavor of your tea, but has actually been found that adding citrus juice to green tea increases the body’s ability to absorb its antioxidants by more than five times.

 

11. Fruit + chocolate

Go ahead, give yourself an excuse to drink wine and eat chocolate (as if you needed one). When you pair quercetin, the antioxidant found in red apples and grapes, with catechins, an antioxidant found in red wine, dark chocolate and berries, they can further help prevent heart disease by inhibiting blood clots and boosting heart health. Try: A square of dark chocolate with a glass of wine or strawberries dipped in dark chocolate. 

 

So, there you go!!  11 dynamic duos that are better together. The next time you reach for one of these healthy foods, don't forget to grab its amigo to take advantage of optimal absorbtion and overall improved health. 

Helping you love the body you live in!

Ruth xoxo

 


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