Plant tip: It’s time to get your garden plants started 
in the house if you grow from seed to give them a head 
start. Remember to keep them warm and moist for a good 
germination rate.

Health Nuts

Plant tip: It’s time to get your garden plants started 
in the house if you grow from seed to give them a head 
start. Remember to keep them warm and moist for a good 
germination rate.

Go Nuts, Get Healthy

Most nuts contain healthy monounsaturated fats (almonds, cashews, pecans, hazelnuts, pistachios and peanuts) and polyunsaturated fats (walnuts), which can help lower blood cholesterol. They are a good source of protein, fiber and the antioxidant vitamin E, too. The key is sticking to just a handful. While they are healthy, they are also high in calories so watch your serving size. In addition, be aware that coconuts and palm oil are high in saturated fats and should be avoided.

1. Salmon. Fatty fish may not sound healthy, but study after study confirms that consumption of salmon lowers the risk of death from heart disease. It is indeed the fat, in particular, the omega-3 fatty acids -- that help the heart by preventing sudden and fatal disturbances in heart rhythm. You are less likely to die from a heart attack if you eat at least one serving of salmon or other fatty fish each week, according to the American Heart Association. Fresh fish might taste better, but canned salmon also is high in omega-3 fatty acids. It is also available in the convenient pouches, like tuna.
2. Nuts. Almonds, peanuts, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. High in monounsaturated fat, vitamin E, magnesium and fiber, a small, one-to two-ounce serving is all that is needed to provide health benefits. And because they have a high fat content, a small amount is surprisingly filling.
3. Beans. Yes, they are starchy, but they are also a great source of protein, fiber, folic acid, zinc, magnesium and potassium. Drained and rinsed, canned beans are a great, inexpensive and convenient protein source. Mix them with salads or soups.
4. Oranges. These and other citrus fruits are loaded with cancer-battling bioflavonoids and immune system-boosting vitamin C. Go for the fruit, not just juice.
5. Spinach. This dark, leafy green vegetable is packed with vitamin C, beta carotene, vitamin A, fiber, and some calcium and iron. These nutrients and potent antioxidants fight cancer and boost immunity, not to mention that it is a low-calorie food. There are not too many foods with this kind of "bang for your buck."
6. Sweet Potatoes. Too bad many eat them only on Thanksgiving. Sweet potatoes are among the most nutritious of vegetables since they are packed with more disease-fighting beta carotene, fiber and other antioxidants. They are starchy, however, so use them in place of white potatoes, rice or other starches.
7. Berries. These colorful fruits contain chemicals that act as antioxidants, believed by scientists to protect the body from the stresses of age, and may reduce risk of cancer. Seek out whatever is in season, or in the frozen section, pick up blueberries, strawberries, cranberries and blackberries. Top cereal, ice cream, yogurt or just eat plain with a dollop of whipped cream.
8. Oatmeal. You've certainly heard this before. It's the soluble fiber in oatmeal, oatbran or other whole grains that has been shown to reduce cholesterol and risk of heart disease. However, there are other high-fiber cereals that will do just fine.
9. Tomatoes. You say "tomato;" I say "lycopene." This is the one vegetable where fresh is not as advantageous, because the powerful antioxidants are more concentrated in cooked varieties. Keep canned tomatoes on hand to throw in with other vegetables or pair up with fish, chicken, pork or beef.
10. Low-fat Milk or Yogurt. I rarely meet someone who gets the recommended amount of calcium in their diet. These dairy products are not that high in calories for the amount of calcium, protein and vitamins A and D that they contain. If you aren't a milk drinker, eat yogurt or low-fat cheese, or at least take calcium supplements.

The following recipe is one of my all-time favorite vegetable dishes, and it's incredibly easy, thanks to convenient packaging. Serve this with marinated and grilled salmon for a super "power food" dinner.

Spinach and Tomatoes with Feta and Pine Nuts

1 small onion, minced
2 tsp. minced garlic
1 package pre-sliced mushrooms
1 bag of fresh spinach, already washed and stemmed
1 can chopped tomatoes (in whatever variety you like)
1 package crumbled feta (I like the tomato and basil variety.)
2 Tbsp. toasted pine nuts or almond slices (optional)

In a small amount of olive oil or cooking spray, sauté onion and garlic. After a few minutes, add mushrooms and cook a few more minutes. Add fresh spinach, one handful at a time, and cook until spinach is wilted. Add tomatoes, juice and all, and cook until most of the liquid is evaporated. Remove from heat and top with feta and toasted nuts.

Makes about 4 one-cup servings. Nutritional values per serving: 117 Calories, 7 g protein, 13 g carbs, 4 g fiber, 5 g fat and 531 mg sodium.

Katherine Howdy Tate of North Carolina is a registered dietitian by trade, pretty good cook, busy mom and an avid runner. Contact her at katherine @the food syndicate.com