There are many foods in our kitchens that we tend to use only once. These foods may get lost in your cupboard or fridge, only to be rediscovered when they are no longer tasty or even safe to eat. On the other hand, there are foods that we seem to reach for all the time, perhaps because there are so many different ways to eat them. These are what I call “versatile foods.”
Hummus, for example, is such a versatile food for me. I use it instead of mayo for egg salad, instead of cream cheese on a bagel with smoked salmon, as a topping for a baked potato instead of butter, in a pasta sauce instead of cream and as a dip with raw veggies. And the beauty of hummus is that it adds some fiber and protein to my meals and cuts back on saturated fats.
Here’s what my registered dietitian pals say are their favorite versatile foods. Their responses have been edited.
1. Almond Butter
“When some people think of nut butters, they immediately think about schmearing it on bread. But for me, these spreads have a lot more versatility. I love to swirl almond butter in my steamy morning bowl of oatmeal or spread some atop a toasted whole-grain waffle along with a sliced banana. A tablespoon of almond butter also jazzes up a smoothie to add protein and healthy fat to keep me feeling satisfied.”
— Bonnie Taub-Dix, registered dietitian nutritionist, owner of BetterThanDieting.com, author of “Read It Before You Eat It” and U.S. News Eat+Run blogger
2. Berries
“Berries are my go-to fruit. They’re loaded with fiber, plus they’re just all-around delicious, so I always have lots of different kinds in my fridge plus frozen ones in my freezer for blending into smoothies, stirring into oatmeal or cold cereal and sprinkling into salads. I also love to microwave them for a warm sauce to drizzle over yogurt, ice cream or pancakes.”
— Karen Ansel, registered dietitian nutritionist and coauthor of “The Calendar Diet: A Month-By-Month Guide to Losing Weight While Living Your Life”
3. Eggs
“Eggs are great for any meal of the day and for the entire family. One of my favorite ways to eat an egg is to bake it in a lightly scooped out avocado half and season it with a little salt and pepper. I also love them in frittatas, veggie omelets and homemade Egg McMuffins. You can flip (not fry) them with reduced-fat cheese and top them with fresh spinach or arugula, or hard-boil them and put them on salads. They’re great in egg salad, poached over quinoa or just to ‘grab and go.’ Eggs are an easy protein source that are low in saturated fat and contain a variety of nutrients, including vitamin D, B vitamins and choline.”
— Suzanne Farrell, registered dietitian nutritionist and owner of Cherry Creek Nutrition, Inc.
4. Pistachios
“I keep pistachios on my kitchen counter and enjoy them almost daily. Mostly, I plan to eat a handful of pistachios as a smart snack, since they’re a good source of both protein and fiber, which makes them quite satisfying. I buy them with the shells on so that the leftover shells can remind me to keep my portion sizes in check. I also pistachios because they provide color, crunch, nutrient richness and, of course, nuttiness that can be sprinkled onto pastas, pilafs, salads, oatmeal and yogurt. And, you can chop them to create a unique coating for chicken or goat cheese!”
— Jackie Newgent, chef, registered dietitian nutritionist and author of “The With or Without Meat Cookbook”
5. Quinoa
“Make it for breakfast as quinoa oatmeal topped with fruit and walnuts; add leftover quinoa in with eggs and spinach for a quick morning scramble; mix it with roasted veggies, olive oil and chickpeas for a quick weekday dinner; or toss it into soup for some added fiber and protein. The grain is high in protein, with 8 grams in each cup of cooked quinoa. It also has almost twice the amount of fiber as most grains and contains healthy monounsaturated and polyunsaturated fats. The protein, fiber and fat help to keep you full longer.”
— Alissa Rumsey, registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics
6. Salsa
“Salsa gives food a kick so you don’t need to add any salty seasonings to turkey and veggie burgers, baked cod, cottage cheese, wraps, baked potatoes or chili. Use it as an appetizer along with baby carrots to curb your hunger before dinner. Most Americans are falling short of their daily vegetable needs, so salsa is an easy way to ratchet up your intake.”
— Joan Salge Blake, registered dietitian nutritionist, clinical associate professor at Boston University, author of “Nutrition & You” and U.S. News Eat+Run blogger
7. Shredded Organic Cheddar Cheese
“I sprinkle it on colorful salads, melt it on baked potatoes, mix it to make eggs (scrambled or in an omelet) and on steamed veggies like broccoli. It adds flavor and texture to foods and you don’t have to use much — grated cheese has more air than hunks or slices, so a little goes a long way. It also provides calcium for strong bones!”
— Elisa Zied, registered dietitian nutritionist and author of “Younger Next Week”
8. Spinach
“I have always loved spinach. Any way you give it to me, I love it! I make omelets with it, throw raw spinach into smoothies, eat it as a salad (entree or side), or cook and enjoy it with a sprinkle of salt and pepper. Nutritionally, spinach is packed with antioxidants, iron, and vitamins K and C.”
— Tara Collingwood, registered dietitian nutritionist and coauthor of the “Flat Belly Cookbook for Dummies”
9. Plain Greek Yogurt
“Whether eaten on its own for a protein-packed breakfast, used in place of fat when baking, mixed with herbs for a savory dip or stirred with peanut butter and honey for a sweet one, plain Greek yogurt has a variety of culinary uses. Thick and creamy, I love that it offers more protein than traditional yogurt and is packed with an abundance of nutrients like calcium, vitamin D and potassium.”
— Holley Grainger, registered dietitian nutritionist, culinary nutritionist and lifestyle expert
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The 9 Most Versatile Foods in Dietitians’ Kitchens originally appeared on usnews.com
