Five more foods you may not be eating, but should

A few weeks ago, I posted a blog about five foods you may not be eating, but should. For today's post, I decided to follow that up with a post of five additional foods that you should be eating.

Garlic is cheap and can add flavor to almost any dish. Garlic contains a good amount of antioxidants and adds flavor without adding sodium. Unpeeled garlic heads can keep for up to three months. For stronger garlic flavor, add near the end of the cooking time. For lighter flavor, cook longer.

Avocados can be used in salads, sandwiches, and many dishes. They are a good source of heart-healthy fat. Avocados also have potassium (one cup has 700 mg, compared to 400 mg in a medium banana), a good amount of fiber (one cup has 10 g of fiber), and other vitamins and minerals like vitamin C, vitamin K, and folate. Try this avocado smoothie for breakfast or a snack.

Nuts (especially walnuts and almonds) are two nuts you should reach for more often. Walnuts are highest in ALA omega-3s. Almonds and walnuts also have potassium, magnesium, B-vitamins, vitamin E, and fiber. Here is a recipe for peach and almond muffins and coconut and almond fruit salad.

Oatmeal, which is a whole grain, is a great way to start off your day with a lot of fiber. Top your oatmeal with some cinnamon, berries, and use low-fat milk for some calcium and vitamin D. Oatmeal is cheap and can be quick to prepare. To save money, you can buy a container of quick oats and make your own instant oatmeal packages (see handout from Iowa State University Extension). You can try using recipes that have oats in them, like this blueberry muffin recipe or fruit and nut breakfast bars recipe.

Pumpkin is in season this time of the year, so now is the time to enjoy it. Pumpkin (like other orange veggies) is a great source of vitamin A (or beta-carotene). It also has potassium, vitamin K, magnesium, and fiber. Pumpkin can be baked, pureed (for soup or pie), diced, or mashed. Try one of these pumpkin recipes:
Black bean and Pumpkin chicken chili
Pumpkin pie
Pumpkin bars
Pumpkin oatmeal cookies
Pumpkin soup