2 Awesome Recipes to Make with Canned Green Beans

green beans

For some, eating canned vegetables is a challenge. If you’ve had a can of green beans in your cupboard for a long while, give one of these easy dinner recipes a try. Maybe you won’t hate canned green beans so much anymore.

Green Bean Casserole

It honestly doesn’t get easier than this recipe. This is literally a dump, mix, bake meal that will be ready in about 20 minutes. You will need a bowl, spoon, and casserole dish.


  • 2-3 cans green beans
  • 1 can cream of mushroom soup
  • 1 package french fried onions
  1. Now that you have your ingredients ready to go, turn your oven on to 400 degrees Fahrenheit.
  2. Strain the green beans. Dump the green beans and cream of mushroom soup into a bowl and mix until the beans are coated with the soup. If you’d like you can throw in a little salt and pepper to taste.
  3. Spread the soup bean mixture evenly into your casserole dish.
  4. Top with french onions.
  5. Bake for 20 minutes.

When the casserole is done, the onions on top will be a little toasted. If you want to add a little more to the meal put a ½ cup of shredded cheese in with the bean soup mixture. Make sure you let it cool before diving in. For more casserole ideas, be sure to check out the Pillsbury website.

Chicken Pot Pie

This recipe is simple and very filling so if you make it, either have a few friends over to help you eat it or plan on having leftovers. You will need a frying pan, staple food items, bowl, casserole dish, and a strip of tin foil.


  • 2 chicken breasts
  • 1 can of biscuits (or you could wipe up a simple biscuit recipe)
  • 1 can green beans
  • 1 can corn
  • 1 can carrots
  • 1 can cream of chicken or cream of mushroom
  • 1 cup shredded cheese
  • Salt and pepper to taste
  1. Preheat your oven to 375 degrees Fahrenheit and put the frying pan on medium heat to warm up.
  2. Cube chicken and sprinkle with salt and pepper. Cook on medium in the frying pan until cooked all the way through. You might want to cook the chicken with some butter or a little oil so it doesn’t stick to the pan.
  3. Strain all canned veggies and combine in the bowl along with the soup, cheese, and cooked chicken. After everything is thoroughly combined, spread the mixture on the bottom of the casserole dish.
  4. Put the biscuits on top of the mixture and then cover the casserole dish with tin foil. This will keep your biscuits from burning and help everything else to cook evenly.
  5. Bake for 35 minutes then remove tin foil and bake for another 10-15 minutes until the biscuits are golden brown.

If you choose to cook your chicken in the casserole instead of beforehand on the stove, just know that you will need to bake the casserole for about twice as long. Chicken is slow to cook in the oven, but if you have the time, it helps the chicken to be very soft and flavorful. Make sure the chicken cooked before eating. Pink chicken is raw chicken, so stick it back in the oven.

Want a few more simple and quick meals? Check out these easy dinner recipes.

5 Reasons You Need More Whole Grains

picture of wheat whole grains

When you hear the word “grains” you probably think of a piece of hay or some oatmeal, not necessarily something you want to stuff in your mouth.

Grains do sound healthy, but you aren’t exactly sure why they are healthy and how you can incorporate them into your diet other than at breakfast time or perhaps in certain types of bread that you use.

But grains actually have so many nutritional benefits and are an awesome way to get some much-needed vitamins and minerals into your diet.

And contrary to what many people think, it’s actually pretty easy to incorporate them into meals you make every day.

Here are five reasons you need more grains in your life, and after you incorporate them into your body, you will be very glad you did.


They are really good for your heart


Grains contain many things that are good for the body, one of them being fiber. Their high fiber content is one of the things that make consuming grains so good for you, and especially your heart.

Eating things high in fiber has been shown to lower bad cholesterol, as well as lowering blood sugar and regulating blood pressure. Also, fiber-rich foods could lower your chances of getting type two diabetes.

Even the American Heart Association says you should eat at least six serving of whole grains a day.

All in all, when you add things like whole grains to your diet, your heart will thank you.


They help to keep you at a healthy weight


Because grains contain many nutrients and are high in fiber, when you eat them they keep you fuller longer. This is also because they take longer to digest, but all this means is once again they make you think you are fuller and more satisfied.

And staying full with healthy foods will help you to resist sneaking on to many not-too-good-for-you foods, which helps to keep you at a healthy weight.


They give you all the good nutrients


According to the Mayo clinic grains contain minerals such as magnesium, potassium, and selenium, and they also contain fiber and certain types of grains even have calcium and vitamin c.

Selenium is good because it prevents the oxidation of blood, magnesium, and potassium help build strong bones, and they also contain iron, which helps oxygen be transported throughout the body.


They are wallet friendly


The great thing about whole grains is that most of the time it’s pretty affordable to buy them, especially in larger quantities.

You’ve probably driven by farms and seen Dome Technology grain storage silos, and while you don’t have to go to those lengths to buy affordable whole grains, you can go to some grocery stores and buy certain types of whole grains in bulk to use for breakfast, lunch or dinner.


They make your tummy happy


Eating a lot of good, whole grains have many digestive benefits which in the long run mean you will more likely have a happy and healthy tummy which will make a happy and healthy you.

Whole grains contain things like lactic acid, which help to create good bacteria in the intestine system, specifically in your large intestine, which will make food easier to digest but also will help to make your immune system stronger and help your body to absorb the nutrients from your food.

Also, the fiber in whole grains helps you to have more regular bowel movements, meaning fewer stomach aches or discomfort from things like constipation.

5 Reasons to Replace Regular Milk with Soy Milk

soy milk in bowl

It seems that nowadays many people are searching for good healthy alternatives to regular milk, whether it’s because of lactose intolerance or just dietary preference.

Luckily there are many different types of milk to choose from, such as soy milk, coconut milk, and almond milk. But which milk is really the best alternative to regular cow’s milk?

Many would consider soy milk as the best alternative to cow’s milk because it’s high in many vitamins and nutrients, and it’s also a lot lower in fat.

Here are five of the many reasons to replace regular milk with soy milk.

It’s really good for your heart

Soy products are some of the few that help to prevent and lower the risk of heart disease as well as help to lower cholesterol levels, according to the USFDA.

The reason that soy milk and soy products help to prevent the risk of heart disease and contribute to a healthy heart is that it is filled with vitamins, fiber, and polyunsaturated fats which are all really good for your heart.

One could say a glass of soy milk a day can help keep the doctor away!

You can make it at home

Technically you could say that you can make cow’s milk at home, but let’s just say for most people making soy milk at home would be a lot easier.

Soy milk can be easily made at home. It requires is soaking soybeans in water and then blending and straining the milk from them. You could buy them in bulk and then make fresh homemade soy milk each week from your own soybean storage.

Helps with skin and hair

Have skin issues like acne or wrinkles? Drinking soy milk can actually help with that.

Soy milk and other soy products have been shown to help with those who suffer from acne. It also helps with other skin issues like hyperpigmentation.

Soy milk and soy in general also have anti-aging benefits, helping to prevent wrinkles and other fine lines in the skin.

Diabetic friendly

If you are diabetic and you are looking for an alternative to milk that tastes good and also will help with your diabetes, then soy milk is the best option for you.

Soy milk is so good for those with diabetes because it helps prevent cardiovascular issues, and lowers cholesterol.

It also helps with weight loss, which can also be beneficial to those with diabetes.

Great source of protein

Some worry that by switching from cow’s milk to other non-dairy kinds of milk they lose one of their main sources of protein. But with soy milk, that is not the case.

Soy and soy milk is really high in protein. This ensures that when you drink soy milk or use it in your food you are getting the amounts your body needs. This maintains a strong and healthy body.

One of the downsides of cow’s milk is that although it is really high in protein, it’s also very high in fat. Soy milk is high in protein but lower in fat, making it a healthier option in the end.

From Pest to Pantry: Weeds You Can Eat

weeds you can eat

The heat of summer is taking over, and the weeds in your yard are flourishing along with it. You’re ready to take extreme measures to remove them, leaving your yard lush and beautiful, but there are options other than using pesticides to kill them.

Did you know that many weeds you can eat? You can find them growing right in your yard. So if you’re ready to add some more greens to your diet and give your children some insight into living off the land, here are 8 weeds to take from the yard to the kitchen.


Starting with a classic, dandelions can be eaten both cooked and raw. They tend to be sweeter when younger, and you can steam them or add them to a stir fry to cut down on any bitterness. Their roots can be used as a substitute for coffee grounds, and the blossoms can even be used for jelly.


Thumper wasn’t kidding when he said the blossoms are the most delicious part. Both clover and red clover can be added to soups and salads or steeped for tea. But don’t overdo it, as this little guy can act like estrogen and affect your hormones if too much is ingested.

Lamb’s Quarter

Lamb’s Quarter is often called “wild spinach” and is just as good for you as the real thing! It can easily be used raw in salads or sauteed, and it just so happens to come on the scene when spinach is leaving it. If you’re willing to put in a little extra work, Lamb’s Quarter seeds can also be harvested and roasted.


Watercress is easy to find along the banks of streams or rivers. It is perfect to add to any salad. Rather than going to the supermarket and being overcharged to create that gourmet meal you saw on the Food Network, head down to your nearest running water source.


This vine originates in Japan, but it’s taken over the South. While it’s so abundant that those who aren’t ignoring it are trying to enforce some weed control, it’s also proven to help prevent cancer. Where it’s rather rampant, those on a budget might do well to harvest some and powder its roots to use in soups, sauces, and batters for fried foods.


While definitely not the tropical fruit related to bananas, this weed can be eaten raw or cooked. The younger leaves are more tender and tasty, and the seeds can be used in a similar fashion to grains. They also have medicinal properties when used topically.


There are several varieties of elderberry, so it’s important to know which are creeping into your yard before sticking them in your bowl, as some parts of their bushes can be poisonous. Once thoroughly vetted, an edible elderberry will likely need its seed removed before being cooked and eaten.

Stinging Nettle

Stinging Nettle will require gloves when harvesting. Once boiled, the stinging hairs are gone and the plant leaves can be used. Try adding them to salads, soups, dips for snacks, or even your morning eggs.

Staple Foods Around the World

food staples from around the world

Chances are you have some staple foods in your diet. They may be similar to what people eat in your community because of its availability. It may be different because you choose to live a specific lifestyle. Staple foods vary around the world.  While there is a lot of overlapping of foods and definitely a few staples that are universal, there are some interesting staples in other countries you probably haven’t heard of that are worth trying.



This is a cereal-like grain consumed mainly in Asian and African regions. It’s commonly used for feeding their livestock as well. It’s gluten-free and a good source of protein and fiber. It comes with some great health benefits, including improved digestive health and lowering cholesterol.

It’s not so different from cooking rice either and can be substituted for other grains in your already existing recipes.



You may be thinking this is not a new food, but potatoes are only one variety of tuber that shows up as a staple food. And with companies like Klondike Brands, you can eat more than the regular Russet potatoes, including purple potatoes which are more common in France.

You’ll recognize yams (found in Indochina and Africa) and sweet potatoes (also found in South America), but you’ll also find cassava in this group, which originates in South America with the potato. Cassava can be converted into flour, is gluten and nut-free, and comes with a bit of an edgy reputation. The root contains some naturally occurring cyanide compounds, but don’t worry, commercially sold cassava isn’t harmful.



Rice is another staple you should be familiar with. It is used in the Chinese-Japanese, and Indonesian regions. White rice is the most commonly consumed, but you can also find the Basmati variety in India and Pakistan or jasmine rice in Thailand.

Though rice isn’t native to the Americas, it has become a staple crop for Latin America and the Caribbean and is eaten almost always alongside brown or black beans.



Maize is corn. The type of maize you eat may depend on the region you live in. Maize originates in the Americas but is now gaining status as a staple in Africa as well.

There are six different types of corn, and the one most people think of is sweet corn, but there are specific varieties for flour and even popcorn. If you’re looking for another alternative to wheat flour, corn flour or corn meal is good option to look into.



Wheat is the most widely grown staple crop of them all and is grown on nearly every continent. Asia grows the most wheat of any country, providing more than half of what we use.

We commonly make bread with wheat; however, it is also used for cereal, pasta, crackers, tortillas, and couscous. Though many people have started to avoid wheat or stick to gluten-free varieties, it’s still the most widely used and versatile.


5 Ways To Manage Sugar Cravings

sugar and strawberry

Sugar; we love it, we crave it, we need it. Well, sort-of. Probably some of your happiest memories of your life revolve around sugar, such as weddings, birthdays, holidays, and graduations. Its important to manage sugar cravings and there are many ways to do so.

This may be the reason most of us have a complicated relationship with sugar. Because on one hand, we know that too much of it isn’t super great for us, and usually leads to eating or drinking too much of it. But at the same time, we want to keep a healthy balance in all things and understand that cutting it out completely is usually a short-lived endeavor.

So what can you do to mend this complicated relationship between you and sugar?

Here are five ways to have a healthier relationship with sugar, so you have that balance you need to maintain your body’s health.

Understanding need versus want


Humans, in general, have an interesting relationship with sugar. A study by MIT found that sugar activates a completely different part of the brain than normal, healthy eating, so that means that your body doesn’t actually need sugar, it usually just wants it.

Sugars produce this need and want for it, but in reality, those are just signals coming from our brain that are similar to or may even be an addiction.

Now addiction is a pretty serious word and doesn’t necessarily mean that everyone is addicted to sugar, but it does mean we need to train ourselves and our brains to understand that although we may really, really want something sugary we need to ask ourselves if we really need it.

Stick to the real stuff


Whether or not you decide to eat something sugary when you have a hankering for it, it is best to stick to actual sugar instead of artificial sweeteners when you want to partake of it.

Most research has found that artificial sweeteners can actually lead to some cancers, making an attempt to replace something not so bad with something much worse.

Sugar producers create sugar from sugar cane or sugar beets, and after they are processed we get the table sugar that we normally eat or that is contained in most foods. These are the ones that are best to stick to rather than the artificial stuff.

Take a big drink of water


A huge part of understanding our relationship with sugar and how we can keep that relationship as healthy as possible is to understand our body and its needs.

So many times when we think we need food and something sugary we are most likely in need of water and hydration instead.

When it seems you have a sugar craving that just won’t kick, instead of indulging in it right away try drinking a large glass of water. If after about 15 minutes or so you still want something a little sweet go right ahead, but most will find the craving will actually dissipate.

Make sure you are getting sleep


According to the American Academy of Sleep Medicine, getting enough sleep and rest can greatly help your ‘need’ to have sugar.

Studies show that when you sleep enough you are less likely to reach for something sugary and more likely to have a better balanced relationship with sugar.

Also, something that is not good to do and can affect your relationship with sugar is using it to disrupt your sleep schedule, such as trying to stay awake by drinking caffeine or energy drinks that contain a lot of sugar.

Know you are human


Just like everyone else, you are human which means sometimes you will do great with balancing your sugar intake and sometimes not so much.

5 Reasons Plant-based Milk Is Healthy For You

plant-based milk

Milk is one of those things we have heard for most of our lives is necessary to make bones strong.

We have heard that it is a great form of calcium, and for most, it’s tasty to drink too.

The downside of good, old-fashioned cow’s milk, however, is there are many who are allergic or can’t process it, plus it tends to be high in sugar and fat.

Nowadays many people have turned to drinking plant-based milk such as soy milk and almond milk as an alternative.

But are these plant-based milks any better for you?

The answer is yes, and here are five reasons plant-based milk are super healthy for you.  


  • You can make it yourself


Nowadays there can be many added chemicals and preservatives in our foods and drinks, even ones that are so-called “natural” or “organic”.

The nice thing about plant-based milk, especially soy milk and almond milk, is that you can easily make it at home, that way you know exactly what goes into it.

As long as your soybean storage and almond storage is good, and you know how to properly prepare and store the milk once you’ve made it, you have organic, fresh, and tasty plant-based milk at your fingertips.


  • Contains many beneficial vitamins and minerals


For example, soy milk derives from soybeans, is plant-based so it is low in cholesterol and low in saturated fats. Soybeans and soy milk are also a great source of potassium, calcium, and protein.

Almond milk has many of the same nutritious benefits and is also high in vitamin E and Thiamin.

Although cows milk also contains a lot of these same vitamins, its high-fat content and sugar content makes it not as nutritious in the end.


  • Most are low in calories


From rice milk to coconut milk and from almond milk to soy milk, most plant-based kinds of milk are pretty low in calories.

In fact, if you did a side-by-side comparison, it would astound you how many more calories are in cow’s milk versus most plant milk.

So plant-based milk are awesome for all the taste and nutritious content without the added calories and sugars.  


  • Plant based milk have no dairy


According to the Genetics Home Reference, over 65% of the human population has a reduced ability to process lactose after infancy. In fact, in many Asian countries, over 90% of the population is lactose intolerant.

Luckily, with plant-based milk, this is not a problem, as they are all dairy free.

So whether you are like many of the basic population and are unable to process lactose, which is dairy sugar, or are Vegan and choose not to participate in wanting or drinking dairy products, plant-based milk is the milk for you.  


  • They are very good for your heart


Heart-health is something that everyone should be thinking about, and luckily plant-based milk is a great place to start when it comes to taking care of your heart.

According to Medical News Today, because plant milk such as almond milk is high in vitamin E and contains healthy fats, regular consumption of it can reduce the risk of heart disease.

This is because many nuts contain vitamin E, which is responsible for lowering cholesterol, which is a huge factor for heart disease.

Nothing is easier than drinking your way to a healthier heart.

10 reasons potatoes are actually super healthy for you


Although potatoes seem to be a controversial vegetable, they are in fact a superfood that could benefit your health greatly.

“Po-ta-to, mash em’, boil em, put em’ in a stew.” Samwise Gamgee wasn’t lying when he said there are many ways to prepare and enjoy a potato. But their versatility does not end there.

From French fries to chips, people sometimes think that there is no such thing as healthy potatoes, but in reality, there are so many reasons why they are really good for you.

From their edible skin to their soft and tasty inside, every part of this food has something to offer and to keep you healthy and strong.

Here are 10 reasons why potatoes are actually super healthy for you.


  • They are a great source of vitamin C.


In fact, according to encyclopedia.com, one potato can provide almost 50 percent of your recommended daily intake of vitamin C. It’s important to note that much of that is contained in the skin.


  • They are completely fat-free.


The potato is like most vegetables in the fact that when eaten alone it is completely fat-free, and the body actually burns calories when it is eaten. It is only when additives like butter and salt are added that it becomes as unhealthy as we perceive it to be.


  • They are very low in calories.


Most diets nowadays call for foods that are low-calorie, and a potato can definitely be included among them. A large, plain potato is only about 100 calories.


  • They are known to help in healing.


In the Incan empire, potatoes were used not only as a source of food but as a way to heal certain ailments.  Nowadays they are a common food to eat for those with sensitive stomachs or if you have a stomach ache.


  • They are a wallet-friendly healthy food.


Sometimes it can seem like a healthy diet can cost an arm and a leg, especially when it comes to branching out and trying different types of healthy fruits and veggies that might not be found at the common grocery store. But good, old, healthy potatoes are very affordable. In most places, a whole bag is only a couple dollars.


  • They can actually help prevent cancer.


Potatoes contain anthoxanthins, which are pigments that produce the white color and act as antioxidants, believed to have some cancer-preventing activity, according to encyclopedia.com. When un-fried, they are among the veggies that contain the highest levels of this antioxidant. Among bell peppers, carrots, and onions, potatoes have the greatest overall antioxidant levels, and only broccoli is higher.


  • They are gluten free.


Attention to all who are gluten-intolerant; they are gluten-free! A nice, healthy potato will always be a great food to try out if you are ever in a bind and need to eat something you know will be OK.


  • They keep you fuller, longer.


One of the reasons they are so healthy is that they can keep you from filling up on not-so-good for you foods because they can keep you fuller for longer, according to Journal of the American College of Nutrition.


  • They are good for the gut.


Potatoes not only taste good in your stomach, but they are healthy for it as well. According to the World Journal of Gastroenterology, the digested potato has butyrate which is a molecule that can help to keep your colon healthy by creating a good lining in the intestines as well as keeping toxins out of the bloodstream.  


  • They contain other super healthy minerals.


Healthy potatoes contain potassium, magnesium, copper, calcium, phosphorus, zinc and iron, all minerals that are super important in order for the body to function properly.

So the next time someone tries to tell you that this type of food isn’t that great for you, just remember these ten reasons.

Then you can tell them healthy potatoes are the vegetable you never want to give up.

Low Sugar Snacks To Pack On The Go

healthy food

When you’re on the go a lot, whether you travel for work, run errands, or are chasing after kids all day, you burn a lot of energy and often need to replenish this with food. Many of us take the convenient route of fast food or sugary snacks at convenience stores, and often times the energy we cling to is in the form of a caffeinated (and probably sugar-filled) beverage.

You Deserve Better

If you want your body to retain the energy that you put into it, then you need to fill it with good energy. Washington Periodontics, a periodontist in Fairfax, VA, helped us put together this list of low sugar snacks that you can grab or prep for when you’re on the go.

Snacks That You Can Prep

Sometimes, all it takes is a few minutes of preparation on a Sunday night to have healthy snacks ready for the entire week. Here are some great snack ideas that you can prep during the weekend.

Celery and Cheese – Buy celery in stalks, wash it, and slice it up into manageable snack sizes. Get a brick of your favorite cheese and cube it up. Place into snack-size food storage containers or into Ziploc bags.

Veggies and Hummus – Slice up some of your favorite veggies – carrots, peppers, cucumbers, celery. Pack them up with a small container of your favorite hummus (make your own so you know exactly what is going into it, or buy a kind you are familiar with for convenience).

Trail Mix – Make your own trail mix with a variety of nuts, like pistachios, peanuts, cashews, and almonds. You can add sunflower seeds, raisins, and semi-sweet chocolate chips for more variety. The protein in this snack is great to keep you up and running all day.

Cucumber Sandwiches – Peel your cucumbers, cut them in half lengthwise, and scoop out the seeds. Fill with your favorite deli meat – turkey is a good lean meat with great protein – and add light mayo or cream cheese for a little more flavor.

Finger Salad – These are just what they sound like – salad that you eat with your fingers! Pack a small snack size container with all of your favorite chopped veggies – broccoli, peppers, onions, tomatoes, carrots, cucumbers. Add seasonings like oregano, salt, or garlic powder to add some more flavor.

Hard-boiled Eggs – Hard boil a carton of eggs at the beginning of the week. Peel a couple the night before you plan to eat them, salt them, and place them in a food storage container. Give yourself a great protein boost and a yummy snack all in one.

These are all great options for snacks that you can prep in your home. But what happens if you forget to prep snacks? There are still healthy options for you.

Snacks That You Can Buy

Healthy options exist everywhere, it’s just a matter of overcoming the initial temptation to get that chocolate bar or muffin. Here are some healthy snacks that you can find in most convenience stores and grocery stores.

  • Cheese sticks
  • Yogurt
  • Almonds
  • Peanuts
  • Pistachios
  • Sweet potato chips
  • Pretzel and hummus snacks
  • Cheese, meat and fruit packs
  • Fresh fruit cups
  • Apple sauce
  • Babybel cheese wheels
  • Luna bar
  • KIND bars

There are many more than just the few that we’ve listed. You just need to know what you’re looking for and you’ll find it. Convenience stores often have a small refrigerated section with string cheese, yogurt, and fresh fruit. Most of the healthy options will be close by.

5 Foods You Should Eat Every Day


I hope you’re all still doing great on your New Year’s resolutions. And if not, that’s alright, just continue back up again and push forward. It’s hard to implement new habits into our lives, especially when it involves diet and exercise. Maybe we can help you out a little on the diet front.

Dallas Rindfleisch, a family doctor who offers coolsculpting in Idaho Falls, knows just how important it is to eat good foods, so he helped us put together this list of superfoods that you should be eating every day!

1. Black Beans

Black beans are a great source of protein, and you should be eating them often. With iron, calcium, magnesium, zinc and phosphorus, black beans can be a great contributor to strong bones. Black beans are also low in sodium, making it a good option to help reduce blood pressure.

How to eat:

Try adding rinsed black beans to your salads. They are also great in most Mexican dishes – enchiladas, tacos, burritos. You can also try making black bean brownies. All you need is a box of brownie mix and a can of black beans. Mix them together and bake according to the box instructions.

2. Spinach

Spinach is the superfood we all know about. But it’s also green and not always pleasant for many people. Spinach is rich in omega-3 fatty acids, which can help reduce the risk of heart disease and osteoporosis. If you don’t like spinach, good replacements include kale, bok choy, and romaine lettuce.

How to eat:

There are tons of ways you can incorporate spinach into your diet – even if you don’t like the taste. Add a handful of spinach to your smoothies (apple juice drowns the flavor of the spinach out well). Add it into an omelet or scrambled eggs. Eat it in a salad. You can even blend it up and add it to sauces for meals that you make.

3. Yogurt

Were you ever told to eat yogurt as a child when you were taking antibiotics for a bad cold? That’s because yogurt is loaded with probiotics, replenishing the good bacteria that you need for your body to function properly. It’s also a good source of calcium. Greek yogurt even gives you a little boost of protein.

How to eat:

Add yogurt to smoothies or top it with berries and granola for a yummy breakfast. Yogurt also makes a great dip for fruit like melons, apples, pineapple, and berries.

4. Walnuts

Walnuts are another great source of omega-3s and protein. They also make a great post-workout recovery snack. All you need is a serving a day – that’s about seven nuts.

How to eat:

Eat them plain or make a fun little trail mix snack by adding peanuts, dried fruit, and chocolate chips. You can also add them to salads.

5. Tomatoes

Because red tomatoes have a rich source of lycopene, an antioxidant, they can help decrease the risk of different cancers and coronary artery disease. A glass of tomato juice or about eight cherry tomatoes will give you all the lycopene you need for one day.

How to eat:

Make your own soup or pasta or pizza sauce with canned or fresh tomatoes. Add tomato juice to smoothies. Use cherry tomatoes in your salad, or eat them as a snack on their own.