HEALTHY FOOD

PINE NUTS

Overall nut consumption has been associated with decreased mortality as well as a decrease in risk for metabolic syndrome, but when many of my patients think about nuts, they never imagine the humble seeds of the pine cone!
In addition to enjoying the same benefits as many of their popular counterparts (like peanuts, pistachios, and walnuts), pine nuts may additionally help to suppress appetite and create fullness: two dream side effects for individuals struggling to lose weight. Go beyond pesto and use pine nuts in salads, baked treats like cookies and scones, and vegetarian dishes.
Some of the foods listed in here may be brand new to you and some may be foods you've eaten for years. One thing is certain though: regardless of how new, old or trendy these foods may become in the next year, all of them will help to improve your health. After all, good health is a trend that never goes out of style.

COCONUT FLOUR

Coconut flour has gained popularity in the past few years due to its gluten-free (and bakery-friendly) status. But it's what coconut flour has that other flours don't that gets me excited! Studies have shown that coconut flour is higher in fiber and lower on the glycemic index than other flours, perhaps making it a better baking option for individuals looking to lose weight.
Additionally, it's one of the only flours containing medium chain triglycerides. In addition to being highly versatile in baked foods, it also may be a good choice for individuals with diabetes due to its low GI status.

ROSEMARY

Adding spices can increase the nutritional benefits of almost any food, but some spices are more impressive than others. Rosemary has not only been associated with reductions in cancer-causing compounds when cooking meat, it's also been linked to overall reductions in diabetes risk, Alzheimer's disease, and macular degeneration and may play a role in improving brain health as well. Now that's one spice worth stocking the spice rack with!

PURPLE PEPPERS
Purple foods have long been associated with fabulous health benefits and studies show that purple varieties of plants such as tomatoes, sweet potatoes, corn and blueberries contain more health boosting benefits than their blander cousins thanks to a compound called anthocyanins (the component that actually provides the deep purple hue).
That's why I was elated to see a purple pepper in the grocery store the other day! While few studies have documented the health benefits of the purple pepper, it's safe to say that adding it to your diet in 2015 may boost both the color on your plate and your health.

KHORASAN WHEAT

Whether it's your favorite restaurant or local grocery store, you may start seeing a lot more of this ancient grain. A small, randomized trial in the Journal of European Clinical Nutrition examined the health benefits of khorasan wheat (found in your grocery store
under the trademark Kamut). Researchers found that khorasan wheat was associated with impressive reductions in cardiovascular risk factors with notable improvements in metabolic, lipid, antioxidant, and inflammatory blood profiles.

BLACK-, MUNG- AND GARBANZO-BEAN PASTAS

Non-wheat noodles will see a huge increase in 2015 as individuals seek to get off the wheat wagon and onto the bean wagon. The most common varieties you'll see will include black bean, mung bean, and garbanzo bean. In addition to being gluten-free, these pastas will most likely be higher in fiber and protein and lower on the glycemic index than their wheat counterparts. That means, you're more likely to get fuller quicker.
In addition to pasta options, you will also be able to get bean-based cereals, chips and crackers. As with all foods, choose the version that has the least amount of ingredients and avoid "blends" that simply mix the bean powder with refined wheat flours.

CAPERS

If you reserve buying capers only when you're making picatta, then you're missing out on a whole world of disease prevention! A 2007 study found that when capers (immature flower buds of the Capparis spinosa plant) were added to meat, they decreased byproducts formed during digestion that are associated with cancer risk. That means, anytime you eat meat, you should probably consider spicing it up with this tasty plant. You can also use capers to spice up eggs, pasta dishes, chicken salad and even martinis!

WATERCRESS

Move over kale — watercress just took your gold medal! A 2014 study found watercress as having the highest nutrient score of any fruit or vegetable. This wasn't the first accolade for watercress though. In 2009 and 2010 researchers found that components in watercress actually helped to turn off breast cancer cells.

BROCCOLI SPROUTS

Broccoli sprouts (which look like alfalfa sprouts) are starting to pop up in trendy restaurants Nationwide. While they're a good looking garnish next to a piece of fish, it's their powers once consumed that will blow your mind (and your ability to fight against cancer). Broccoli sprouts are exceptionally high in an enzyme called myrosinase and myrosinase is the essential accompaniment to another power factor found in broccoli called sulforaphane. Sulforaphane is the main component in broccoli that provides all the cancer fighting benefits. The reason this is important is because without myrosinase, sufolafrane doesn't work so well, and the benefits of broccoli are reduced. Enter the humble sprout.
A 2011 study found that combining broccoli sprouts with broccoli increased the sufolraframe absorption by 50 percent. That means that even if you kill your broccoli benefits through improper cooking, you may still get these benefits back by combining with the sprouts. Broccoli sprouts may also play a role in the prevention of cancers of the stomach, bladder and skin.