A Healthy You: 12 foods to try in 2012

By Cindy GatesThe Blue Zone Project is about being happy and healthy. Trying new foods can make you happy and healthy since they will make you feel better and the new flavors you will experience will make you smile.A New Year and a new time to try some new foods for 2012.1. Kale and arugula are both great sources of vitamins, minerals and phytochemicals. Both can be eaten fresh in salads or steamed.2. Chia Seeds may be better than flaxseeds. Like flaxseeds, they are high in omega 3 fatty acids and high in soluble fiber, which may help lower cholesterol. Chia seeds do no need to be ground for your body to be able to digest them and they do not need to be refrigerated. Chia seeds swell in water so they will help make you full. Chia seeds also are a good source of calcium.3. Quinoa is an ancient grain which is rich in fiber and protein. It has a fluffy, creamy and slightly nutty flavor.4. Greek Yogurt and regular yogurt are both good for digestion and help increase the immune system. Greek yogurt has more protein, and some brands are even twice as high in protein. Many say Greek yogurt tastes better since it has a thicker texture. Regular yogurt goes through two strainings where Greek undergoes three strainings to remove the water.5. Dark Chocolate is always a health food. Choose 72 percent cocoa content or higher for the best anti-inflammatory, antioxidant and mood-enhancing effects.6. Spices are a great way to cut back on salt and sugar. Cinnamon, ginger and turmeric are all great for digestion and the immune system.7. Hummus is made from garbanzo beans (chickpeas) and is great for dips for veggies and whole grain crackers. Hummus is high in protein and fiber, and is a good source of healthy fats.8. Pomegranate fruit is full of antioxidants, fiber and Vitamins A and C. Studies show that pomegranate may help lower risk of heart disease and cancer.9. White Tea is from the same plant as green, black and oolong teas. Black tea is fermented. Oolong tea is partially fermented. Green tea is steamed or pan fried. White tea is the immature tea leaves that are picked before they are fully open and just minimally processed. White tea has a sweet, silky flavor and studies show it has more anti-oxidants than other teas.10. Black Beans, like all beans, are high in fiber and protein but contain more antioxidants that other varieties.11. Pumpkin is one of the vegetables that does not get utilized enough. Pumpkin is chock full of Vitamin A and fiber and is so versatile to use from appetizers, breads to desserts.12. Blue Zone Challenge: Try one new food this week ( hint: try dark chocolate with sea salt ).What new foods have you tried lately? I'd love to hear from you - leave a comment below.Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.