Is kale finally over? Do we still need to put an egg on it? If you’re wondering what new foods you should pile on your plate this year to fuel your bod and your taste buds, read on.
Of course you can eat well with the basics. Fill your plate with broccoli and chicken every day and live your life. But I need a lot of variety in my diet and screw around with new recipes. Thankfully, I can just scroll through my social media feeds to find plenty of inspiration (aka food porn, am I right?)
If you’re doing that too, you’ve likely already noticed certain foods popping up over and over. Are they really all they’re cracked up to be?
In the interest of research and a hungry belly, I test drove a whole bunch for you. Maybe there will be some fresh ideas. In any case, find out what’s healthy and what’s just hype with the new cool kids in your grocery store.
Before I dig into my list, remember this: all foods can be part of a healthy diet. The idea of superfoods is way overblown, as I recently discussed. But still, some foods make it easier to stay nourished and well than others.
Now that I’ve covered my butt in that disclaimer, let’s move on to the fun stuff.
I didn’t sample “functional food”, like supplements you add to smoothies like spirulina, which is apparently ridiculously good for you. I also left out things that while inexplicably popular, are expensive and sound hella stupid. I’m looking at you moon dust and sex dust. Yeah, sex dust is real. I don’t know what else to say about that.
I’m also leaving out recipes for cleanses and detox drinks. Because you don’t need any of that. Your liver does that job. Plus we all know that concoctions of lemon juice, maple syrup and God knows what else is going to taste like donkey. We good? Let’s do this.
My turmeric latte.
Turmeric – the golden child?
It seems that turmeric everything popped out of nowhere. It’s what gives curry powder its vibrant yellow hue. And it happens to contain a compound called curcumin, which provides anti-inflammatory effects to the body.
If its popularity on Pinterest is any indication, it would seem that turmeric has the ability to help fight off disease, help your brain, and maybe fight off ninjas. But you need to keep a few key things in mind:
In order to benefit from curcumin, you need to consume black pepper with it. It contains piperine, which allows you to absorb it way more effectively.
Most importantly, most of the research that finds turmeric to be beneficial uses turmeric extract. The foods and drinks you’re seeing all over the Internet don’t likely contain enough curcumin to improve your health.
Still, I had to try. I decided to go hardcore and use the fresh root instead of the powder form.
First I tried the much pinned “golden milk” or “turmeric latte”.
The verdict: golden milk is terrible. Medicinal. I took one sip and poured the rest down the drain. The thing is, I’m not sure it was the turmeric that tasted so bad: the drink is usually mixed with quite a bit of fresh ginger and a bit of black pepper, along with coconut or almond milk, because everyone drinking golden milk appears to dislike dairy. Turmeric root itself smells fresh. I liked that.
I gave our relationship one more chance by grating some into my morning egg, cheese, and veggie scramble. On the plus side, it made my eggs prettier. And my eggs tasted great. Except I couldn’t detect any discernable turmeric taste.
Try if: you want to add a little spice or color to your life. Be prepared for yellow fingers and countertops if you use the fresh root.
Quinoa, why you so basic?
Ahh, quinoa, the “ancient grain” that’s still plenty popular. It’s gluten free, though it’s not the protein powerhouse that everyone swoons over.
The term ‘ancient grains’ makes all the health food aficionados wet their pants. Just because something has been around awhile doesn’t automatically make it superior. But why not branch out? There’s a world of whole grains out there that have plenty of vitamins, minerals, and fiber to both power you up and satisfy your need for a little starchy goodness.
I’ve been digging other grains like Chinese forbidden rice, which is slightly chewy and has a gorgeous deep purple hue that you can Instagram to display your fanciness.
Nutty farro and freekeh are worth tasting too. Sprouted grains will likely get more attention this year as well. The process can increase many key nutrients within grains. Some people may tolerate them better too if they have sensitivities to grain.
I tried buckwheat this week. It has a neutral flavor and texture similar to steel cut oats. Though the name might sound like it contains wheat, it’s actually a gluten-free seed, often called a “groat”. It’s filled with plenty of vitamins, minerals, fiber, and amino acids.
Most importantly, it makes a bomb porridge for breakfast. Start with this recipe to get going.
Try if: you want new textures and flavors in your whole grains.
Old trends. New trends. Coming together, on my plate.
Kale is dead. Long live other green stuff.
Okay, kale isn’t dead. I don’t even hate kale. But I predict people will branch out to discover some other good green stuff. I cooked up mustard greens, which have a peppery bite but taste less bitter than kale.
I used this quick recipe for wilted greens and onions from Martha Stewart, who probably has an entire garden of mustard greens at the ready. Of course she does. They paired perfectly with my avocado toast and poached eggs – two 2016 trends that don’t show much sign of slowing down. #avotoast #putaneggonit.
Try if: you want to feel more excited about leaves.
Bowl of power. Or something.
Yeah, yeah, these were a 2016 thing. But plenty of people are just coming to the power bowl party. The basic idea is just to mix plenty of veggies, a protein, and healthy fats – nuts, seeds, avocado, you name it. I threw together zucchini and carrot noodles, cabbage, cucumbers, chicken, and peanut sauce. It made a perfect light dinner that doesn’t require a recipe.
Try if: you like to throw together leftovers from your fridge.
Veggie “meats” that taste like the real deal.
Eat some peas: pea protein.
Protein is my wing mate. It helps me build and keep muscle, stay lean, and feel full. Protein is also becoming perhaps too much of a grocery shelf darling these days, as you’ll see it jammed into everything from water to cereal.
At the same time, more people are looking for plant-based alternatives to meat as their protein source. Pea protein is gaining popularity as an alternative to animal sources like meat, dairy, and egg. And it’s helping producers create veggie burgers that are more juicy and meaty than ever. I don’t know what kind of witchcraft this is, but I’d wager that the vegans are excited.
I tried the new Beyond Meat beast burger to give these a test drive. Unlike most veggie burgers, this one packs a walloping 20 grams of protein into it. It’s also 290 calories, which isn’t anything spectacular for a protein to calorie ratio.
But if you’re eating only plant based protein, it weighs in pretty well. Pea protein is also good stuff because it has a good amino acid profile, is unlikely to cause allergic reactions, and lets vegetarians back off from eating a metric ton of soy products. I also plan to try the “chicken” fajita strips. I have high hopes.
Try if: you’re a vegetarian who secretly longs for a juicy hunk o meat. Or gainz.
I didn’t spiffy up my “toast” very well here.
Sweet potato toast is now a thing.
Sweet potato toast is not toast. I don’t care what you put on it. Toast is bread. This is a thin slice of roasted sweet potato that happens to be a good delivery vehicle for #thingsontoast.
Some people have roasted them in a toaster. This sounded like a disaster waiting to happen. I didn’t want to burn down my kitchen. Well sometimes I want to burn down the kitchen, but only because I want a new kitchen. But I digress.
I read up on this not-toast. Roasting at 450F was apparently the way to go. You can always reheat them in the toaster briefly. I managed to burn most of my slices because I was looking at Instagram at pictures of sweet potato toast. Oh, sweet irony.
But I won’t lie, having a thin slice of sweet potato smeared with peanut butter and apple was delightful. I’ve never been so mobile with my root vegetables. Sure, I might lose a few fingers trying to slice a sweet potato into uniformly thin pieces. But it makes a mighty fine pre-workout snack to take out the door.
Try if: you love sweet potato, are terrified of actual toast, and also have a mandoline to make these less tricky.
I eat this straight out of the jar because I’m weird like that.
Fermented foods – sour, funky goodness for your gut.
Gut health is continuing to gain more attention. Fermented foods contain probiotics that make your gut function well and help your digestion as well as improve other aspects of your health. Research into gut health is still emerging, but it holds quite a bit of promise for helping us function better.
I’ve been eating many of these for a while. Not because I’m trying to be healthy A.F. But mostly because plenty of them are packed with flavor. Think kimchi, sauerkraut, miso, tempeh, yogurt, and kefir.
Kombucha gets a lot of love too. Whole Foods has an entire wall. That’s impressive. For some reason I can’t get excited about kombucha. It’s just too sour and has a weird, slippery feel. Some varieties contain quite a bit of sugar, unlike most fermented foods that I eat, which are very low in calories. However, the bottles I picked up at the market were very low in sugar. So knock yourselves out if kombucha is your thing,
Try if: you love flavor-packed foods that help you poop like a rock star.
Another power bowl with maple tahini sauce and that sexy forbidden rice.
Middle eastern cuisine.
Middle eastern food isn’t necessarily synonymous with healthy food – except much of it is. Vegetables and lean meats are star players in this cuisine, which makes wise use of spices to create layers of flavor. They also love tahini, which is high in calories but can be used in small amounts to perk up just about everything.
Watch for more recipes and restaurants featuring vibrantly spiced dishes like Za’atar chicken, dukkah dusted lentils, beans, tahini sauces, labneh, and the holy grail of egg-based breakfasts, shakshouka.
Try a middle-eastern vibe in your next power bowl, like this recipe for roasted sweet potato, beet, and forbidden rice with maple tahini sauce. The sauce was incredible. I added chicken for more brotein.
Pounding some seaweed.
Under the seaweed.
Ever have a nori wrapper holding your sushi together? That’s seaweed. More and more seaweed products are available now in American grocery stores than ever before.
Try furikake, a Japanese seasoning, adds a dimension of flavor to veggies, meat, and fish. It’s made from chopped seaweed, sesame seeds, sugar, and MSG. Other seaweed based condiments are also popular in Asian cooking.
Seaweed is low in calories and is super dense nutritionally. It’s high in fiber and vitamins and minerals,, including iodine, which regulates your thyroid; and vitamin B12, which is usually lacking in vegetarian diets.
I don’t mind nori wrappers when I’m eating sushi. But I took it a little too far. I grabbed these seaweed snacks. I wish I’d grabbed the furikake instead, it holds more promise. These snacks, imported from Korea, just tasted like seaweed. Crazy, right? I guess I’m not a fan.
Try if: you either get down to chow on seaweed or use this as a component in other foods to temper the taste of the ocean in your mouth.
More and more protein-focused treats.
From 2016-2017, the energy bar aisle exploded. Now there are vegan bars, raw bars, paleo bars, protein bars, energy bars, tree hugging bars, savory bars… you see where I’m going. It’s overwhelming.
And if you read blogs or social media, you may see just as many recipes for homemade versions, especially balls. Energy balls. Protein balls. Power balls. Hey, that’s a lottery game isn’t it?
Everyone loves balls.
While I’d rather eat a bigger snack that I don’t wolf down in under a minute, bars have the potential to be more nutritious than a candy bar. I think this is a key reason why people love energy bars. Because they want to eat candy and feel like they’re doing something better for their bodies with these.
It’s cool to eat some candy. It’s cool to put more nutritious food in there too.
Bars are “meh” on the scale of awesomeness, both with taste and nutrition. Many are little more than candy bars. The homemade versions contain fewer fillers, preservatives, and had the potential to taste good too.
What I mostly found were recipes containing a lot of nut butter, dried fruit, and honey. This might be perfect for powering up an endurance workout. But those foods don’t provide a meaningful source of protein yet also pack a ton of calories, which you might not want to spend on something so small.
I found a recipe that used protein powder, PB2 instead of calorie dense peanut butter, crunchy puffed rice and oats, plus just a small amount of honey and chocolate.
They tasted fantastic. And only 85 calories each. Except I ate three, because I was hungry and they were in front of me.
Try if: you want a portable treat that’s slightly virtuous. Just remember that even healthy treats contain calories. Damnit.
Other Trends to Track
I didn’t have time to eat all of the things. Just most of them. I think in 2017, you’ll see even more of these:
–Foods prepared with bone broth. Bone broth is low calorie, nutrient dense, and flavorful. The jury seems divided on its worth so far.
-Poke bowls showing up everywhere. Poke has been popular in Hawaii for awhile. It’s a loose term for a bowl of fresh fish, plenty of veggies, seasonings, and sometimes rice. Healthy. Yummy. And eating poke on my bucket list for 2017.
-All the jerky. More fancy brands of dried meat – but also dried meat alternatives and fish jerky too. Remember the wall of kombucha? The wall of jerky is real too. I love it for a portable snack, so rock on with this.
-More matcha. The concentrated green tea powder is popular already, but with our national obsession over antioxidants, I expect to see some matcha Cheerios anytime now.
We like to over do a good thing, don’t we?
After a week of binge cooking and tasting, I’m ready to kick back with an untrendy but deeply satisfying plate of scrambled eggs and toast with no toppings. How about you? What food trends excite you, and which ones need to die? Leave a comment and share!