Brussels Sprouts

Now that we’re kicking off 2012, I’m declaring brussels sprouts the veggie of the year. A cup of sprouts is just 55 calories and provides 4 grams of filling fiber. I love them roasted (use oil spray and season with a dash of salt and pepper); they’re crispy, crunchy, and totally delicious. They’re also rich in plant compounds that have cancer-fighting ability and boost memory, so you really can’t go wrong.

Pumpkin Seeds

Pumpkin Seeds
Nuts are sooo 2011! Seeds are catching on big time, and food companies are now adding them to all sorts of products: crackers, tortilla chips, cereals, oatmeal, granola, and even cookies. Pumpkin seeds have it all — heart-healthy fats, protein, fiber, and an array of vitamins and minerals. They’re especially rich in iron, which helps blood cells deliver oxygen to all parts of the body, and magnesium, which helps keep your bones and heart strong. Pumpkin seeds are also one of the best food sources of zinc, a mineral that plays a vital role in immunity, wound-healing, and skin health. Whole pumpkin seeds (shell on) are great for snacking, but the shelled kernels (also called pepitas) are more versatile: You can sprinkle pepitas on yogurt, cottage cheese, cereal, or oatmeal, or make your own low-fat granola with pumpkin seeds in the mix.

Chia Seeds

Chia Seeds
Another super-seed, chia seeds (yes, they’re the very same ones used to grow Chia Pets) are especially rich in plant omega-3 fats, like the more popular flaxseeds. And ounce for ounce, chia seeds contain more fiber and calcium than flax. You can pick up a bag in health-food stores or order them online. Use chia seeds just as you would other seeds or chopped nuts; try them sprinkled on oatmeal, cereal, yogurt, or cottage cheese, or mixed into dips or salad dressings. Unlike with flax, you don’t need to grind them first because they’re completely digestible in whole form. Consider adding chia seeds to pancakes, muffins, and other baked goods too. Mixed with water, they make a great vegan egg substitute.

Protein Powders

Protein Powders
There’s no question that protein wins hottest nutrient of the moment — research shows it helps you lose weight and ramps up energy, maximizes strength, and balances blood sugars. Though it’s easy to get all the protein you need from food, if you’re looking for a fast, no-fuss way to inject more into your meals, consider one of the many protein powders on the market, most of which provide 20 to 25 grams of protein per serving (what you’d get in 3 ounces of grilled chicken). Whey protein powder is the most popular variety, but you can also find egg-white powder and vegan varieties like pea, brown rice, soy, and hemp. Combine a scoop with skim milk and fresh or frozen fruit in the blender to make a protein-packed smoothie, or stir some protein powder into your favorite whole-grain pancake batter for an energizing and filling breakfast. Keep in mind if you have any sensitivity to sugar substitutes that most brands are sweetened with sucralose or stevia.

Tart Cherries

Tart Cherries
Tart cherries (aka sour cherries) are the next superfruit to follow goji berries and acai — and, unlike exotic fruits, most are grown right here in America! New studies suggest that just 2 tablespoons of concentrated tart cherry juice a day (or a handful of dried tart cherries) can help athletes relieve aches and pains after a workout and speed muscle recovery. In addition, there’s preliminary evidence that tart cherries may also help with arthritis and possibly even reduce gout attacks (the more common sweet cherries may have similar benefits, but the research so far has been done only on the tart variety). That’s because tart cherries are especially rich in antioxidants that fight inflammation and reduce oxidative damage in muscle tissue. Fresh are in season only for a short time in certain parts of the country, but they’re available year-round frozen, dried, or as juice concentrate. You can also order dried tart cherries or concentrated 100% tart cherry juice online from retailers like Amazon.

Mini Desserts

Mini Desserts
Portion-controlled treats will continue to be a major trend this year, both on store shelves and in restaurants (we’ve moved way beyond the 100-calorie pack!). When your sweet tooth comes calling, take advantage of the new “mini” desserts many restaurant chains and coffee shops — like Olive Garden, Applebee’s, Pizzeria Uno, and Starbucks — now offer. They’re rich (just like the chain’s regular-sized desserts) but served in small portions, so you get a taste of the real thing without the full calorie overload. Most but not all are under 400 calories (check calories on the menu).

Edamame Hummus

Edamame Hummus
This year, be on the lookout for new, interesting varieties of hummus. Chickpeas (the traditional base for this Middle Eastern dip) are old news; now, innovative varieties made with edamame, lentils, and white beans are stealing the show. Edamame (young, green soybeans) are extremely rich in protein and fiber, a dynamic duo of nutrients that curbs appetite. Pair a scoop of edamame hummus with plenty of veggies for dipping and you’ll have a filling, energizing snack that will stave off hunger for hours. If your local store doesn’t yet carry packaged edamame hummus, it’s super simple to whip up a batch at home: In a food processor combine 2 cups frozen shelled edamame (thawed), ¼ cup water, ¼ cup tahini (sesame-seed paste), ¼ cup rice vinegar, and 1 clove garlic (minced) until smooth. Season with kosher salt and pepper to taste.

Black Lentils

Black Lentils
In the world of nutrition, black is the new brown. Black quinoa, black rice, and black lentils are all über-trendy these days, and their unusual color offers more than just intrigue. These grains get their deep, dark hue from high concentrations of anthocyanins, the very same antioxidants found in blue-purple fruits like blueberries, plums, and cherries. Anthocyanins are potent compounds thought to fight cancer and boost memory. Black beluga lentils, which earned their name because the small, shiny beads resemble caviar, are rich in protein and fiber like all varieties of lentils. Just a half cup of cooked black lentils packs in about 12 grams of protein and 9 grams of fiber, a powerful nutrient combo that helps keep you full and energized. And, unlike starchy beans, dried lentils don’t require presoaking and cook up in just 15 to 25 minutes!

Greek Frozen Yogurt and Frozen Kefir

Greek Frozen Yogurt and Frozen Kefir
“Going Greek” is still all the rage in the yogurt arena, and now several companies are creating Greek frozen yogurt — with a higher protein content than regular fro yo and ice cream. Because it’s made with Greek yogurt, this frozen treat has a terrific tangy flavor and luxuriously creamy texture, and it’s so healthy, you can eat it for breakfast! Another big innovation is frozen kefir. Kefir is a cultured milk drink that’s thick and tangy (sort of like a drinkable yogurt) — and like other dairy products, it crams a lot of good nutrition into a small package. One cup of plain, nonfat kefir (90 calories) provides 11 grams of high-quality protein, along with 30 percent of the daily value for calcium and a blast of tummy-friendly probiotics. Plus, it’s low in lactose, which means it’s generally a safe dairy option for people with lactose intolerance.

Brussels Sprouts

Brussels Sprouts

Now that we’re kicking off 2012, I’m declaring brussels sprouts the veggie of the year. A cup of sprouts is just 55 calories and provides 4 grams of filling fiber. I love them roasted (use oil spray and season with a dash of salt and pepper); they’re crispy, crunchy, and totally delicious. They’re also rich in plant compounds that have cancer-fighting ability and boost memory, so you really can’t go wrong.