Corn

This whole grain is rich in fiber (1 cup provides nearly 5 g) and contains antioxidants that promote eye health. Unfortunately, we keep serving it the same old way: boiled and boring or slathered in butter.

Make it festive

• Polenta parmigiana Cook polenta (made from cornmeal, a more concentrated source of nutrients than fresh corn) according to package directions. Top with marinara sauce and low-fat mozzarella.
• Spicy chicken salad Combine canned black beans, corn kernels, roast chicken, and scallions. Dress with olive oil, a squeeze of lime, and a dash of chili powder.
• Creamy corn Mix equal parts frozen corn and canned creamed corn--it's naturally low in fat but has a consistency kids love. Warm over medium heat and sprinkle with shredded low-fat cheese.

Or Try
Peas

A member of the legume family, peas trump corn in both protein and fiber. Make an easy hummus with frozen baby peas: Cook 1 cup and then puree in a food processor with olive oil and lemon juice. Season with salt, pepper, and garlic powder. Or add peas to rice for a hit of color--and a more filling side dish.

Eat-Smart Tip

Skip iceberg--it's relatively low in nutrients. Instead, Hit up a salad bar at a gourmet grocery store or deli and combine antioxidant-packed varieties like arugula, watercress, mustard greens, spinach, and radicchio.

Originally published on December 1, 2007