One-ingredient wonders

Recently, I've been thinking about what I'll call one-ingredient wonders: those foods that are perfect and delicious just the way they are. You can eat them by themselves with nothing else (except maybe a little salt) and be completely satisfied. I think these very special foods deserve a little shout-out. Interestingly, tasty single-ingredient foods are almost always nutritious as well. This is probably because it is only when we start to take foods out of their natural context that they become harmful to our health. Some of the treats we find most enjoyable are combinations of refined, calorie-dense ingredients. For example, a doughnut is comprised mostly of flour, sugar, and oil. But any one of these ingredients alone would hardly be as desirable as the end product. In contrast, when we eat whole, unprocessed foods, we are eating the way nature intended (i.e. the way we evolved to eat). Of course there are exceptions to this rule- fatty cuts of beef come to mind, but they are few.

Now, without further adieu, here are my selections for the tastiest additive-free foods:

Avocado

Probably one of my favorite foods of all. It's creamy with a subtle but wonderful flavor. It is often featured in sushi rolls, in guacamole, and atop salads, but my favorite way to eat avocado is straight out of the skin- its very own serving dish, with a sprinkle of salt. I've been in the habit of eating an avocado a day as of late, mostly because it's so darn good but also because it is portable and needs no refrigeration or heating. I might look a litle strange to others when I take one out of my bag and start cutting it up, and I did have an unfortunate mishap in class the other day when a wayward pit ended up rolling across the floor; nevertheless, I enjoy my daily avocado too much to give it up.

Nutritionally, avocado has a lot going for it. Although avocado is often vilified for its high calorie and fat content, it contains mostly healthy mono-unsaturated fats. Diets high in monounsaturated fat, like the Mediterranean diet, have been associated with lower risk of heart disease. One avocado also has a whopping 9 grams of fiber and 15-30% of the daily value of the B vitamins, vitamin E, and folate. If you are watching your weight, you should use avocado as a condiment and limit portion size. But if you are an athlete or have an otherwise high calorie requirement, feel free to eat the whole thing!

Eggs

I love eggs. From my head down to my...okay I'm being silly. But truly, I think eggs are another near-perfect food in terms of taste. Whether they are scrambled, fried, or hard-boiled, all they need is a little salt and pepper. I have been eating eggs in one form or another every day for breakfast for the last 7 years. I have yet to grow tired of them.

Eggs often get a bad rap because they are high in fat and cholesterol. But in fact, eggs are relatively low in saturated fat. It's true they are high in cholesterol, but more and more evidence is suggesting that dietary cholesterol is not as important as once thought. Numerous studies have found that regular egg consumption does not adversely affect blood cholesterol levels or other markers of disease risk. Omega-3-enriched eggs may be even better than conventional eggs. Eggs are not only good sources of protein, but also B vitamins, vitamin A, and many minerals. They are also satiating and may reduce total daily calorie intake when eaten for breakfast.

Almond Butter

Some nut butters have all the luck. While peanut butter basks in the glory of the nearly universal love it receives from Americans who loyally pack it in their kids' lunches, spread it on crackers for a quick snack, and hand it out to trick-or-treaters in chocolate cups; almond butter has been relegated to the rarely visited aisles of the natural food section of the grocery store, embraced only by a small group of crunchy granola types. I think it deserves better. Although its only ingredient is almonds, almond butter somehow has a taste that far exceeds that of mere nuts. I can't really describe it. You just have to try it for yourself, if you haven't already. You could use almond butter the same way you would peanut butter, but I prefer to eat it by the spoonful out of the jar. Aside from the fact that its additive-free nature makes it somewhat less spreadable than peanut butter, I think that eating it alone is the best way to appreciate its unique flavor and texture.

Like avocado, a serving (2 tbs) of almond butter has a lot of calories and healthy fats. It also has half of the daily value of vitamin E, plus a good amount of magnesium and other minerals.

I'm sure there are many other foods that I could include in this list, but I think this post is long enough already. So, in conclusion, I encourage you to try to incorporate more single-ingredient foods in your diet, and discover what a fantastic chef Mother Nature is.