Unsung Superfoods

Step aside, blueberries, spinach and broccoli. It's time to give unsung superfoods a chance.

Kamut
An ancient relative of durum wheat, kamut increasingly is used as an alternative to regular wheat. It has 20 to 40 percent more protein and is higher in lipids, amino acids, vitamins and minerals. Moreover, it can be tolerated by some with sensitivities to regular wheat. Kamut can be found in some packaged pastas, bread, cereals and crackers.

Try it: Kamut is usually found in the bulk section of supermarkets. Substitute it for wheat berries or rice or mix with sauteed peppers and onions. For breakfast, mix a half-cup with diced apples, raisins, walnuts and a touch of cinnamon and honey.

Dandelion greens
One of the first vegetables to come to the farmers market -- and your yard -- in the spring, dandelion greens are low in calories and high in fiber. But a serving (1 cup) of these dark, leafy greens also has more vitamin A than a cup of cantaloupe and more calcium than spinach, said dietitian Jodi Greebel, president of Citrition, a nutritional counseling practice in New York City. They're also high in iron, other vitamins (including vitamin C), potassium and folate.

Try them: They're somewhat bitter so you might not want to toss them in salads. Instead, try cooking them with something sweet -- say a chicken or pasta dish with tomatoes -- or adding nuts and dried fruit, Greebel said. Or saute with garlic and pepper.

Grapefruit
Grapefruit is in peak season through April and its juice boasts more nutrients per calorie than 100 percent apple, grape, pineapple and prune juice. Each serving (1 cup of juice) gives you more than 100 percent of your daily recommended vitamin C, which helps neutralize free radicals that can damage cells and lead to infection, aging and disease. It can boost the performance of some medications -- but it can interfere with others -- so check with your doctor if you take prescription drugs.

Try them: Top with a spoonful of maple syrup, or a dash of cinnamon, nutmeg or cloves, or use as a topping on cereal, waffles, pancakes or in a yogurt parfait.

Tempeh
Made from fermented soybeans, this traditional Indonesian food looks strange but it may ease symptoms of menopause because it contains phytochemicals such as isoflavones and saponins. The soy protein and isoflavones also might reduce the risk of heart disease and some cancers.

Try it: Slice and saute. Its nutty, mushroom flavor can be used in soups, salads and sandwiches, according to author Jonny Bowden in "The 150 Healthiest Foods on Earth."