These six unusual and healthy foods can break you out of a dining rut

When it comes to food variety the most creative we often get is opting for a Pepsi over a Coke -- or maybe cauliflower instead of broccoli. The problem with falling back on the same grub day-in, day-out is that it can lead to serious food burnout and stymie exercise performance.

The good news is supermarkets and health food stores and local farmers markets offer healthy provisions that most people have never tried, let alone heard of. Here are six up-and-coming, palate-pleasing foods which overflow with nutrients that can keep you out of the doctor's office and on the top of your game. 

Bison
Although he tried, Buffalo Bill didn't kill all the bison. Buffalo meat remains a great source of lean protein with a hefty 24 grams of this vital muscle-repairing and building nutrient and only 145 calories and 5 grams of fat for 3 ounces, says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. Of that fat, very little is of the artery-clogging, saturated fat that's almost ubiquitous with beef. This beast of the prairies is also bursting with the minerals zinc, selenium and iron. You can use bison in recipes calling for beef, but make sure you prepare it carefully. Because of its leanness, overcooking will turn it harder than a hockey puck.

Where to find bison: Well stocked butchers, Whole Foods, farmers markets, www.exoticmeats.com (crocodile anyone?).

Tempeh
Made with cooked soybeans that are exposed to bacteria and left to ferment, tempeh has a similar protein make up to animal meats, but with a lot more fiber, calcium, magnesium and potassium. "Tempeh is a nice alternative for those who don't want animal based protein sources and it provides the chewiness which tofu does not," Bonci said. As a fermented product, tempeh contains beneficial gut bacteria like those found in yogurt. These bacteria breakdown protein for easier digestion and also improve immunity. Tempeh absorbs surrounding flavors well, so try crumpling it into chili's, stir-fries and spaghetti sauces. Or just soak it in your favorite marinade and grill it like a burger.

Where to find tempeh: Freezer section of health food stores.

Quinoa
Quinoa is a powerhouse whole-grain. It's an excellent source of fiber, magnesium, zinc and copper with even a few healthy fats thrown in for good measure. A very low glycemic index means more balanced sugar levels. High blood sugar sets off a surge of insulin, which signals your body to store fat. "It's a nice grain alternative that provides more protein than other grains and is a great carbohydrate source to help sustain exercise," Bonci said. Prepare it like rice: add one part quinoa to two parts boiling water; reduce the heat and cover; simmer and wait for the water to be soaked up (about 10 minutes).

Where to find quinoa: Bulk section of health food stores and some supermarkets.

Cocoa Nibs
Here's some sweet news. Full of phytochemicals, chocolate is good for us. New on the market, cocoa nibs (roasted cocoa beans separated from their husks and broken into small bits) deliver all the health benefits of chocolate such as reduced blood pressure and improved blood vessel functioning minus, as Bonci points out, the unwelcome fat and sugar calories. They offer crunchiness and a subtle chocolate flavor to baked goods, yogurt, cereal, and fruit salads.

Where to find cocoa nibs: Natural food stores

Brazil Nuts
Brazil nuts are loaded with the same heart healthy unsaturated fats and cholesterol-lowering phytosterols as almonds but have even more of the antioxidant selenium. In fact, just one nut can provide your entire day's requirement. Selenium can help reduce some of the muscle damage associated with intense training. Brazil nuts taste rich and creamy, but be warned: enjoy them in moderation. Six nuts have roughly 190 calories, so too many handfuls could keep you plumped up and not pumped-up.

Where to find Brazil nuts: Almost any supermarket

Edamame
Most often sold frozen in or outside the pod, edamame, which is an immature green whole soybean, has all the pluses of tofu including high-quality protein and disease-fighting isoflavones plus more appetite-squashing fiber as well as potassium, magnesium and vitamin K -- "three things necessary for optimal bone health," says Bonci. Boil the edamame for a few minutes; sprinkle with sea salt, cayenne pepper, dried oregano; add a splash of lime juice and enjoy a heart-healthy snack. 

Where to find edamame: Almost any supermarket

Matthew Kadey is a Canadian-based dietitian and freelance writer (mattkadey.com).