Below is a list of my favorite nutrient dense “superfoods”. Incorporate as many of these as possible in your daily diet for maximum health benefits.
Almonds- Rich in vitamin E, just one serving provides most of the daily recommendation. Packed with potassium, calcium, zinc, magnesium, fiber and LDL fighting healthy monounsaturated fatty acids. Many recent studies have shown that a serving of almonds a day helps aid weight loss. Almonds are also helpful for heart health by keeping cholesterol levels under control. Try my sweet and spicy almond recipe to snack on through out the week. Enjoy eating them raw, sliced as a salad topper, as almond butter or almond milk.
Avocado- Avocados are rich in monounsaturated fatty acids and contain plant sterols that may block the absorption of bad cholesterol. They are an extremely rich source of lutein which is essential for healthy eyes. They are also a great source of potassium and folate. Combine sliced avocados and oranges with a squeeze of lemon juice and sea salt for a refreshing side salad. Use mashed avocado in place of mayonnaise in tuna salad. Avocados make the perfect first food for babies because they are rich in healthy fats, easy to mash and smooth and creamy.
Beets and their Greens- Beets are high in fiber and disease fighting phytonutrients. Don’t discard the greens, they are even more nutrient dense than the beet root. Try juicing beets and their greens with apples and ginger. Saute the greens with garlic and olive oil or juice. Combine roasted beet root with avocado and citrus fruits.
Blueberries- These deep blue pigmented berries are highly concentrated with powerful antioxidants. Research has shown that blueberries are helpful for brain health, cancer prevention, heart health, UTI prevention and vision health. Blueberries are available all year. Sprinkle them on top of oatmeal, bake into muffins, spoon on top of yogurt or just enjoy plain.
Cruciferous Vegetables- This group includes cabbage, broccoli, cauliflower, brussel sprouts, kale and mustard greens. All of the vegetables in this group contain powerful cancer fighting phytonutrients. They are rich in vitamin C, vitamin A, fiber, potassium and omega-3 fatty acids. Enjoy broccoli, cauliflower and brussel sprouts roasted. Try adding greens to soups, stir fry or smoothies.
Cultured and Fermented Foods- These foods contain healthy bacteria and enzymes which when consumed improve the health of the digestive tract. A healthy digestive tract is crucial for overall health. A sluggish digestive tract can lower the body’s immune system. Foods that fit this category are as follows:
- Yogurt- organic, plain is best
- Kefir- a cultured milk drink similar to yogurt. Add to smoothies or drink by itself.
- Miso paste- Add to soups and sauces. Just be sure to remove the dish from heat before stirring miso in. Boiling will kill the healthy properties.
- Cultured sour cream and buttermilk
- Kombucha (MY FAVORITE!!!)- a raw cultured bubbly elixir filled with live enzymes, antioxidants and nutrients that work to rebalance and alkalize the blood. I love the Synergy or GT brand that are available now in most health food stores. They may taste a little vinegar like at first but as you get used to them, they are very refreshing and hydrating. The only negative is that one drink will set you back the cost of a latte. The health benefits of the kombucha outweigh a latte so trade them up for a day and see how you feel.
Dark Chocolate- As I have said before, many studies are showing the amazing health benefits of consuming small amounts of dark chocolate. It is rich in antioxidants and who doesn’t need an excuse to eat chocolate? Especially with Valentine’s day around the corner. Always choose high quality dark chocolate with a high cacao content.
Dark Greens- This could be the most important food to eat more of. Dark greens are packed with chlorophyll. Consuming chlorophyll rich foods is like bathing your insides in liquid sunshine. Just think about the giraffe and how many greens they eat per day. Can you tell the difference between a 2 year old giraffe and a 20 year old? They don’t seem to age. I wouldn’t mind having some of those anti-aging properties. Could it be what they are eating?
Dark greens contain a lot more protein than you may think. The amino acids in greens are also easily assimilated by the body. Benefits of eating lots of dark greens include: cancer prevention, prevention of anemia, counteracts toxins, cleans tooth and gum structure, reduces inflammation and improves cell health. Try a new dark green every week. Saute them, add them to salad or smoothies. We drink green smoothies every morning. Kale and spinach blended with berries, apple and lemon juice. Smoothies are a great way to consume lots of raw greens in one sitting. The addition of fruit makes it more palatable to children.
Legumes- These nutrition superstars are packed with fiber, protein and iron. There are so many varieties of beans. Black beans, lentils and white beans are some of my favorites. Scan the bulk bin at your local market and try a new type of bean each time. Beans are an excellent base for a vegetarian meal. Eat more beans for better health and a healthier planet. Another benefit of legume is that they are extremely cheap. Soak them overnight and pop them in a slow cooker in the morning. I find a big pot of black beans made at the start of the week to be very helpful for putting together quick meals with toddlers around. We put them in salads, quesadillas, soups, chili, tostadas, serve with eggs, puree into a healthy dip for veggies and baked chips, make into burger patties or just eat by themselves with brown rice.
Oats- Oats are high in soluble fiber which is known for lowering LDL levels and reducing the risk of heart disease. Eat in the form of oatmeal or add to muffins, cookies, pancakes and drinks.
Quinoa- A grain that is becoming more popular in the food industry. It very high in protein and fiber. It is light and fluffy and can be used in place of rice or tossed with vegetables for a nutritious salad. Quinoa can also be used as a high protein breakfast dish mixed with a little honey and almonds or fresh berries. Try using cooked quinoa in place of breadcrumbs for chicken nuggets. Companies are now making quinoa flour and flakes. I haven’t had much experience with these products but look forward to trying them out.
