"Unlocking the Power of Superfoods: Discover Nature's Secret Weapons for Health and Wellness!"  

You’ve heard of the Tree of Life I’m sure, perhaps not exactly in this context though.

 

Since I’m a foodie and love all kinds of vegetables, I love this picture and think it says “yes”, you can have fun with good food and maybe even have people who resist eating vegetables (there are those out there), take a chance and pick one or two to try. It’s sometimes a challenge, but then these are so bright and appealing, who can resist?

 

As Superfoods go, there are many considered chocked full of vitamins, minerals, fiber, and other nutrients considered good for almost every human. However, there are also people who have sensitivities and allergies to some of them. Which is why I wrote ‘are they for everyone?’

 

My logical answer is maybe, then come the reasons or at least the obvious responses like, “I don’t like broccoli”, or kale or “cilantro tastes like soap”. “Tomatoes make my fingers swell”, possibly due to the seeds or skin as in ‘nightshade’ veggies/fruits. Those are some that have been found to aggravate joint problems and other conditions.

 

All of this and more are truths and justifications I’ve heard as a nutritionist, chef, host, and grandma, from people who fall in one group or another; ‘allergic to’, ‘don’t like’, or ‘just don’t want to.’

However, there are more of us who can munch on red peppers or broccoli and cauliflower, than the sensitive ones, for whom I lament. Perhaps they may be missing some wonderful tastes and dishes. Thank God there are other fruits and veggies that are just as yummy that they - and more of us - can enjoy. We’ll get to them in another article.

 

And so, here’s the list I promised: 

These are just a few of those considered superfoods for your health and wellbeing and a short “why” and How to include them in your culinary creations.

 

1. Berries of all kinds (blue, black, straw, elder, rasp), are high in fiber, naturally sweet and their wonderfully rich colors indicate nutrients high in antioxidants and disease-fighting properties.

Include them even when not in season as they are a group of foods that are just as healthful frozen as fresh. Add to smoothies, cereals, plain yogurt (less added sugar) and add the ones you love. Also great in salads and for snacks.

 

 2. Fish are a lighter, easily digested. delicious, and nutritious source of protein and Omega-3 fatty acids. Great for your joints, cognition, and help prevent heart and other diseases.

Fresh, Frozen and canned, fish are a wonderful alternative to heavy meats that are harder to digest. Choose fish that are the highest in Omega-3 content such as salmon, tuna steaks, mackerel, herring, trout, and sardines.

 

3. Leafy Greens, dark leafy greens provide good sources of vitamins A, E, C, K, fiber, and calcium. With more calcium than dairy products versatile leafies are full of natural phytochemicals that help keep our blood flowing smoothly. There are cleansing leaves such as dandelion greens for your liver, that also boost your immune system to give you antioxidant protection against disease.

Use them in everything from smoothies and salads to edible garnishes. Spinach, chard, kale, collards, arugula, mustard and even beet greens can be roasted, sauteed added to soups / stews for flavor, color, and disease prevention. Basil and other leafy herbs provide more zest, delicious aroma and protection from colds.

 

4. Nuts such as almonds, Brazil, pistachios, walnuts, pecans, hazelnuts etc., are good sources of plant protein. They contain monounsaturated fats, lots of vitamins and minerals that may also help reduce the risk of heart disease. A great late evening snack, nuts can help your brain, (walnuts), and Brazil nuts are a good source of selenium.

Besides snacks, nuts add texture, protein, good fats, and flavor, to baked goods, muffins, and other food creations. Toss them into plain yogurt or cottage cheese, smoothies, cereals, and they’re great chopped with sweet potatoes, and add more crunch to salads. Blend into nut butters.

 

One more hack for the nuts: Once you get them home, please put them in sealed glass jars or containers with good seals. Nuts have oils and are subject to rancidity, which makes them good candidates for keeping them in the refrigerator. They need no thawing, can be roasted or raw, and will keep longer and fresher in the cold environment.

 

5. Olive oil is one of the best for cooking, and dressing salads. High in vitamin E, polyphenols, and monounsaturated fats, it’s another food that helps reduce the risk of heart attack. With a fairly high flash point, it’s good for sautéing and flavoring vegetables, fish, and meats.

Use olive oil in place of butter with pasta or rice dishes. Combined with butter, onions, and garlic, it brings out the flavors of most foods, especially mushrooms. Brown your meats in a little, drizzle on salads with lemon juice or a splash of apple cider vinegar and it’s an easy, bright salad dressing. One of the most healthful oils for eating and cooking.

 

Those should give you some ‘Food for Thought’ as well as a couple of sure additions to your choices of food for the week and beyond. Choose a few different ones to consume weekly, such as fish, two or three times/week which is recommended by most nutritionists and other health professionals.

 

A changing variety of greens are a staple in my refrigerator for making cool salads to tummy warming sides. And yes, even things like beet greens and collards can be chopped raw into a salad along with your lettuces or cabbages, or sauteed with other veggies. They both contain an amazing amount vitamins K, A, and C, as well as calcium, magnesium, and folate.

 

Stay tuned for the next installment of Superfoods - there are a bunch more for those of us who love to eat!! 

 

“FUEL YOUR BODY WELL and DITCH THE DOC!”         

 

Bye for now.

 

Ricki McKenna, CN, Intuitive Chef, Speaker, Author and lover of food.

 

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