Love to eat…….eat these ten super foods!

Love to eat….so why not eat to love your body!! Top ten super foods!!!

According to http://www.health.com there are 25 super foods – here are my top ten picks:

10. Wild salmon (go for the wild, farmed has more fat): Super rich in Omega-3 fatty acids, salmon can boost your brain power! For the most Omega-3’s, cook the salmon lightly poaching or broiling rather than pan frying. Try this curry butter to drizzle on top 

Curry butter

1/4 cup butter softened 

1 tsp curry 

1 tsp ground ginger

1/2 tsp dill 

1/2 tsp dried chillies (optional)

salt & pepper to taste

Mix spices in softened butter then spread over cooked salmon, serve once melted. 

 

9. Walnuts – they have protein, fibre, vitamins and minerals as well as those Omega-3’s for those awesome antioxidant properties.  Toast them over yogurt and berries or use them in pesto instead of pine nuts. 

Walnut Pesto from http://www.Food.com

2 cups packed basil leaves (approx. 2 oz)

1/3 cup olive oil

1/2 cup finely chopped walnuts

2 cloves garlic, minced or crushed

1/2 cup grated parmesan cheese

1/2 tsp salt 

Use a food processor to blend the ingredients into a paste. If it is too thick, thin it out with a bit of water – making pasta with it? Use some of the pasta water!

 

8. Broccoli – Rich in vitamin C and A, with only 30 cals per serving you can feel full longer. It gets bonus points for fibre, folic acid, calcium, iron and potassium. 

Garlic broccoli 

1 head broccoli, cut into small pieces 

1 tbsp oil 

1/4 onion diced 

3 garlic cloves, minced 

1 tsp dried chillies (optional)

salt & pepper to taste 

Sautee heated oil with onions and garlic for 3-5 mins. Add broccoli and sautee for 3 mins. Add a splash of water if need be and cook until tender. Add chillies and salt & pepper to taste.

 

7. Sweet potato – Antioxidants with Vitamin E, known to help reduce cholesterol. Use them to substitute potatoes in any recipe. I love using them with potatoes for a yummy mash. 

Double potatoes mash

1 large sweet potato, peeled and cubed 

4 medium potatoes, peeled or skin on cubed 

1/4 cup milk

1/4 cup Greek yogurt 

2 tbsp butter 

salt & pepper to taste 

Cook potatoes in boiling water until soft. Drain and mash. Add milk, butter and Greek yogurt and mix until nice and smooth. Salt & pepper to taste. 

 

6. Avocado – they have potassium, magnesium, folic acid, protein, and Vitamins B6, E and K. Hello good fat!!

Spicy avocado dip

2 large avocados

1 lime, juiced (or bottled lime juice)

1 tomato diced

1/4 jalapeño – seeds removed, diced finely 

1 tsp steak spice 

salt & pepper to taste 

dash of cayenne powder

Remove skin and pit avocado. Mash flesh well, mix with lime juice and spices then add tomatoes and jalapeño, mix well. 

 

5. Beans – rich in antioxidants they are also packed with iron, protein, fibre, folic acids and minerals. 

White bean salad

1/2 cup white navy beans (red or black beans will also work)

1 can/8 oz cooked green beans

1/4 red onion thinly sliced 

12 black olives pitted 

1/2 tsp lemon juice

1/2 tsp dijon mustard

5 tbsp olive oil

Mix beans with red onion and olives. In a small bowl whisk lemon juice with mustard then slowly add olive oil while whisking (or place in a jar, seal the lid then shake). Top dressing over salad. 

 

4. Greek Yogurt – lots of calcium for bones and waaaay more protein than regular yogurt. Plus the fat free ones are super creamy!

Greek yogurt dressing

1/4 cup Greek yogurt

1 tbsp olive oil 

2 tsp white wine vinegar

2 tsp honey mustard

1/4 tsp celery salt 

salt & pepper to taste

Whisk together all ingredients. Use to top salads, coleslaw or remove olive oil, add 1 tsp dill and use as a dip for veggies. 

 

3. Blueberries – high in antioxidants, studies have shown they can reduce cholesterol and woot – wrinkles. Plus they taste oh so yummy!

Blueberry honey smoothie 

1 cup blueberries

1 tbsp honey

1/4 cup Greek yogurt (ooh another great use)

1/4 cup coconut milk, orange juice or any other fruit juice of your choice 

1/4 cup crushed ice

Blend in blender until smooth. Too thick? add more liquid. Too thin, add more blueberries and yogurt. Want it sweeter? Add ice cream – yum!

 

2. Quinoa – excellent source of protein, they also pack iron and manganese and are high in bone-boosting minerals. My girlfriend gave me this recipe for sweet potato quinoa salad – so yummy! Double up the super foods with this one…

RDH’s quinoa salad 

1 box cooked and cooled quinoa 

1 can chick peas

2 tbsp feta cheese

1 large yam, peeled, diced, cooked and cooled 

1 tsp garlic chopped finely

1/4 cup basil chopped finely

2 tbsp olive oil 

1 tbsp apple cider vinegar

salt & pepper to taste

Mix cooked and cooled quinoa and sweet potato. Add drained chickpeas, feta cheese, garlic and basil. In a small bowl whisk olive oil, vinegar and salt & pepper. Drizzle dressing over sweet potato salad and toss to combine. 

 

1. Dark chocolate – last and certainly not least is the best for last as who doesn’t love chocolate?!… BUT for it to really give you those antioxidants it must contain at least 85% cocoa otherwise it’s milk chocolate with sugar and milk added which is super yummy but not a super food. The dark chocolate though helps maintain strong bones, may help to hydrate skin and is said to lower cholesterol. 

Dark chocolate hot cocoa 

2 cups milk

1/4 cup grated dark chocolate 

2 tbsp maple syrup, honey or brown/white sugar 

2 tsp cinnamon

Warm milk in a saucepan over medium heat (do not put on high or you could burn the milk). Whisk in chocolate, cinnamon and your choice of sweetener. Adjust sweetness if desired. 

 

Runners up who get an honourable mention – almonds and kale

Almonds can be toasted then added to salads, stir fry’s or blanched ones can be added to smoothies with bananas and milk. They also go good with cheese and meats for a cheese plate. 

I add kale to soups (home made or canned), in stir-fry’s or cooked with bacon and white  beans as a side dish. You can make kale chips by tossing them in olive oil and spices (s&p, celery salt, cayenne, and/or garlic etc..) then bake in the oven until crispy. 

Of course most vegetables and fruits are healthy but these top the charts as the ones with the most benefits. Now this is eating to our health! 

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2 Comments Add yours

  1. Rikki says:

    Yum Yum!!! Can’t wait to try these superfood recipes! Love the blog!!

    Like

    1. Cindy says:

      love the super foods post!

      Like

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