Friday, March 12, 2010

The New SuperFoods

10 more nutrient-rich foods that will change your life... (and keep you feeling full on less)

It's finally Friday!

Wondering what to do with the weekend?
How about trying out these SuperFoods in some of your favorite recipes...

These foods are quickly becoming the "Holy Kale" in the super markets... before you know it there will be a sign on the corner near Eau Claire Market stating,

"Welcome to the Church of the Holy Cabbage. Lettuce pray."


Fitness begins with what we put into our bodies. It's those "Vital Vittles" that keeps us moving. (click on the links for more ways to incorporate these foods in new recipes)

1. Mushrooms

Loaded with antioxidants, riboflavin, selenium and other nutrients that keep the immune system healthy and help stave off cancer.

Sneak it in: Add to onions, garlic and thyme to make stock for risotto.

2. Kale
Rich with antioxidants, minerals and vitamins, kale is also thought to help lower risk of arthritis, as well as ovarian and breast cancers with sulphur-containing phytonutrients.

Sneak it in: Use in healthy soups and hearty pasta dishes.

3. Spirulina
With more iron than beef and more protein than soy, this algae is the only plant source of vitamin B12.

Sneak it in: Add spirulina powder to breakfast smoothies and dips.

4. Cranberry
Compared to other fruits such as grapes and strawberries, cranberries have the highest level of phenols – an oxidant that decreases the risk of heart disease, stroke and cancer.

Sneak it in: Add zest to your dinner with cranberry relish.

5. Kefir
Ideal if you're lactose intolerant, this cultured milk product delivers antibiotic properties, protein, minerals and vitamin B.

Sneak it in: Use in place of yogurt with granola and berries.

6. Ground Salba
This ancient grain provides 8x more omega-3s than salmon, 25% more dietary fibre than flaxseed, 30% more antioxidants than blueberries, 7x more vitamin C than an orange... get the picture?

Sneak it in: Sprinkle in cereal, smoothies, pasta dishes and salads.

7. Eggs
Cholesterol Shmolesterol. Egg yolks are loaded with choline, which is proven to help combat breast cancer.

Sneak it in: Crumble a hard-boiled egg over your favourite salad.

8. Cherries
High in phytochemicals (plant chemicals that have disease preventative properties), cherries may also reduce inflammation.

Sneak it in: Forget about sneaking! Just grab a handful as an afternoon snack.

9. Pistachios
Studies show these slow the rate of carbohydrate absorption and contain the fibre, protein and monounsaturated fat you need.

Sneak it in: Use them in pesto in place of pine nuts.

10. Beets
Beets are high in folic acid and contain betacyanine, which is an antioxidant that gives beets their rich, red colour.

Sneak it in: Add to your fave salad.

Fit Bodies. Fit Minds. Have a super weekend!

"Don't count the days, make the days count." ~ Muhammad Ali

Article Citation:
Samra Habib "The New SuperFoods"
Photography by Carlo Mendoza
Copyright © St. Joseph Media - 20 Minute Supper Club. Aug. 2009 Web. 11 Mar. 2010.

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