When you hear the word “superfood”, what comes to mind? A tomato with a headband and tights? Maybe a carrot with night vision? Or corn on the cob with a cape?
Superfood is more of a marketing term than anything else, but some foods stand out more than others for their valuable nutritional profile. No ingredient is a miracle cure, of course, but feeding your body with certain foods will fill you up, energize your body, and help keep your immune system strong. In short, they generally help you feel your best.
Here are a few foods that one can consider superfoods to boost a healthy lifestyle.
Berries
Berries are sweet, high in fiber, and super versatile. They have rich colors and are high in antioxidants and disease-fighting nutrients. Enjoy them as-is for a snack, add them to yogurt and cereals, or mix them in smoothies with greens to keep your immune systems up. When not in season, it is just as healthy to buy them frozen.
Fish
Fish is a good source of protein and omega-3 fatty acids (healthy fats), which help lower your risk of heart disease and diabetes. It also reduces inflammation and helps you maintain a healthy weight. You can buy fish fresh, frozen, or canned – just read those labels. Salmon, tuna, mackerel, herring, trout, anchovies, and sardines are fish with the highest omega-3 content. Look for wild-caught, not farm-raised.
Leafy Greens
Dark, leafy greens are a good source of vitamins A and C, calcium, zinc, iron, and magnesium. They also add fiber to our diet. What makes leafy greens such as swiss chard and spinach superfoods is their potential to reduce your risk of chronic illnesses, including diabetes and heart disease. Some leafy greens have a bitter taste, though, so get creative by including them in your favorite soups, salads, smoothies, stir-fries, and curries.
Nuts
Nuts are rich in fiber, plant-based protein, and healthy fats. Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts, hazelnuts, and pecans contain various plant compounds with anti-inflammatory and antioxidant properties, which may be a factor in reducing the risk of heart disease. Have them as a snack or add a small handful to oatmeal or yogurt.
Tomatoes
Cooked or raw tomatoes are a superfood with many preparation possibilities. They are high in vitamin C and lycopene, which reduce the risk of certain cancers. Enjoy tomatoes in a salad, as a homemade tomato sauce over your pasta, or in stews, soups, and chili. The best option is opting for fresh tomatoes in season, preferably from your local farmer’s market.
How do you typically enjoy these ingredients in your meals?
[RECIPE] Classic Caprese Salad with Balsamic Glaze
It’s hard to beat the classic flavor combination of fresh tomatoes, mozzarella, and basil. However, this version adds another dimension by adding a rich and syrupy balsamic glaze instead of straight vinegar to top it off. This, combined with a really good quality extra virgin olive oil, is all you need to make this classic shine!
Prep time:10 minutes
Serves: 4
Ingredients:
- 4 large ripe tomatoes
- 12 oz. fresh mozzarella, large ball
- 1 large bunch fresh basil, washed and dried
- 3 T. organic high-quality extra virgin olive oil
- 1 cup of balsamic vinegar
- Sea salt and fresh cracked black pepper, to taste
Directions:
- Thoroughly wash and pat tomatoes and fresh basil dry. Slice tomatoes, working from top to bottom, into evenly sized slices approximately 1/4” thick, and set aside. Discard the bottom and top slices. Cut fresh mozzarella into 1/4” thick slices as well.
- On each plate, start with a tomato slice, followed by mozzarella and a large, fresh basil leaf. Repeat this pattern until you’ve added 1 tomato and approximately 3 oz. of mozzarella to each plate, finishing each arrangement with a tomato slice. Drizzle with high-quality extra virgin olive oil.
- To make the balsamic glaze, heat 1 cup of good balsamic vinegar over medium-high heat until it begins to boil. Reduce heat and simmer until the liquid is reduced to about 1/3 of its original volume, stirring continually. When the liquid becomes thick and syrupy, it is ready to use.
- Let the glaze cool slightly before drizzling over the fresh tomato, mozzarella, and basil. Season with salt and pepper to taste and garnish with additional sprigs of fresh basil, if desired.
To Your Health,
Patti
Superfoods to Boost Your Healthy Lifestyle is a 3-part series. Click here to read Part 2 and Part 3.
