In part one of this series, we discussed what superfoods are and why they are effective. Eating certain foods generally improves your quality of life by providing energy, health and making you feel good.
We always want to find the simplest ways to instill healthy habits in our diets. So, let’s introduce a few more superfoods to make your meals more fun and tastier.
Avocados
Avocados need no introduction, even though it’s often treated as a vegetable when it’s actually a fruit. It has similar properties to olive oil and is rich in fiber, vitamins, minerals, and healthy fats. Monounsaturated fats in avos promote healthy blood flow, support nerves in the brain, and reduce heart disease and the risk of diabetes. Enjoy this food favorite on salads, sandwiches, or as dips.
Eggs
Despite the controversial topic of its cholesterol content, eggs remain one of the healthiest foods. It’s loaded with high-quality protein, healthy omega-3 fatty acids, and other vital nutrients known to protect vision and eye health. To add variety, try frying, scrambling, boiling, and even poaching your eggs. With a few spices in your cabinet, you can mix it up to keep this breakfast food tasty and appealing.
Whole Grains
Whole grains, also known as ancient grains, promote cardiovascular health and improve blood flow to the brain. Common whole grains consist of buckwheat, farro, quinoa, barley, bulgur wheat, brown rice, and oats, which are packed with fiber, antioxidants, and vitamins. Make any of these ingredients part of your meals to provide you with an adequate, steady supply of energy throughout the day. I don’t recommend that grains be the bulk of the meal, though, as some can be a bit inflammatory. See how your body feels when you eat them.
Beans
Beans and other legumes possess the power of plant-based proteins and yield health benefits that animal products don’t have. Chickpeas, edamame, lentils, peas, and other bean types are convenient, versatile, and densely packed with nutrition to help with weight loss and regulate blood sugar levels.
Mushrooms
The forgotten superfood loaded with vitamins and minerals, mushrooms come in different forms, from regular white mushrooms to the more exotic kinds. Though the nutrient content varies depending on the type, mushrooms contain several antioxidants not present in most other foods. Agricultural waste products are used to grow mushrooms, making them a sustainable food choice.
How will you start incorporating these ingredients in your diet? I want to know!!!
[RECIPE] Mediterranean Inspired Quinoa Salad
This quick and easy side dish pairs the bold Mediterranean flavors of lime, Feta cheese, Kalamata olives, and fresh parsley against the subtle backdrop of quinoa. Thanks to the naturally salty flavors of the olive brine and Feta cheese, this dish doesn’t need any added sodium to help balance the flavors. However, for the best results, you’ll want to make this dish in advance to give the flavors a chance to blend.
Prep time:10 minutes
Cooking time: approximately 20 minutes
Serves: 4
Ingredients (use organic when possible):
- 1 c. quinoa, uncooked
- 2 limes, zest, and juice
- 4 oz. Feta cheese, crumbed
- 2 oz. Kalamata olives, chopped, with brine
- 1/4 c. fresh parsley, stems removed and chopped
- Black pepper, to taste (optional)
Directions:
- Cook quinoa according to package directions. Remove from heat and let cool briefly.
- Fluff quinoa with a fork and stir in lime zest, lime juice, Feta cheese, chopped olives, and fresh parsley until thoroughly combined. Season with black pepper, to taste.
- Refrigerate for at least 30 minutes before serving.
To Your Health,
Patti
Superfoods to Boost Your Healthy Lifestyle is a 3-part series. Click here to read Part 1 and Part 3.
