Your Superfoods that are truly healthy

There is a lot of hype these days over the idea of Superfoods. So, I thought it would be appropriate to discuss some of the foods. But first a definition. A Superfood is defined as “a nutrient-rich food especially beneficial for health and well-being.”

Your Superfoods that are Truly Healthy

Avocados

  • Contain two times as much potassium as bananas.
  • These delicious fruits are high in monounsaturated fat, which lowers HDL.
  • Delicious avocados are also high in folic acid and vitamin B6, two important vitamins that are low in the average person’s diet.
  • Avocados are also rich in fiber
  • They are high in glutathione, which reduces the risk of some cancers.
  • In addition, avocados are high in magnesium which is important for healthy muscles and heart
  • The delicious green gems are also high in Vitamin E, an important fat-soluble vitamin and antioxidant

Below is a super easy recipe I created many years ago. It’s perfect for a light lunch on a warm day.

Folate for Prevention of Birth Defects
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Cottage Cheese with Avocado and Salsa

I created this recipe myself years ago when I had cottage cheese in the house and wanted to make it more interesting. This will make a complete meal with a few whole grain crackers or slice of bread on the side.
Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 204kcal
Author Deborah Hanyon, MPH, RDN, ACE-CHC

Ingredients

  • 2 whole Avocados cut in half, pitted and sliced
  • 2 cup Low-fat cottage cheese
  • 2 tbsp Salsa

Instructions

  • Cut avocados in half; remove pit, peel and slice
  • place 1/2 cup cottage cheese on small plate or bowl
  • place 1/2 of avocado around the outside rim of cottage cheese
  • add salsa to top of cottage cheese

Nutrition

Serving: 0.25Recipe | Calories: 204kcal | Carbohydrates: 10g | Protein: 16g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 0g | Cholesterol: 20mg | Sodium: 520mg | Potassium: 484mg | Fiber: 5g

Beets

The vibrant color of beets is your first clue that these unique vegetables are highly nutritious. But what is the nutrient behind the color of beets? The nutrients are called “Betalains.”

Betalains are members of the carotenoid family. Carotenoids are rich in antioxidants. Antioxidants protect against damage from the sun and other environmental toxins.

The more vibrant the color, the richer the concentration of phytonutrients in a vegetable or fruit. * And beets are no exception. Beets, including the greens, are rich sources of about every vitamin you can think of:

Vitamin A, C, potassium, folate, B6, iron, manganese, magnesium, thiamin, carotenoids, anthocyanins, to name a few.

To help you get a chance to try beets, below is a recipe my husband likes to make.

*NOTE: Beets are an excellent source of natural food colorings. Click here for an awesome website that teaches all about natural dyes, including beets.

Superfoods that are Truly Healthy
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Harvard Beets

Fresh or frozen will do. This recipe uses frozen which can be purchased at Trader Joes or other grocery stores.
Servings 5
Calories 61kcal
Author Deborah Hanyon, MPH, RDN, ACE-CHC

Ingredients

  • 16 oz Beets frozen
  • 1 cup Orange juice

Instructions

  • Put frozen beets and 1 cup orange juice into saucepan
  • Cook at medium heat until tender, about 10 minutes (add water if needed)

Nutrition

Calories: 61kcal | Carbohydrates: 13g | Protein: 1g | Fat: 0g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 71mg | Potassium: 394mg | Fiber: 2g | Sugar: 10g | Vitamin A: 130IU | Vitamin C: 29.2mg | Calcium: 20mg | Iron: 0.8mg

Apple Cider Vinegar

Apple cider vinegar is the result of the fermentation of apple cider, which is made from fresh, crushed apples, including the cores, peels, and flesh.

  • Fermentation occurs when yeast is added to the apple cider mixture. This process produces acetic acid, also known as apple cider vinegar.
  • The healthiest form of apple cider vinegar is the unfiltered, unpasteurized form. This is because the enzymes remain active.
  • Regardless of whether it is pasteurized or not, however, studies show that the acidity in apple cider vinegar protects the stomach against pathogens.
  • The acid stimulates the production of hydrochloric acid in the stomach, which is essential for proper digestion.
  • In some studies, apple cider vinegar caused leukemia cell death and inhibited tumor growth.
  • Apple Cider vinegar is also a source of polyphenols, protective ingredients found in plants.

Interesting Folklore on Apple Cider Vinegar

1. Hippocrates used vinegar to manage wounds.
2. Hannibal of Carthage used vinegar to dissolve boulders that blocked his army’s path.
3. Cleopatra dissolved precious pearls in vinegar and offered her love potion to Anthony.
4. Sung Tse advocated hand washing with sulfur and vinegar to avoid infection during autopsies.

Broccoli, cranberry, bacon salad
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Vegetarian Broccoli Salad

Fresh broccoli combined with raisins or cranberries, red onion, and apple cider vinegar
Prep Time 15 minutes
Servings 6
Calories 209kcal
Author Deborah Hanyon, MPH, RDN, ACE-CHC

Ingredients

  • 2 stalks Broccoli Yield 2 cups
  • 1/2 package Vegetarian Bacon (Stripples or Morningstar Farms Brand) Or regular bacon: Yield 4 slices
  • 1/4 cup red onion finely chopped
  • 1/2 Cup Dried Cranberries or Raisins
  • 2 tbsp Apple cider vinegar 1-2 tbsp
  • 1 tbsp Honey or Sugar Can use up to 2 tbsp
  • 1/2 cup Mayonnaise or less, to coat

Instructions

  • Cut broccoli into small spears (or chop if prefer).
  • Finely chop red onion.
  • Microwave veggie bacon on paper towel 3 minutes, until crisp; OR fry regular bacon until crisp. Cut or break into 1/4 inch pieces.
  • Mix broccoli, red onion, raisins, and bacon.
  • Mix mayonnaise, sugar, and vinegar until smooth.
  • Add dressing to broccoli mixture, stir and serve.

Nutrition

Serving: 1Recipe | Calories: 209kcal | Carbohydrates: 16g | Protein: 2g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 217mg | Potassium: 268mg | Fiber: 2g | Sugar: 3g | Vitamin A: 325IU | Vitamin C: 46mg | Calcium: 29mg | Iron: 0.9mg

Antioxidant-Rich Beet & Berry Smoothie Bowl {full of probiotics!}​

Smoothie bowls… the delicious concoctions that have quickly become everybody’s favorite breakfast-snack-dessert-treat. This Antioxidant-Rich Beet and Berry Smoothie Bowl is made with probiotic-rich yogurt, healthy avocados, and bright pink beets and berries. It’s easy and full of protein whenever hunger strikes! Click here for the free recipe.

References:

Avocado – Why is it a Superfood? 

Superfood Beets

14 Ways Apple Cider Vinegar Could Benefit Your Health

Other Posts from Homeschooling Dietitian Mom

5 Reasons Blueberries are Superfoods

10 Ways to Add Fruit and Vegetables to Family’s Diet

Healthy Alternatives for Picky Eaters

Other Resources

Terrasoul Superfoods Beet Powder

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