Super Foods seem to be everywhere. That’s great but how do I use them? Here are 10 yummy super foods and how I use them.
It seems like the list of Super Foods is always changing. Every list I looked up was different so I decided to just pick my favorites with a couple I really wanted to try (I had been buying cacao powder but I had not tried raw cacao nibs).
If you maintain a good BALANCED diet containing lots of natural, whole foods such a veggies, fruits, nuts, and grains you will not be bad off.
I sound like a broken record, but I love coconut! Coconut Oil has so many uses, internally and externally. The type of fat it contains, medium-chain triglycerides (MCTs), seems to be the secret to it’s internal benefits. Coconut water is way better for you than sports drinks. It provides the body with the natural hydration, electrolytes, and the potassium you need after a hard workout. Skip that added sugar (real or fake) and dyes.
Recipe: Coconut Crack Bars
- I made mine into balls, obviously this is more of a dessert but it is a better option than sugar and flour laden sweets. Make sure to buy UNSWEETENED coconut! If a recipe has a minimal amount of ingredients it is usually better, especially where sweets are concerned. This indulgence contains a total of 5 ingredients.
When I first read about chia seeds a few years ago they were difficult to find without purchasing a chia pet but now they are available almost everywhere food is sold. These are the super food of the Tarahumara runners in Mexico. The seeds provide a decent amount of carbs without the added sugar, protein, and fiber making them a good alternative to sports drinks when added to a glass of water. Their gelatinous texture when wet help you feel full. I will throw them in my smoothies, add them to my oatmeal, or recently I have been making chia coffee.
Recipe: Dark Chocolate Chia Pudding
- This tastes like a dessert, yet it is a healthier snack to satisfy a sweet tooth. This recipe would be a good pre or post workout snack. I throw a banana in my pudding and skip on the carob powder. Agave is a good alternative to the maple syrup. Sweeteners are always a personal preference. This recipe makes 2 servings!
I really enjoy kale. In my attempt to decrease calories in meals I would usually eat with lots of rice, I have been throwing in handfuls of kale. Kale also ends up in a lot of smoothies. With fewer calories, it offers a good meat alternative to get omega-3 in your diet and actually contains some protein. To show my love of kale I really want this shirt from THE BALANCED BLONDE!!
Recipe: Dark Chocolate Kale and Cherry Smoothie
- I adjusted my recipe from the recipe book Fifty Shades of Kale (get it??). It is made with {{1 frozen banana, 2 large handfuls of kale, 1/2 frozen cherries, OPTIONAL protein powder, 12 oz. unsweetened almond milk, TBS dark chocolate cocoa or cacao powder, and OPTIONAL handful of ice}}.
Indian food is my absolute favorite. Turmeric was always just a spice in curries to me, now I am starting to learn of it’s benefits. Turmeric tea is my new favorite drink before bed. It is good for relaxation and boosting the immune system. I have even tried a vanilla turmeric smoothie that was pretty awesome.
Recipe: “Golden Milk” Turmeric Tea
My mom is super awesome and grows and cans her own beets. I throw these in salads and even enjoy a beet and goat cheese grilled cheese occasionally (Trader Joe’s Honey Goat Cheese is amazeballs). Beets are high in vitamins, minerals, and antioxidants. They are considered to be a quality source of energy.
Recipe: Beet Hummus
- Making homemade hummus is something I greatly enjoy and I recently discovered beet hummus. I am definitely upping my hummus making game. Plus you can’t beat the color, so pretty!
Cacao nibs provide more benefits than dark chocolate because they are not processed and do not contain added sugar. They are an acquired taste. I enjoy them when added to recipes like Chia Pudding and Energy Balls. They are a good source of magnesium which can help prevent migraines. They are also a good source of fiber, iron, antioxidants, and act as a mood enhancer.
Recipe: Peanut Butter Cacao Energy Balls
- I made a few substitutions in this recipe. I used coconut oil in place of the Melt product, PB2 instead of Peanut Flour, and I added a 1 1/2 cups of oats because the recipe was still too runny. Add a 1/2 cup of cacao nibs. I try to keep energy balls around the house as a quick healthy snack.
Avocado is such a wonderful food. It is higher in calories and fat, still these are GOOD sources of each. It has a ton of vitamins. They have more potassium than bananas and loads of fiber. I throw avocado on salads, {{avocado, mango, craisins, faux chicken, and spinach with mango poppy seed dressing}} is a new favorite. Even simpler, I eat them raw with salt and pepper. They are a weekly staple in our house.
Recipe: Avocado on top of a bagel with hummus
- I made this dish so much when I was living by myself. So simple, filling, and yummy!!!! I suggest using everything bagels.
Asparagus is a veggie I always think I need to cook more often. This veggie is high in vitamins, potassium, fiber, AND it is one of the richest sources of rutin, a compound which strengthens capillary walls.
Recipe: Green Goddess Salad
- I used spinach in this salad instead of the suggested greens. This is a spring/summer favorite in our house.
Blueberries are one of my favorite fruit. Research claims blueberries can strengthen your memory. They also have the highest level of antioxidants capacities than any other fruit, vegetable, nut, or spice. I enjoy a good blueberry smoothie every week. They are my favorite topping for oatmeal and make amazing banana ice cream.
Recipe: Fruit Bowl with Mint
- Very simple, but my favorite way to enjoy blueberries {{blueberries, pineapple, banana, and fresh mint}}
Quinoa (KEEN-wah) is one of my kitchen staples. It is incredibly versatile and delicious. Quinoa can pretty much substitute for any rice or pasta. I use it with curries, spaghetti sauces, chili, stir-fries, even with oatmeal as a breakfast cereal. Quinoa is actually a seed that is prepared much like rice. It is a GREAT source of protein. It is a bigger powerhouse containing more fiber than traditional grains. Quinoa is high in magnesium and lots of other nutrients.
Recipe: Quinoa Fried Rice
- I wanted to try a new recipe and this looked super yummy. It fulfills all of my recipe requirements for a dinner meal: easy, healthy, flavorful, lots of veggies, and it has leftover potential. It is definitely a winner.
Melissa’s Nutritional Tidbit: Lindsey’s choices as super foods are fantastic. There are a plethora of super foods that we can all benefit from, but these are great options that aren’t hard to find and are easy to work with. All of these super foods can be found in your local grocery store. I truly believe that a little effort on our parts in the food department can go a long way in our health department. I highly suggest trying at least one of these super foods and incorporating them into your diets. I don’t think you will be disappointed!
HOW DO YOU USE SUPER FOODS?
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