Superfoods Recipes So Delicious They Make It Easy to Eat Healthy
Spicy Sauteed Kale with Lemon
Superfoods are well above average; they're nutrient-packed ingredients that are believed to promote health. Likely you know about salmon and spinach -- hopefully you're already eating them on a regular basis. Here are other powerhouse foods to incorporate into your diet. All are versatile and delicious -- we have the recipes to prove it!
Peerhaps the ultimate superfood, this leafy green is packed with vitamin K (which helps keep your bones and blood in tip-top shape), vitamin C, and tons of antioxidants and minerals.
Nuts are a nutritional powerhouse, and almonds are just awesome! They promote heart health and contain vitamins and minerals that contribute to lowering LDL (bad cholesterol). Like many nuts, almonds are high in calories, so be mindful of your portions. Eat a handful as a midafternoon snack or switch up a PB & J for an AB & J, try adding almond butter to a smoothie, making pesto with almonds, or enjoying them in a pasta.
Not only does dark chocolate ease the pain of emotionally taxing days but the antioxidants in 72 percent dark chocolate or higher have been shown to decrease the risk of heart disease. (Chocolate with a lower percentage of cacao and more sugar doesn't qualify!)
It's rich and vegan, wonderful for cooking and baking -- as well as for myriad beauty uses. Coconut oil is the latest (greatest?) kitchen must-have. Buy organic, cold-pressed virgin coconut oil for the best flavor and fat composition.
Super indeed, sweet potatoes have an impressive nutritional profile: They are an excellent source of vitamins A, C, and B6; potassium; and more, and are relatively low in calories. They bring vibrant color and sweet flavor to every dish.
Another It ingredient and with reason, chia seeds are full of beneficial omega-3 fatty acids and are a satiating food because they expand when mixed with liquid and help with blood-sugar regulation. These little power players can be used as an egg replacer in many baking recipes.
Forgo cold brew, forget chai -- green tea is what it's all about. It's a broad category, akin to saying "white wine," and not all green tea has the same quality or health benefits. (Green tea has been linked to reducing the risks of heart disease and to boosting metabolic rate, among other things.)
Small but mighty, lentils are packed with iron, which helps the body move oxygen around the bloodstream. Many women are iron deficient so it's a good idea to pack meals with natural forms of iron from lentils, leafy greens, and beans. Lentils come in myriad varieties and have different textures and flavors. Some work best for salad, some for soups or stews -- they don't need to soak and cook much faster than beans. And for days when there's no time to cook from scratch, keep vaccum-packed cooked lentils in the refrigerator.
Low in calories -- just 78 per large egg -- and high in protein -- 6 grams per egg -- these superfoods are a perfect pre-workout snack. Think about that ratio the next time you reach for a breakfast bar or protein shake. But don't limit your egg consumption to snacks; enjoy them for breakfast, lunch, or dinner.