Variety of nutrient-dense superfoods add up to a super diet

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By: Maria Haisley, RDN
Health and Wellness Advisor for Martin's Super Market's in partnership with Beacon Health System

Meal Makeover Moms/Flickr

Processed foods and fried foods are everywhere! They are quick, easy and abundant. But over time, our bodies pay the price.

With heart disease, diabetes and obesity on the rise, it is a good idea to add whole, healthy, unprocessed foods to your diet and eat fewer processed foods.

Superfood is a popular term used by some people to describe foods that may have more significant health benefits than other types of foods, because of their natural ingredients (no processing required).

The following foods pack a powerful punch of good nutrition. Many of them you may already eat on a regular basis but have never thought of them as “super.”

Add a variety of superfoods to your daily routine, and imagine yourself as the superhero you have always dreamed of being!

  • Beans
  • Blueberries
  • Broccoli
  • Oats
  • Oranges
  • Pumpkin
  • Salmon
  • Spinach
  • Tomatoes
  • Walnuts
  • Flaxseeds
  • Chia Seeds
  • Cruciferous vegetables (Broccoli, Cabbage, Brussels sprouts)
  • Citrus fruits
  • Yogurt
  • Soy (whole, organic)
  • Sweet potatoes
  • Green tea
  • Cinnamon
  • Ginger
  • Turmeric
  • Eggs
  • Garlic
  • Lentils
  • Nuts

Remember, it is the total diet or overall eating pattern that is most important in disease prevention. It is better for you to eat a “super” diet than to concentrate on individual foods. Aim for a variety of these nutrient-dense superfoods as the key to good health.

Here is one of my favorite superfood salads:

Quinoa Salad
with roasted sweet potato, beets, kale and honey Balsamic

Ingredients

  • 1 large sweet potato
  • 5 tbsp. balsamic vinegar, divided
  • 1-2 large beets
  • 1 cup (uncooked) red quinoa
  • ½ medium red onion
  • 3 oz. crumbled goat’s cheese
  • 4 cups Baby kale leaves
  • 1 tbsp. Honey
  • 1 tbsp. olive oil
  • ⅓ cup nuts of choice (pine nuts, almonds, walnuts)
  • Salt and pepper to taste

Directions

  1. Preheat oven to 400⁰ F. Place sweet potato and beets in a bowl, drizzle with olive oil and season with salt and pepper.
  2. Toss together and place on a large foil lined baking sheet. Bake for 15-20 min or until tender, stir occasionally.
  3. Whisk together 3 tbsp. balsamic vinegar and honey. Mix in kale and sliced onion, season with salt and pepper, set aside.
  4. Cook quinoa based on package instructions. Fluff with a fork and let cool.
  5. When vegetables are done roasting, let them cool slightly.
  6. In a large bowl, combine quinoa, kale, onions, dressing and root vegetables. Drizzle with remaining dressing.
  7. Top with goat cheese and nuts when ready to serve.

Be Well,
Maria

Eat Smart. Be Well. is brought to you by Martin’s Super Markets, in partnership with Beacon Health System. For more tips on living and eating healthy, read more from Eat Smart. Be Well.
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