We hear this word often, right? But what does it truly mean? What is a “superfood”?

Superfood - a food from nature that offers multiple nutritional benefits to your body. 

I may have just blown your mind there….I know! 

This means most of you already have superfoods in your pantry, if you try to eat healthy at all!! Superfoods each have several, if not multiple, important nutrients to power pack each meal. Try to mix up produce, grains and healthy fats so you can get multiple benefits from your garden/grocery store. This practice of incorporating superfoods and new ingredients can encourage an overall healthful life

One thing I also have found through research is labeling foods “superfood” is often more of a marketing tactic than actually meaning a special category of food/ingredient. When someone sees the word superfood on a package, automatically a switch is flipped in their mind that we are eating healthier not realizing that we still need to look at the ingredients. Often the pretty package that entice us to buy the special one of a kind superfood has added unhealthful and processed ingredients, in order to make the food have a longer shelf life. It is actually a good thing if your food goes bad - that means the food may be less processed. 

“Superfoods” to add to your healthy cabinet/fridge:

1. Berries

They offer a great source of fiber and are naturally sweet – making berries perfect for adding sweetness to cookies, pancakes, oatmeal, smoothies or just as a snack.

*Tidbit: If the berry is not in season, I would buy them frozen because they are often more nutrient-dense and cheaper!! #budgetfriendlyhealth

 

2. Fish

My go-to choice of fish includes salmon, tuna steaks, trout and my mom likes sardines (no judgement if you end up actually liking them).  Fish is very high in Omega 3 fatty acids and protein. This is another option to the steak you may gravitate towards if you are trying to stay away from red meat.

*Tidbit: I’ll use the leftover fish from one dinner to make healthy fish tacos the next night. 

 

3. Nuts and seeds

Nuts and seeds are a form of plant protein and unsaturated fat. They are considered monounsaturated fats that have been shown to reduce the risk of heart disease. (Nuts are heavier on the calorie side, so I would eat a small handful at a time.) Also, nuts can create a creamy and thick consistency to dishes. 

*Tidbit: I have even found recipes to make cheese sauces using ground cashews. (It actually tastes delicious, so I would try it before you knock it!)

 

4. Leafy greens

It is important to mix in different greens. It is better for your body to get a mixture of different greens like collard greens, spinach, and kale. Leafy greens include many nutrients: vitamin A , vitamin C, vitamin K, calcium, magnesium and fiber. One rule of thumb: The darker the leaf the more nutrient dense the greens. 

*Tidbit: Leafy greens are sometimes hard to digest, so if you sauté them on the stove top, they can be easier to digest. 

 

5. Sweet potatoes

Sweet potatoes are considered starchy vegetables that are naturally sweet. They include nutrients such as fiber, vitamin A and more. They are very filling and make great sides or even meals if you out some sort of fat like olive oil on them to keep you full longer. 

*Tidbits: I have recently been loving making hamburger buns out of my sweet potato slices to make my burger gluten free. Or you can make French fries by chopping up the potatoes and throwing them in the oven.

 

6. Olive Oil/Olives/Avocados/Avocado Oil

These fats are a great way to complete a meal because they keep you full longer and are considered unsaturated monounsaturated fats. I use olive oil and avocado oil as salad dressings and in cooking. Also, they are full of healthful antioxidants.

*Tidbit: When you heat up the oils the chemical makeup is changed and may lose some of the nutrients. These fats are still great for you though - in small amounts.

 

7. Cruciferous vegetables

Aka: usually the vegetables you thought you hated or fed to the dog when you were younger!! Some examples include broccoli, brussel sprouts, cabbage, cauliflower and radishes. These vegetables have fiber, vitamins and phytochemicals within their leaves and stalks. 

*Tidbit: You can roast or steam a few different cruciferous veggies on a pan with fresh rosemary, sea salt and olive oil and make a week’s worth of quick and healthy sides.

 

8. Beans

I always have a can of beans on hand - they can be used in salads, bean dishes, tacos, dips and so much more. I try to keep kidney beans, black beans, red beans and garbanzo beans on hand. I buy them in cans, but you can get bags of dried beans - just know the dried beans will take more time to prepare. Beans include healthful nutrients like insoluble fiber and soluble fiber which will make you stay full longer. They are also plant-based proteins that are low in fat.

*Tidbit: When I am buying canned beans or any canned food, I will often check the number of ingredients, including the amount of sodium listed on the ingredient list. I will aim for beans with fewer added ingredients and I strive for around 2,300 mg or less of sodium per day. 

 

9. Spices/Herbs

Spices are in a whole category of their own – they are compact houses of nutrients. Each spice that you include in your recipe has a different health benefit. Some that I love to use are turmeric, garlic, ginger, cinnamon, cumin, cayenne and nutmeg. I will also try to include rosemary, basil, chives and mint from my garden.

*Tidbit: You can freeze your herbs in water (try an ice cube tray) to make them last longer. Then when you need some herbs with a little liquid in recipes just throw a block of frozen herbs in the pot or glass.

 

3 Extra Bonus Tidbits:

1.Try to mix up the “superfoods” you eat daily because each superfood offers your body a different mix of nutritional benefits!!

2. As you buy “superfoods,” just know where they are coming from because if the foods are processed then they can be less healthful!

3. When living on a budget, try to get organic foods if you will be consuming the entire food like blueberries, but if you are not eating the outside of the food like bananas or melons then you can buy store brand (organic verses non-organic is a conversation to have on its own - haha!).

*Disclaimer: these are just some of the benefits of the above food items. You can find other examples of “superfoods” and their benefits when doing research!  Always consult with a medical professional when significantly changing your diet.

XOXO

JB!