|
Quinoa
With the New Year in full swing,
super foods are back with a
vengeance. Nutrient-packed and
offering impressive health
advantages, the foods that top
the list are beneficial
additions to everyone's diets
especially those who have
resolved to get healthy and slim
down this year. But rather than
whet your appetite, this list
may confuse you and you
may be wondering what the heck
these foods are, never mind how
to incorporate them into your
diet. Here, we break down the
confusing lingo and give you the
simplest suggestions for trying
them out in the kitchen.
What is it?
In 2016, many a commercial poked fun at this
fiercely popular super food, but
in 2017 quinoa will still be as
popular as ever. The tiny
grain-like seed is touted for
its higher protein content (it
provides all nine essential
amino acids, making it a
complete protein) and is also
gluten-free, making it a safe
choice for those with a gluten
intolerance.
How do I eat it?
Think of quinoa as you would a grain like rice or
barley, and swap it in to
replace those foods in most
recipes. To cook, simply add 1
part quinoa to 2 parts water in
a sauce pot and simmer for 10-15
minutes. Then, use it as a base
to a veggie stir fry, toss it
into a salad or as a simple side
to grilled chicken or fish.
Hemp seeds
What is it?
Another great vegetarian source
of protein, these "seeds" (they
are actually a tiny fruit!) are
high in omega-3 fatty acids,
which are great for heart
health, help lower blood
pressure and cholesterol, boost
brain function, and help
strengthen your immune system
(perfect during cold and flu
season!). Packed with magnesium,
potassium, iron, and filling
fiber, the seed is a nutritional
powerhouse.
How do I eat it?
Hemp seeds have a mild, nut-like
flavor and taste great sprinkled
on pudding or yogurt, blended
into a smoothie, stirred into
oatmeal or pureed into homemade
soups.
Kale
What is it?
This leafy green hit the market
in a major way last year, going
from an intriguing newcomer to a
mainstream superstar. Chances
are you've seen it in bundles at
the grocery store and
incorporated into many dishes on
restaurant menus — and don't
expect it to be going anywhere
anytime soon!
How do I eat it?
If you haven't tried kale chips,
get ready for a new snack
favorite. Preparation couldn't
be easier: Remove kale leaves
from stem and rip into 1 inch
pieces. Spray with olive oil,
sprinkle with some sea salt and
lay them out in a single layer
on a microwave-safe plate.
Microwave for 5 minutes and
ta-da! You have the perfect
low-calorie answer to salty chip
cravings.
Chia seeds
What is it?
The tiny seeds that became
famous for growing you a furry
pet quickly leapt onto the
health food scene, and over the
past year their popularity has
skyrocketed. In addition to the
heart healthy omega-3 fats, chia
seeds have an impressive fiber
content (5 grams per
tablespoon), a nutrient which
many Americans are lacking in
their diets.
How do I eat it?
Chia seeds blend seamlessly into
smoothies or make a great
crunchy finish sprinkled on
salads (move over, croutons!).
If you want to get a little more
creative, chia pudding is a
popular breakfast and snack. To
make, simply combine 1/4 cup
chia seeds, 1 cup milk, and 2
tablespoons of your sweetener of
choice in a container and
refrigerate overnight. And when
it comes to flavors, anything
goes! Cinnamon, vanilla, peanut
butter, berries, bananas,
pumpkin puree, shredded coconut
— the possibilities are endless.
Fermented Foods
What is it?
Fermenting foods is a trend that is spreading like
wildfire among health nuts and
foodies alike. The naturally
occurring process takes place
when the sugar and carbs in a
food are converted into acid. A
byproduct of fermentation is an
increase in probiotics, the
healthy bacteria that we need in
our digestive tracts to aid in
digestion and balance out the
microflora in our gut.
How do I eat it?
While fermenting your own foods at home can be a
fun (and pretty easy!) project,
fermented foods are also
available at the grocery store.
Give rising stars kimchi and
kombucha a try: Kimchi is a
traditional Korean dish made of
veggies and seasonings that
makes a nice side dish to
chicken or beef, while Kombucha
is a drink made from sweetened
tea that has been fermented and
comes in a variety of flavors.
Cacao
What is it?
By this time, the fact that dark chocolate is a
heart-healthy sweet treat is
common knowledge. But the secret
superstar behind those health
benefits is the cacao, the seed
of a fruit that grows on trees.
The cardiovascular benefits come
from polyphenols and flavonoids,
antioxidants that help lower
blood pressure and cholesterol
and keep blood sugar levels
stable. Also offering up a hefty
dose of magnesium and iron,
cacao is sold in powder and nib
form. Added bonus: It signals
the release of neurotransmitters
that boost mood!
How do I eat it?
Minus the added milk and sugar that comes in a
chocolate bar, cacao can
actually be quite bitter, but
the lack of sweetness makes it
more versatile in the kitchen.
The nibs are a great addition to
smoothies — adding a chocolaty
taste, but no additional
sweetness — or as a topping on
yogurt or oatmeal. The powder
can easily be used in brownies
and other baked goods as you
would cocoa powder, or stirred
into milk to make an authentic
hot cocoa.
Goji Berries
What is it?
While they may be new on our
health radar, goji berries are
actually an ancient super food
that have been used by Chinese
practitioners as a medicinal
food for thousands of years to
treat everything from diabetes
to high
blood pressure.
Filled with powerful
antioxidants, the berries are
also great for your skin: Not
only are they high in
astaxanthin, an antioxidant that
helps protect skin from sun
damage, they also contain beta
carotene to reduce inflammation
and promote new skin cell
growth.
How do I eat it?
Tangy in taste and similar in
texture to raisins when dried,
goji berries pair nicely with
yogurt and oatmeal and work well
baked into cookies and breads.
They also make a nice afternoon
snack by themselves or mixed
with nuts and seeds for a
homemade granola or trail mix.
Seaweed
What is it?
No, we're not encouraging you to grab a handful of
the slimy greens that wash up on
shore! But packaged in the
grocery store, this naturally
salty sea vegetable packs a
major health punch. A member of
the algae family, seaweed is
touted for its huge range of
minerals — particularly iodine,
which is hard to come by in most
other foods and is important for
thyroid function, a gland that
regulates hormones. Seaweed is
also an extremely low-calorie
ingredient, making it a smart
menu addition if you're trying
to slim down.
How do I eat it?
Of the many varieties, you'll recognize nori as the
"wrapper" used to make sushi. A
package of nori sheets can
easily be found in the Asian
food section of the grocery
store; pick up a pack and have a
do-it-yourself sushi night at
home! Simply spread a layer of
brown rice on one sheet, then
add avocado, slivered veggies
like cucumber and bell peppers,
and a dash of soy sauce and roll
it up. Seaweed also adds a nice
salty crunch when sprinkled over
a salad — and can even be eaten
straight from the package!
|