Superfoods: Easy Shortcuts!

Superfoods Unpacked: Easy Ways to Eat Smart

Superfoods are nutrient-dense foods, which means they are loaded with multiple nutritional elements needed to sustain a balanced diet!^[1] There are lots of "superfoods" to enjoy, including nuts, fruits, vegetables, legumes, eggs, and even some dairy items. Superfoods are mostly "whole foods," which means that you are enjoying them in their original form.

Nutritional Information

Nutritional information can help us make sensible decisions about what we eat, but a good starting point is to focus on whole (and super) foods whenever possible.^[2]

Consider whole foods as those that do not require an ingredient label, like a banana or walnuts. If you were to create an ingredient label for a banana, what would it contain? It is crucial to remember the significance of nutritional labels, as they provide essential information such as sodium, fat, sugar, and other nutritional content.

Whole foods are typically abundant in essential nutrients such as minerals, vitamins, proteins, including beneficial plant protein-healthy fats, and antioxidants. Additionally, while fiber is not absorbed by the body, it plays a crucial role in our diet, and most whole foods are excellent sources of this important dietary component. It is important to note that fiber is derived from plant sources.

Shortcuts

# 1 Combining Superfoods-Yogurt, Fruit, and Nuts

• Choose a plain, unsweetened yogurt and mix in walnuts and blueberries. Yogurt provides an excellent source of calcium and protein, similar to most dairy products, and can be low-fat if you select a low-fat option.
• Pay attention to the label—choose a yogurt that doesn't have added sugars, sweeteners, colorings, flavorings, or any unfamiliar ingredients. Additionally, yogurt is rich in live cultures known as probiotics, which can enhance gut health.
• Greek yogurt often has more protein than regular yogurt, which is beneficial if you're looking to boost your protein intake. The addition of walnuts and blueberries provides sweetness and crunch, adding a variety of flavors to the plain yogurt.
  
  I store frozen blueberries in my freezer; they defrost rapidly. Walnuts are rich in healthy fats and minerals, while blueberries provide vitamins and fiber. This delicious lunch or snack can be prepared in under 10 minutes and features three superfoods in one bowl!

#2 Combining Superfoods: Leafy Greens, Nuts, and Veggies

• Creating a salad packed with nutritional benefits is shortcut #2. Seek out the darkest leafy greens available. Generally, the darker the hue, the more nutrient-rich they are. Consider options like spinach, kale, romaine, and others!
• After filling your bowl with greens, forgo the croutons and opt for sunflower seeds or any other seeds or nuts you prefer. The nuts will not only add a satisfying crunch but also provide vitamins, minerals, and fiber, making the salad more intriguing. Don't limit yourself to just sunflower seeds; experiment with various types of nuts—be bold!
• Add a splash of color to your salad with red and yellow peppers, tomatoes, cucumbers, and red onions, and consider including some chopped hard-boiled eggs. For a fresh and simple salad dressing, combine 1 cup of olive oil with 1/4 cup of balsamic vinegar, and season to taste with freshly minced garlic, pepper, fresh thyme, and oregano.
• I like to mix them all in a jar and give it a good shake. Pair this salad with a whole wheat or whole grain roll, skipping the butter—my tip is to dip the roll in a bit of the dressing or balsamic vinegar instead. Although olive oil contains fat, it is rich in monounsaturated fats, which are healthier than the saturated fats found in butter.

This nutritious lunch or dinner, packed with superfoods, takes about 20 minutes to prepare and is brimming with minerals, vitamins, fiber, protein, and more!

#3 Combining Superfoods: Scrambled Eggs, Veggies, and Herbs

Eggs are a powerhouse of nutrition, brimming with minerals, vitamins, and protein. They are incredibly versatile, but my favorite way to enjoy them is in a scramble with a diverse mix of vegetables.

Begin with onions (a "pre-biotic"), red peppers, zucchini, and any seasonal vegetables you prefer. Dice the vegetables into small pieces and sauté them in a little olive oil. Once they are cooked to your liking, add the beaten eggs and cook gently, stirring frequently until done.

Be generous with the vegetables, as they enhance the flavor of scrambled eggs significantly! Remember to include some fantastic flavor boosters through seasonings.

Think about using garlic (a great option due to its impressive health benefits), pepper, cilantro, rosemary, thyme, and other herbs and spices to elevate your egg dish.

Try to minimize salt usage, as you'll discover that other herbs and spices can effectively add a "wow" factor to your scrambled eggs. Pair these eggs with some yogurt or fruit. This dish takes around 20 minutes to prepare, incorporates numerous superfoods, and is packed with minerals, vitamins, protein, and more!

I'm excited to write another blog about superfoods, where I'll delve into legumes, salmon, avocados, sweet potatoes, and perhaps a touch of dark chocolate—just think of the possibilities!

Meanwhile, consider replacing soda and coffee with green tea (and remember to stay hydrated with water). You may find that embracing healthier habits is easier than you think over time.

Until we meet again, encourage yourself to read labels, explore new and nutritious foods, and take a few moments each day to savor the present.

Higher levels of energy;

Improved sleep;

Aids in energy and overall happiness;

Provides a sense of comfort and relief;

Could prevent major diseases such as obesity and diabetes;

Accomplish weight loss and management; and

Improves mental and cognitive functioning.