Healthy Eating, Diet tips, Recipes and more.
5 Super Foods to add to your diet!
Superfood is a nutrient-rich food considered to be especially beneficial for health and well-being. In other words, superfoods contain the highest nutritional value per calorie as opposed to just regular food. These are foods your diet needs to function and perform at its best. Here are 5 great examples of superfoods you need:
1. Quinoa
Quinoa is actually a seed with a grain-like appearance and
texture. This superfood is one of the few seeds or grains
that contain all 9 essential amino acids that we don’t produce
naturally. It also contains 8 grams of plant-based protein
per 1 cup serving!
Recipe Tip
Try adding a sliced avocado, diced redsweet peppers, a touceof cilantro and a squeeze
of freshlime juice for the perfect healthy summer meal!
Turkey and Quinoa Meatloaf. A recipie that has a great texture and a surprisingly good flavor The secret is the quinoa, which adds wonderful texture and is much nuttier than breadcrumbs.
Quinoa and Asian Flavor Cook it like rice in a rice cooker or on the stove with chicken broth, soy sauce, green onions, ginger, and garlic, and you have a delicious and healthy side dish.
2. Blueberries
Blueberries not only taste great in yogurt, oats, smoothies and
muffins, they’re also full of vitamin C, rich in fiber and contain
cancer-fighting compounds. The daily recommended allowance
of fruit is 2 cups. Researchers have also found that these
berries can even improve cognitive ability and memory!
3. Kale
Kale is a dark leafy green that is by far the healthiest of all the
salad greens in the produce section. Kale contains higher
quantities of antioxidants than nearly all other vegetables or
fruits. It is also a great source of (dairy-free) calcium which is
perfect for Vegan diets, has tons of fiber and rich in iron as well.
Recipe Tip
There are many ways to enjoy kale: in green smoothies, roasted,steamed or stewed.
Keep in mind that the more cooked it is, the fewer nutrients it will have so eat kale as
close to its natural raw state as possible to get the most out of this superfood.
Stir Fried Kale Serve as a salad, as a side dish, or as a main dish with rice.
4. Chia
Yes, Chia as in Chia Pets! These tiny black seeds contain huge
amounts of the fatty acids most essential to our health – more
than any other known plant-based food! In one serving of Chia
seeds provides full daily values of magnesium, calcium, iron
and potassium.
Recipe Tip
To use Chia seeds in your food you’ll want to soak them overnight in water first. Add to
smoothies, salads, sandwiches, cooked dishesand even Chia pudding!
5. Broccoli
Broccoli may not be a child’s favorite food on earth, but it’s
certainly one of the healthiest superfoods in existence. This
tree-looking veggie contains tons of minerals, vitamins, fiber and
contains compounds that even help fight disease. It is a
cruciferous vegetable which means it is a relative of the mustard
plant family and very nutritious. Broccoli has surprisingly high
amounts of folates and vitamin C which are known to reduce the risk of certain cancers, heart disease and stroke.
Recipe Tip
For picky eaters, try adding chicken, noodles and a cheese sauce for a healthy and easy dinner, or serve it with a low-fat dressing to make it more appealing. Otherwise it is delicious raw or steamed.
Other superfoods for diet and nutrition-conscious people:
Strawberries – One cup contains the daily recommended allowance of vitamin C (90 mg for men and 74 mg for women)! Full of antioxidants, this fruit helps repair cells damaged by free radicals and boosts immunity.
Salmon – A great source of Omega-3 fatty acids and tons of lean protein. Eating this fish actually keeps your skin healthier by protecting it from the harmful rays of summer sun.
Watermelon – Sweet tasting, but low in sugar, watermelon contains high levels of vitamins C and A, and makes the perfect low-calorie summer snack. It also contains a good amount of lycopene, another superfood ingredient.
Spinach – this leafy green is iron-packed, full of antioxidants to prevent premature aging and is a natural anti-inflammatory. The vitamin K and calcium in spinach supports strong bones and protects eye health.
Pistachios – full of protein and fiber and they are delicious roasted, in salads and on top of desserts! They are also naturally cholesterol-free, and a single one-ounce serving has as much potassium as a fresh banana!
Almonds – Raw or roasted almonds make the perfect mid-morning or afternoon snack and have the highest per-calorie concentration of essential nutrients of all the other nuts. One serving is just 190 calories and is great for keeping blood glucose levels steady throughout the day.
So as you can see, adding as many of these superfoods to your everyday diet really amps up the nutritional value of your daily calorie intake. This is perfect for people trying to eat healthy and/or working on losing weight. Either way, you want every bite to count! It is highly recommended to buy locally grown, organic and sustainably sourced superfoods whenever possible. Beware canned or processed foods as they will likely contain unwanted preservatives and high amounts of sodium and canned foods lose most of their nutritional value as soon as they are processed. Eat foods as close to their natural raw state as possible and supercharge your lifestyle with these awesome superfoods!
Proper nutrition is the key to a fit physique.
Time efficient meals that can be prepared in mass in less than 25 minutes and can be customized to complement your diet and goals. Just prep, freeze, and defrost.
NUTRITION FACTS
Amount per serving
(without fruit)
Calories 378
Total Fat 3g
Total Carb 41g
(18 g carbs from rice)
Protein 46g
BBQ CHICKEN WRAPPED ASPARAGUS
Super easy way to get your daily dose of veggies, and it's easily customizable.
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2, 3 oz thinly cut chicken breasts
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12 asparagus spears
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2 tbsp BBQ sauce (low sodium, reduced fat)
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Seasonings: cumin, paprika, garlic, pepper
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1 cup diced bell peppers (optional for brown rice)
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Suggested carbs: 1/2 cup brown rice
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Fruit (optional): watermelon pieces
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Set oven to 405°F.
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Measure and cut chicken breasts into thin, 2-3 oz pieces. Feel free to further flatten the chicken with a mallet.
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Season chicken cutlets with 1 tbsp barbecue sauce (for each piece) and your choice of seasonings.
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Chop the ends off asparagus and wrap the chicken around 6 asparagus spears.
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Place the chicken on a baking sheet with the open facing down.
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Bake in the oven for about 8-10 minutes.
Ingredients
Instructions
STUFFED MUSCLE EGGS WITH PITA BREAD
Between the eggs, yogurt, and fish, it packs quite a protein punch. Eat it for breakfast or lunch
Ingredients
NUTRITION FACTS
Amount per serving
(without fruit)
Calories 399
Total Fat 9g
Total Carb 24 g
Protein 55g
-
1 can low sodium wild salmon in water (or tuna or chicken)—I used Trader Joe's brand
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2 hardboiled eggs (only 1 egg yolk)
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Diced green onions
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1 tbsp Greek yogurt
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Seasonings: garlic, sea salt and pepper to taste
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1 leaf of lettuce
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5 cherry tomatoes
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Suggested carbs: 1/2 whole wheat pita pocket
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1 tbsp goat cheese (optional)
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Mustard or barbecue sauce (optional)
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Fruit (optional): kumquats
Instructions
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Boil 2 eggs. Peel them and slice them in half. Remove the yolk from 1 egg (or both eggs) and add to a bowl.
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Add 1/2 can wild salmon to the bowl along with 1 tbsp Greek yogurt, onions, and your other choice of seasonings.
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Mix the ingredients together; then stuff the eggs. Or, add egg whites to the mixture to create a salmon salad.
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Eat the meal with pita bread or stuff the pita with the salad, lettuce, and tomatoes.
SPICY FLANK STEAK KABOBS WITH SWEET POTATO,
BLUEBERRIES AND ALMONDS (HONEY)
Use this post-workout meal—full of vitamins B, E, iron, and antioxidants—to refuel your body, replenish nutrients, and aid in muscle building and recovery.
Ingredients
NUTRITION FACTS
Amount per serving
(without fruit and optional ingredients)
Calories 475
Total Fat 11g
Total Carb 45 g
Protein 35g
- 5 oz lean flank steak (or your serving size)
- Small sweet potato (roughly 200 g)
- 1/2 medium zucchini
- 1 bell pepper (any color)
- 2-3 small wooden skewers
- Seasonings: cayenne, pepper, paprika, garlic, onion
- 1/8 cup blueberries (optional)
- 1 tbsp shaved almonds (optional)
- 1 tbsp raw organic honey (optional)
- Fruit (optional): fresh cherries
Instructions
- Set oven to 405°F.
- Wrap the sweet potato in foil and place in the oven. If you cannot find a whole sweet potato close to your serving size, then simply cut the sweet potato into small pieces, measure them to ensure your serving size portion and bake them on a baking sheet lined with aluminum foil. Bake for about 45 minutes depending on the size. If they are cut in chunks, then bake for only 25-30 minutes.
- Cut flank steak into very small pieces. Season with your choice of seasonings.
- Chop 1 zucchini and 1 bell pepper into small pieces for the kabob.
- Assemble the kabobs, alternating between beef, bell pepper, and zucchini.
- Place the assembled kabob on a baking sheet/pan and bake for 8-12 minutes depending how well you like your meat cooked.
