This week, your challenge is to try a few new foods you haven’t eaten before. Eating well doesn’t have to involve endless calorie-counting and deprivation. A chef and a dietitian share 14 delicious superfoods that offer numerous health benefits and are easy to include in your meal plan.Superfoods are things that are accessible – everyone can find them in their local grocery store. They are not only full of vitamins, minerals and antioxidants, they can help boost your immune system, especially during cold and flu season. Combine them when preparing your meals – it will boost their power even more.
- Apples
Apples contain the antioxidant quercetin*, are high in fiber and are lower in sugar that other popular fruits, such as grapes and bananas.
- Avocadoes
While higher in calories than other fruits and vegetables, avocadoes are a great source of healthy fats. Instead of using mayo on your sandwich, try slathering a piece of bread with avocado. You’ll get all the benefits of antioxidants without unnatural ingredients.
- Capers
If you like pickles or olives, you’ll like capers. Capers have anti-inflammatory properties, are easy to find and are inexpensive. Try them in salads, tapenades or dishes cooked with lemon juice.
- Cruciferous vegetables
We should be eating cruciferous veggies every day in some form. This group includes Brussels sprouts, broccoli and cabbage, as well as root vegetables. Try them roasted or raw.
- Dark berries
Dark berries, such as blueberries, strawberries and raspberries. These have the highest concentrated amount of flavonoids*. Try to get half a cup of berries four times a week. “For a powerful breakfast, put half a cup of berries on oatmeal with walnuts.
- Dark greens
Dark greens, especially kale. Other dark greens include Swiss chard, spinach and collards. Aim for at least three cups per week. Greens essentially have no calories and carbs, but are rich in vitamins, minerals and fiber. Try sautéing them with olive oil and onions, or use them in a salad.
- Green tea and white tea
Green tea and white tea have food enzymes and chemicals that have the potential ability to fight cancer and heart disease. Tea contains antioxidants, including EGCG*, which is a unique catechin. It helps fight free radicals in our body that damage our DNA and potentially cause cancer. Drink tea unsweetened
- Greek yogurt
Greek yogurt has more protein than regular yogurt and can be used as a mayonnaise and sour cream substitute, or to make a creamy sauce.
- Cottage cheese
Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.
- Coconut oil
Coconut oil is widely marketed as a superfood. The unique combination of fatty acids in coconut oil may have positive effects on your health, such as boosting fat loss, heart health, and brain function
- Jaggery
Jaggery can replace refined white sugar in foods and drinks. Jaggery is said to help support immune, liver and digestive health, as well as help prevent anemia. However, there is no good evidence available to support these claims.
- Nuts
Nuts have antioxidants, anti-inflammatory properties and fiber. They’re easily portable and make an excellent snack. “You can have 40 unsalted pistachios, for example, for only 160 calories
- Quinoa
Quinoa is a vegetable seed that is high in protein and contains all nine essential amino acids. It is high in fiber, fat-free, gluten-free and has a low glycemic index, meaning it won’t spike blood sugar. Eat half a cup two to three times a week as a side dish.
- Tomatoes
Tomatoes can be used in many ways, both cooked and raw. They are full of vitamins, antioxidants and the cancer-fighting nutrient lycopene. Enjoy a bowl of tomato soup, fresh tomatoes sliced on a salad or tomato sauce with pasta.