1) Avocado
Avocados are packed with nutrients
including vitamins A, C, E, K and B6. They’re a great source of potassium,
omega 3 “healthy” fats and are a complete protein.
This green fruit is good for
lowering blood sugar, preventing heart disease and anti-aging. But the best
part is that it is a nutrient booster: by eating avocado with other foods, you
can improve your absorption of their nutrients by up to 400%! Here are a few of
my favorite uses:
- In my salads as a
substitute for cheese
- Mashed on toast for breakfast or a snack
- Mixed in with any rice or
quinoa dish (really, it goes together sooo well)
- Add to tuna salad as a
substitute for mayo
2) Berries
Berries are rich in nutrients
and low in sugar. Their beautiful pink, red and blue hues are due to a
powerful, disease-fighting antioxidant called anthocyanins, which reduces
inflammation in the body and can help to relieve arthritis discomfort.
Other key ingredients vitamin
C, fiber and folate boast superpowers such as glowing skin/hair, weight loss, lowered
cholesterol/blood pressure and increased seratonin levels to ward off
depression and improve mood.
I like to eat berries alone
or mix in with oatmeal, greek yogurt or granola with almond milk. How berry
wonderful (sorry, I had to)!
3) Ginger
My boyfriend and I are pretty
obsessed with ginger right now. In addition to it tasting delicious on top of
your tuna avocado roll, ginger is great for calming an upset stomach and taming
inflammation in the muscles and joints. It’s spicy flavor can also help you
sweat out a cold during those winter months.
- As a green juice
ingredient or sliced up in herbal tea
- Grated into meat/fish
marinades or any cooking sauce
- Sliced and sauteed with
veggies and grains
4) Kale
You’ve probably noticed that
kale has been enjoying the spotlight recently. Our society is becomming more
health-conscious and interested in disease prevention. As a result, superfoods
that have been used in vegan cooking for years are becomming mainstream.
Kale is one of the must
nutritious foods that you can add to your diet. It is packed with Vitamins A, C
and K, high in calcium, folic acid, iron and contains phytochemicals that have
been suggested through research may help to prevent cancer.
I like to eat kale in a
variety of ways: sauteed with other veggies and mixed quinoa or pasta, added to
soups, salads and baked crisp as kale chips (you can find a million recipes
online).
5) Mushrooms
Did you know that there are
over 14,000 species of mushroom-forming fungi? I didn’t either until I starting
doing the research for this post. Anyway, I probably sound like a broken record
at this point but this vegetable is seriously magical. Scientists have found
that they may protect against certain cancers. Additionally, mushrooms contain
nutrients and immune fighting ingredients such as selenium, potassium,
riboflavin and vitamins B & D.
- Add raw to green salads
along with avocado, tomatoes and carrots
- Saute with onion, garlic
and greens such as arugula or watercress and serve over grains
- Combine with pesto,
parmesan cheese and truffle oil in an omelet
6) Parsley
This powerful green is super
under-rated as a garnish. Just a small sprig of parsley packs a punch of
anti-oxidants like vitamins K, C and A and volatile oils such as myristin which
can help neutralize carcinogens in the body. AND I’M JUST SCRATCHING THE
SURFACE.
Add to green salads, rice and
pasta salads, mixed in with tomato sauce or just pop a few sprigs in your mouth
before any meal.
7) Seeds
These teeny treats are packed
with nutritional power such as healthy doses of protein, omega 3 fatty acids,
calcium, fiber and anti-oxidants and are oh so yummy on a variety of dishes.
- Add Sunflower/Pumpkin seeds
on top of salads, in a trail mix and on top of granola or oatmeal
- Sesame seeds are great in pasta
salads, crushed up on top of sauteed veggies and eaten in paste form as tahini,
which is a main ingredient in hummus.
- Add poppy seeds to creamy
salad dressings, baked goods and roasted veggie dishes
- Flax seeds should be ground
up and sprinkled on cereals and salads or added into baked goods
Xo Saranna
No comments:
Post a Comment