Just add one new Superfood a week!
When you make your weekly trek around the grocery store aisles do you tend to buy the same things every time? Same vegetables, same fruit, same protein, maybe you change up your processed foods once in a while? What if for one month, you committed to trying four new Superfoods that are not already in your diet? Sound like a lot? Read over this list of Superfoods (of course there are plenty more than what I have listed) and pat yourself on the back for the ones that are already in your diet. For those you haven’t tried these foods, this is the month to do it – try one new Superfood a week!
Flax seed is rich in omega 3 fatty acids. Blend flax seeds in a coffee mill and store any extra of the ground seeds in the refrigerator. The whole seed does not need to be refrigerated. Check out my healthy tip on this powerhouse seed.
Chia seed is very high in fiber and it is so easy to incorporate into meals and snacks. Add to a morning smoothie, stir some in milk with a splash of maple syrup and let sit over night to wake up to a tapioca like pudding. Add to your baking. The options are endless. Pick up a bag and store in the refrigerator. It will last for a long time!
Avocado is a healthy fat that is not only full of nutrients, but it helps the body to absorb nutrients from other foods. I enjoy half an avocado almost every day.
Mushrooms. Most people either love them or hate them. If you are one of the latter, why not choose a different type and give it another go. Look for Shiitake, Maitake, Reishi and Oyster mushrooms for variety and nutrition.
Cod liver oil is an excellent source of omega-3 fatty acid, vitamin D and vitamin A.
Turmeric is an Indian spice (an ingredient in curry powder) that is high in anti-inflammatory properties, helping to reduce inflammation. Stir into scrambled eggs, sprinkle over rice, or even make a warm mug of turmeric almond milk.
Leafy greens like spinach, kale, arugula, Swiss chard and watercress are excellent nutrient dense foods full of antioxidants. Try a new one a month, tossing in a salad, topping a sandwich, or tossing a handful in a blender drink. Leafy greens should be a staple food in your diet.
Cilantro is a herb that lends a delicious flavour to Mexican dishes like Tex Mex Soup and
Guacamole. It helps to remove mercury and other harmful metals from the body.
Oatmeal is rich in soluble fiber and is a wonderful way to start your day. It stimulates white blood cells which help to destroy cancer cells and viruses.
Green tea contains a powerful antioxidant called EGCG. If you are a black tea drinker, try switching some green tea into your day.
Wheat germ is rich in B Vitamins (the happy vitamin), which is water soluble and easily depleted. Sprinkle wheat germ over breakfast cereals or add to your baking.
Allium vegetables are part of the onion family and include red onions, scallions, garlic, chives and leeks. If you tend to just pick up yellow cooking onions, try one of these for added taste and nutritional value.
Like I said, there are plenty more than what I have listed, but everyone has to start somewhere! What are some Superfoods you love to feed your family?
Connect with Lisa George, Registered Holistic Nutritionist – and take that first step to a healthier you! Contact 613-256-0506 or e-mail lisac.george@gmail.com
