We see them a lot, super foods. But what are they? I’ve asked Krista Wennerstrom R.D., L.D.N. to explain these foods to us. Here is what she has to say..
It’s a bird, it’s a plane it’s…..SUPER FOODS!!
What is a Super Food you ask? A super food is a food that is packed with vitamins, minerals, antioxidants, fiber and is powerful enough to help you lower your cholesterol, reduce your risk of heat disease and cancer, and, for an added bonus, put you in a better mood.
There are many lists of Super Foods out there. One thing they all have in common: Every Super Food is going to be a ‘real’ and not processed.
Below are a list of the Top 10 Super Foods that I recommend. A healthy diet incorporating a variety of the following Super Foods will help you maintain your weight, fight disease, and live longer.
1. Blueberries (high in antioxidants, fiber)
2. Wild Salmon (omega-3s. Wild Salmon has less PCB contaminant than farm raised)
3. Kale (Vitamins A, C, K, folate, potassium, magnesium, iron, calcium, lutein, fiber)
4. Fat Free Yogurt (live active cultures, protein, B vitamins)
5. Lentils/Beans (protein, fiber, iron, magnesium, potassium, zinc)
6. Almonds (monounsaturated fat, protein, fiber, vitamin E, antioxidants)
7. Avocado (potassium, B vitamins, monounsaturated fat, fiber)
8. Broccoli (vitamin C, carotenoids, vitamin K, folic acid)
9. Sweet Potatoes (carotenoids, vitamin C, potassium, fiber)
10. Watermelon (vitamins A, C, potassium, lycopene and H2O)
Recipe Corner:
I LOVE Kale Chips!!! Have you ever had them? They are fast, easy and amazingly nutritious.
Preheat oven to 325
Spay cookie sheet with no stick spray or lightly coat cookie sheet with olive oil
Place chip size (or a tad bigger) pieces of kale on cookie sheet
Lightly drizzle olive oil or spray with butter flavored cooking spray
Shake some sea salt* on the kale
Bake for 7-10 minutes (or until crisp, right when the sides of the kale start to curl is perfect!). Be very careful on the time, they will burn if you do not watch them very closely
ENJOY!
*You can put all kinds of different seasonings on them such as parmessan cheese, anything you find in your spice cabinet, or fresh squeezed lemon!
Krista Wennerstrom R.D., L.D.N. is the Food and Nutrition Services Director for Aramark Healthcare at Thorek Memorial Hospital in Chicago.
I eat ALL these foods. Great to know!