by Karen Roth, MSNC
The term “superfoods” is very popular these days. Often times you see it on protein powders and supplements. They are labeled as such because of the many health-promoting qualities they provide. Superfoods often contain higher levels of vitamins, minerals, fiber, and antioxidants. Your mind may think of Goji or acai berries, but superfoods are not so mysterious. Many are easily found in grocery stores and farmer’s markets. Let’s take a look at the many choices you have to easily incorporate some of these healthy foods into your daily diet.
Let your eyes help you in choosing the healthiest foods, because many dark and brightly colored fruits and vegetables are considered superfoods. The brighter the color, the more health promoting properties they provide.
Berries. No surprise here! Just look at the deep color of a blueberry or blackberry. Among most fruits, berries are the lowest in sugar, and highest in fiber. They are also high in potassium and vitamin C. You don’t have to limit your intake to blueberries or blackberries. Raspberries and strawberries are just a healthy. You can eat these super berries alone, or add them to yogurt, salads, smoothies, or hot cereal. I recommend purchasing organic berries. According to the Environmental Working Group, berries, and particularly strawberries, are the most heavily spray with pesticides.
Fatty Fish. Low in saturated fat, fatty fish such as salmon, tuna, mackerel, herring, sardines and anchovies provide not only a good source of protein, but also an abundance of omega-3 fatty acids. It’s no wonder most fish oil supplements are primarily made from anchovies, sardines, and mackerel. If eating fish is not your thing, I highly recommend supplementing with fish oil so you reap the health benefits from omega-3s.
Dark Leafy Greens. “Hold the Kale Chips!” I can hear what readers are thinking. Kale and spinach are truly superfoods in the family of greens. They are both great sources of potassium; iron; folate; and vitamins A, C, and K. Potassium plays a key role in regulating fluid in the body. Whenever I hear someone complain about “retaining water,” I think of potassium deficiency. Vitamins A and C support immune health while vitamin K plays a crucial role in bone health. You can get a week’s worth of vitamin K by eating just one spinach salad. And, if you don’t like cooked kale, chop it in small pieces and make a super salad. Simply mix the kale with chunks of mango, blueberries, and sliced almonds. Next, stir in extra virgin olive oil and a vinegar of your choice.
Pinole. Here’s one may have never heard of before. Pinole is a super grain made from rare purple maize. Aztecs used it in their diets over 500 years ago for energy and endurance. It has four times the antioxidants of blueberries and is high in protein, fiber, and antioxidants. Pinole has three times the protein and two times the fiber of oatmeal. It’s also gluten-free. You can use it as a hot cereal, put it in smoothies, or even bake with it.
by Karen Roth, MSNC
Super Bowl is right around the corner and it’s not only a celebration of the season’s best football teams but also a time to eat and drink for hours! I always have a large pot of chili on the stove at my Super Bowl parties, along with some of these tasty appetizers. Whether you are throwing your own party, or going to one, try one of these healthy appetizers that are sure to please everyone.
2 Tbsp. butter, divided
2 Tbsp. Olive Your Heart®, garlic flavor
8 oz. baby bella mushrooms, sliced
8 oz. Shiitake mushrooms, sliced
2 portobello mushrooms, thinly sliced
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. fresh thyme leaves
1 tsp. rosemary leaves
SMOKED SALMON TARTAR
2 cups smoked salmon, diced
1/4 cup red onions, diced
1/4 cup capers
1/4 cup Olive Your Heart®, natural flavor
1/8 cup fresh lemon juice
1 avocado, diced
1 lg. cucumber, sliced
Fresh ground pepper
ZUCCHINI SALAD CAPRESE STYLE
2 med. zucchini, diced
1 1/4 cup heirloom cherry tomatoes, sliced in half
1 cup kalamata olives, sliced in half
2 Tbsp. fresh lemon juice
1/4 cup balsamic glaze
1/4 c Olive Your Heart®, basil flavor
1 clove garlic, minced
Salt and pepper to taste
15 small mozzarella balls, sliced in half
1 cup fresh basil, thinly sliced into ribbons
This fresh salad brings color to a table and compliments heavier dishes usually served on Super Bowl game day, like chicken wings. This recipe can be made a day in advance.
by Karen Roth, MSNC
If you are planning your weight loss strategy for the beginning of the year or are just looking for a quick meal replacement or an easy breakfast, smoothies can help you fill that order. There are a ton of powders on the market, but choosing the right one can be daunting. Others may opt for convenience and buy pre-made smoothies in a bottle, but those can be pricey. What if you could make your own healthy smoothie with simple ingredients you have at home? Wouldn't that make your life easier?
Use these five ingredients in your smoothie, and reap some awesome health benefits:
In order to meet the daily requirements of fruits and vegetables, adding one of each of these can help you achieve nutritional balance:
by Karen Roth, MSNC
With Halloween right around the corner, goodies lining store shelves, and bowls of colorful sweet treats around the office, it’s almost impossible to avoid candy during this time of year. But we’re here to help. Below are a few tips to help navigate the sea of sugar.
You don’t have to feel deprived. If there’s a piece of candy you look forward to during this time of year, indulge in a mini version of it. For me, it’s a Butterfinger. I don’t purchase a whole bag, but I buy a bag of mixed bars and set a couple mini Butterfingers aside for myself.
by Karen Roth, MSNC
With autumn upon us, what better time to enjoy seasonal fall vegetables? Beets are one of those vegetables many people shy away from. They seem intimidating. While the preparation calls for a little work, they're worth it for their exceptional nutrient benefits. Beets are an excellent source of folate and potassium. They're also low calorie, with 1 cup of beets coming in at only 75 calories. Here's a recipe you can make that's easy and delicious. (Hint: don't throw out the beet greens!)
BEET & PINE NUT SALAD
1 ½ cup of beets (cooked and peeled)
½ tsp. of salt
2 tbsp. of Olive Your Heart®, natural flavor
1 tbsp. of pine nuts
2 tbsp. of goat cheese
1 tbsp. of balsamic vinegar
Beet greens are similar in texture to Swiss chard and spinach. They are a great nutrient for healthy vision, since they're packed with lutein. They also contain about 800% of your daily requirement for vitamin K, which plays an important role in supporting bone health.
Beet greens contain only 40 calories per cup, and one cup of cooked beet greens provides about 150% of vitamin A, 60% of vitamin C, and 37% of potassium. Try this simple recipe before tossing beet greens into the trash.
BOILED BEET GREEN SALAD
1 bunch of beet greens, thick stems removed
1 tbsp. of Olive Your Heart®, garlic flavor
¼ slice of lemon
¼ tsp. of crushed red pepper
1 tsp. of sesame seeds
Salt and pepper, to taste
Now for another fall favorite – winter squash. You'll find many varieties of this healthy vegetable. One of my favorites is Delicata Squash. It cooks fast, and it's creamy and slightly sweet. The skin is thin, and is even edible if you like. Winter squash is generally low calorie and contains a good amount of folate and other B vitamins, like B-1, B-3, and B-6. Typically, one Delicata Squash is enough for two people. Next time you're in a hurry, consider trying this recipe instead of a potato.
STEAMED SQUASH WITH MAPLE SYRUP
1 Delicata Squash, cut in half long-ways and de-seeded
1 tsp. Olive Your Heart®, natural flavor
1 tsp. maple syrup
Salt, to taste
Cayenne pepper, to taste
Enjoy the new seasonal vegetables coming your way this fall!
The Daily Dose blog features health and wellness articles from Senior Nutritionist & Educator Jolie Root, LPN,LNC; Nutritionist & Educator Laurel Sterling, MA, RDN, CDN; and Featured Guest Blogger Karen Roth, MSNC. Other guest bloggers will also join us.
© COPYRIGHT 2019. ALL RIGHTS RESERVED.