Five Superfoods You Need in Your Kitchen


Although there is no set criteria for determining what is and what is not a “superfood”, they have a common characteristic—they are nutritionally dense.  Here are five super foods that would be a super addition to your meals.

TOMATO.  This fruit/vegetable is the exemplification of a cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they’re a good source of vitamins A, C, and E — all enemies of cancer-friendly free radicals.

GARLIC.  This super food has been used to treat conditions ranging from high blood pressure, high cholesterol, heart disease, and heart attack to certain types of cancer.  Add a few cloves to almost any savory sauce recipe, or create a meat rub before tossing steaks on the grill. Garlic is also an easy add-in for cooked greens and other veggies, and its flavor boost makes it easier to cut down on salt.

SPINACH.   This leafy green is literally packed with nutrients, including vitamins A, C and E, folic acid and calcium. (Spinach also has plenty of iron.)  Spinach can be eaten fresh, steamed, boiled, sautéed or baked into any number of dishes. It’s a great base for a salad and you’ll reap the greatest nutritional benefits when it’s raw.

GRAPEFRUIT.  This juicy citrus fruit is extremely high in vitamins A and C, making it a great immunity booster. Segmented and tossed into a dish, or simply scooped out of its skin with a spoon, grapefruit is a colorful addition to your plate.

GREEK YOGURT.  This naturally thick, tart yogurt is a tremendous source of protein, topping 10 grams per serving, and helps keep you fuller longer. It’s also loaded with probiotic bacteria, which promotes digestive health. If it’s too tart for your tastes, pair the plain, low-fat or fat-free yogurt with natural sweeteners like honey or all-fruit jelly, or top it with fresh fruit, granola or nuts for additional flavor, texture and nutrition.

You can find recipes for these superfoods in the June 2016 issue of the newsletter and on our website.

Lisa Lewis, Author of Healthy Happy Cooking, available now in the online store.