Posts Tagged ‘superfoods’

Top 10 Non-Perishable SuperFoods

Friday, July 16th, 2010

The term “superfood” is a buzz word that might bring to mind expensive juices or supplement bars, but all it really means is a food with high phytonutrient content. In other words, it’s chock full of nutrients that will promote health in your body! Best of all, they’re easy to find at any local grocery store. We at SuperFood Drive believe that everyone should have access to foods that better nourish their bodies, so in line with our mission, I give you the top 10 non-perishable superfoods:

1. Canned wild salmon and tuna
Wild-caught salmon and tuna are low in calories and saturated fat and are a great source of protein. They also provide high levels of omega-3 fatty acids, which have been shown to help lower cholesterol, protect against heart arrhythmias, reduce cardiovascular disease risk, and prevent type 2 diabetes. Eating a diet rich in omega-3’s may also promote better moods. Be sure to buy salmon or tuna canned in water, not oil, to avoid unnecessary fat.

2. Dried blueberries
Researchers at Tufts University have found that blueberries may boost brain functions which tend to weaken as we age. Blueberries are a great source of vitamin K, which may play a role in preventing osteoporosis and hardening of the arteries. Blueberries also make blood platelets less sticky, lowering the risk of blood clots. Try looking for wild blueberries – they can contain 40% more antioxidant potential than other varieties! Sprinkle them over oatmeal, toss them into salads, or throw them into a dried fruit and nut mix for a snack on the go. Just remember that dried fruit contains more sugar and calories than fresh, so go easy on them.

3. Walnuts
All nuts are high in monunsaturated and polyunsaturated fats, but walnuts are the superstars. They have the highest amount of omega-3 fatty acids, which may help to reduce LDL cholesterol. Walnuts may also reduce the risk of heart disease as evidence has shown that it improves elasticity of blood vessels and reduces plaque accumulation. Remember that nuts are high in fat and calories so eat them in moderation. The best way to receive the health benefits of walnuts is to toss them into salads or pasta dishes, or sprinkle them on top of cereal.

4. Whole grains
Most of us are familiar with brown rice and oats, but have you tried amaranth, millet, or bulgur? Try an unfamiliar whole grain to provide more variety in your diet. Whole grains reduce the risk of heart disease, certain cancers, and type 2 diabetes. It may come as a surprise to some that whole grains deliver as many phytochemicals, though different ones, as fruits and vegetables! Beware when shopping though: brown color does not mean that the food is whole grain. Check the ingredients and look for “whole grain” as the first ingredient.

5. Canned pumpkin
Pumpkin is full of alpha- and beta-carotene, fiber, vitamins C and E, potassium, magnesium, and pantothenic acid. It promotes healthy vision and boosts immune function. The beta-carotene may also reverse skin damage caused by the sun and act as an anti-inflammatory. Try mixing canned pumpkin with some cinnamon, plain yogurt, and a little honey for a healthy treat!

6. Green and white tea
White tea is the best source of catechins, followed by green tea. Catechins are compounds that have been shown to enhance the immune system and help reduce the risk of heart disease as well as certain cancers. Tea also contains antibacterial properties that can decrease cavity-causing bacteria in the mouth. If you’re not a fan of tea, try mixing a few ounces of blueberry, pomegranate, or grape juice with brewed green or white tea, and pour it over ice to get a good dose of antioxidants.

7. Canned beans/legumes (black beans, garbanzo, lentils, nut butters)
Beans and legumes are a great source of protein, fiber, B vitamins, iron, folate, potassium, magnesium, and phytonutrients. Beans are a good source of soluble fiber, which delays the emptying of the stomach, slows glucose absorption, and can lower cholesterol. Lentils are a quick and easy choice since they cook in about 15-20 minutes!

8. Extra Virgin Olive Oil
Rich in beneficial monounsaturated fat and polyphenols, olive oil is a fat you shouldn’t shy away from. It reduces your risk of heart disease, lowers blood pressure, reduces LDL cholesterol, and has anti-inflammatory properties. Replace butter at the dinner table with olive oil to dip bread or rolls into or to use on potatoes and other vegetables. Add spices or balsamic vinegar for extra flavor.

9. Turmeric
A member of the garlic family, turmeric is responsible for making curry and mustard yellow-orange in color. Turmeric has antimicrobial and anti-inflammatory properties, and may help neutralize carcinogens. It also boosts the immune system, and may play a role in preventing colon tumors and Alzheimer’s disease. Turmeric isn’t just for use in curry though – it tastes great in recipes with lentils or stirred into brown rice with raisins and cashews.

10. Cinnamon
This versatile spice has both anti-inflammatory and anti-clotting effects on the body. It helps with asthma as well as preventing heart disease and arthritis. It may also be beneficial for combating diabetes, most likely due to its chromium content, which is an essential trace mineral required by the body for normal carbohydrate metabolism. With all of these health benefits you may want to put cinnamon on everything, but remember: more is not always better! Consuming no more than 1/2 tsp per day is generally recognized as safe. Sprinkle it on top of oatmeal; in coffee, tea or hot chocolate; mix into brown rice or quinoa with raisins and toasted almonds; or sprinkle on top of apple slices.

This list is just a starting point for healthy eating, but keeping these foods on hand in your pantry guarantees you always have access to a quick, healthy snack or meal with huge nutritional benefits. Even better, if you have these foods at home, you are more likely to “Give the Gift of Health” to others by donating them to your local food drive!

For more information on superfoods and healthy eating, visit www.healthcastle.com.

To see how far $5 or $10 will go right now to purchase healthy meals for those in need, visit our online SuperFood Drive.

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Majority of SuperFoods are available as non-perishables!

Friday, February 12th, 2010

Health magazine published an article today listing the best SuperFoods for women.   7 out of the 10 most recommended SuperFoods can all be found in non-perishable form.

Wild Salmon (canned), wild blueberries (dried), oats, walnuts, red beans, olive oil and dark chocolate were on the top 10 list. The 3 items that are perishable are brocolli, avocados and greek yogurt. 

On the list of runner-up SuperFoods, 11 out of 15 are available in non-perishable form.

Almonds, green tea, lentils, pumpkin seeds, soybeans, spinach (canned), quinoa, raisins, sweet potatoes (canned puree), cherries (dried) and tomatoes (canned) are all affordable ways to stock your shelves with SuperFoods.  The 4 perishable items on the runner-up list include beef, eggs, kefir and organic milk.

The take home point is this: every person can stock their own shelves with the non-perishable SuperFoods mentioned here, then supplement with some fresh produce such as brocolli and avocado plus some low fat dairy items such as greek yogurt, eggs, kefir and organic milk. 

By stocking your pantry with these nutrient dense non-perishable SuperFoods, you will Give the Gift of Health to yourself, and to those who receive the foods you donate in the next local food drive.  Make a small change today. Print this list for the next time you go to the grocery store, or print the shopping list from our website: http://www.superfooddrive.com/Get_Involved/Educational_Marketing_Materials

To learn more about why these foods are SuperFoods, read the full article: http://www.health.com/health/gallery/0,,20331905,00.html

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Intentions for the New Year: Pure and Simple Food

Friday, January 8th, 2010

http://www.huffingtonpost.com/nicolette-hahn-niman/avoiding-factory-farm-foo_b_353525.html

Here is a great article to read and think about setting some good intentions surrounding what you eat and where it comes from. The typical new years resolutions include losing weight, exercising more, perhaps going on a diet or in other ways “cleansing” your life (of bad relationships, old clothes, clutter, etc).  This year, instead of resolving to “de-clutter”, I recommend a goal of “purifying” with an emphasis on simplicity, not deprivation and on quality, not quantity.

The next time you sit down (or stand up) to eat a meal, take a moment to think about where your food came from. Depending on how processed the food is, it may take a while to actually figure out what exactly you are about to eat and where in the world it originally came from.  This is the best way to eat a healthier diet — to select simple foods with the least amount of ingredients possible. When purchasing items at the grocery store, you know you are safe when selecting produce (especially when it is organically and locally grown!), and by looking at the ingredients on the back of canned and packaged items, you can do the same.  For example, select the natural peanut butter with salt and peanuts as the only ingredients, choose whole grain cereals with few ingredients that you can understand (even better: choose whole grain or steel cut oats).  My philosophy: if you cannot pronounce it, you don’t want to eat it!

So start this year simply: no guilt-laden diets, just choose simple, pure foods.  By default, this will lead you to consume more fruits, vegetables, whole grains, nuts, seeds and lead proteins (perfect!).  Add herbs and spices and you have a very healthy diet, not from depriving yourself of what you want, but rather by putting more attention at what it is you are putting in your body.  Food really is medicine, so stop and think about what you are eating and where it came from.  If there is a way to get that food in a more pure, wholesome form, go for it!

Wishing everyone a healthy, simple and pure 2010!

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SuperFoods at Super Value! Try non-perishable versions!

Wednesday, October 21st, 2009

We all keep seeing articles about “superfoods”…so what exactly are they and why are they all so seemingly expensive?  SuperFoods are foods that pack a nutritional punch (most health benefits per calorie) and are recommended in our daily diet. Most people think good for you foods cost more, especially since companies target the consumer with fancy bottles and colorful advertisements for products with blueberries or acai that cost a ton!  But your SuperFoods don’t have to be expensive… if you take a look at the list of the SuperFoods below, you’ll see most of them are inexpensive, and you can buy non-perishable versions to ensure your healthy investments don’t go bad and can be used anytime you want!  Don’t sacrifice nutrition for price during this recession-just learn to buy wisely!

Here is the list of some of my personal favorite SuperFoods and how you can use them in everyday cooking.

Beans

When it comes to nutrition and value for money, beans get an A-plus. They’re high in B vitamins and fiber, and all for just pennies a serving. They’re also easy to add to everyday dishes. Plus, with so much variety, you’ll never get bored. Try adding them to soups and stews and using less meat. Also, you can make bean burritos, tacos and even bean dips.  Mix beans with canned or frozen cord and some feta cheese, lemon and olive oil for a delicious side salad or topper for your fish!

Blueberries

With all the positive press about blueberries, it’s hard to overlook that these little berries contain more disease-fighting antioxidants than most other foods. And they’re not hard to like. You can freeze them and eat them frozen as a snack, add them to your morning cereal or oatmeal, blend them into a smoothie, or even add them to your muffins, pancakes and waffles.  My personal favorite is straight from the container: rinse, dry and munch!

Oats

Oats are low in fat and an excellent source of fiber.  A bowl of oatmeal in the morning will fill you up until your mid-morning snack or even until lunch! If a bowl of oatmeal doesn’t appeal to you, try adding oatmeal instead of breadcrumbs next time you make a meatloaf, or use it as a topping along with nuts for fruit desserts. I usually buy mine in either the bulk bins or opt for the store brand canisters to save some extra cash.  Oatmeal can also make a great mid-afternoon snack.  Keep some organic, low-sugar instant oatmeal packets in your desk and simply add hot water, stir and enjoy (for only 160 calories or less!) You will definitely make it to dinner without feeling ravenous.

Oranges

We all know oranges are packed with vitamin C that helps boost our immune system. Buy a can of mandarin oranges (in its own juice) and add them to your salad or as an afternoon snack.  One of my favorite salads is made with organic baby spinach, dried cranberries, chopped walnuts and mandarin oranges.  Toss with a light basalmic dressing and voila!

Pumpkin

Although it is all the rage this time of year, this SuperFood is not just for Thanksgiving. Pumpkin is known to lower our risk of lung, colon and breast cancer. And apart from the usual pumpkin pie, you can add pumpkin to soups, brownies, or eat it straight from the can.  Canned pumpkin (not to be confused with canned pumpkin pie mix which is much higher in sugar!) is only 40 calories per serving and I like to mix my pumkin with some non fat or soy yogurt, add cinnamon and top with some chopped walnuts and/or raisins.  Tastes like a yummy pumpkin mousse and it is high nutrients for low calories!

Salmon

This SuperFood is the most expensive of the most well-known SuperFoods, but it doesn’t have to be. If your budget can’t stretch to fresh salmon, maybe eat it just once a month and for the rest of the time, try the canned variety. Canned wild salmon can be used in place of tuna or added to sandwiches, you can make salmon burgers with it (check out http://www.welovefish.com/canned.htm for some great canned salmon recipe ideas!)

Spinach

I admit, I used to turn my nose up at canned spinach (even with all the great Popeye cartoons in the back of my mind), but canned spinach is a great option to the fresh option.  You can add it to dishes with lots of other ingredients and you’ll hardly notice it’s there, but you can get the health benefits from it. Spinach is full of iron, calcium, folic acid and Vitamin K.  You can add spinach to soups (such as minestrone), make pesto with spinach or add it to pasta salads, omelettes and frittatas.

 Tomatoes

I probably don’t have to give you any suggestions on how you can add tomatoes to your everyday foods. However, just don’t think tomatoes; there are also tomato-based sauces and soups, too.

Walnuts

I always use toasted walnuts for recipes like fruit cobblers, crumbles, and when I make homemade pesto sauce. You can also add them to muffins or sprinkle toasted ones on your salad. These can also be found in the bulk bin section at the supermarket.  Remember that hearty bowl of oatmeal I mentioned earlier? My favorite SuperFood breakfast is a serving of oats (steel cut if I have the time to cook them, rolled oats if not), topped with 1/4 cup chopped walnuts, 1/4 cup fresh or dried blueberries and a sprinkle of agave syrup to sweeten. De-lish!

Remember, SuperFoods do not have to be expensive! Think outside the box, don’t get caught up in the colorful advertisements for green-tea miracle drinks or acai juice detoxes, just go find some of the awesomely nutritious SuperFoods in forms that fit your budget.

Have a Healthy Day!

Variations of this story previously appeared on Featurewell.com , budgetsmartgirl.com and http://charlotte.creativeloafing.com

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