By Ricki McKenna
There are many “superfoods” considered chock full of vitamins, minerals, fiber and other nutrients considered good for almost every human. However, there are also people who have sensitivities and allergies to some of them. So, are they for everyone?
My logical answer is “maybe,” then come the reasons or at least the obvious responses like, “I don’t like broccoli or kale,” or “cilantro tastes like soap.” “Tomatoes make my fingers swell,” possibly due to the seeds or skin as in “nightshade” veggies/fruits that have been found to aggravate joint problems and other conditions. All of this and more are truths and justifications I’ve heard as a nutritionist, chef, host and grandma, from people who fall in one group or another — “allergic to,” “don’t like” or “just don’t want.”
However, there are more of us who can munch on red peppers or broccoli and cauliflower than the sensitive ones, for whom I lament. Perhaps they may be missing some wonderful tastes and dishes. Thank God there are other fruits and veggies that are just as yummy that they — and more of us — can enjoy.
Here are just a few “superfoods” for your health and wellbeing, and a short “why” and “how” to include them in your culinary creations.
1. Berries of all kinds — blue, black, straw, elder, rasp — are high in fiber, naturally sweet and their wonderfully rich colors indicate nutrients high in antioxidants and disease-fighting properties.
Include them even when not in season, as they are a group of foods that are just as healthful frozen as fresh. Add to smoothies, cereals, plain yogurt (less added sugar) and add the ones you love. Also great in salads and for snacks.
2. Fish is a lighter, easily-digested, delicious and nutritious source of protein and omega-3 fatty acids — great for your joints, cognition and helping to prevent heart and other diseases.
Fresh, frozen and canned fish are a wonderful alternative to heavy meats that are harder to digest. Choose fish that are the highest in omega-3 content such as salmon, tuna steaks, mackerel, herring, trout and sardines.
3. Dark, leafy greens provide good sources of vitamins A, E, C, K, fiber and calcium. With more calcium than dairy products, versatile leafies are full of natural phytochemicals that help keep our blood flowing smoothly. There are cleansing leaves such as dandelion greens for your liver that also boost your immune system to give you antioxidant protection against disease.
Use them in everything from smoothies and salads to edible garnishes. Spinach, chard, kale, collards, arugula, mustard and even beet greens can be roasted, sauteed and added to soup/stews for flavor, color and disease prevention. Basil and other leafy herbs provide zest, delicious aroma and protection from colds.
4. Nuts. such as almonds, Brazil, pistachios, walnuts, pecans, hazelnuts. etc., are good sources of plant protein. They contain monounsaturated fats, lots of vitamins and minerals that may also help reduce the risk of heart disease. A great late-evening snack, nuts can help your brain (walnuts) and Brazil nuts are a good source of selenium.
Besides snacks, nuts add texture, protein, good fats and flavor to baked goods, muffins and other food creations. Toss them into plain yogurt or cottage cheese, smoothies or cereals. They’re great chopped with sweet potatoes and add more crunch to salads. Or blend up some nut butters.
One more hack for the nuts: Once you get them home, please put them in sealed glass jars or containers with good seals. Nuts have oils and are subject to rancidity, which makes them good candidates for keeping in the refrigerator. They need no thawing, can be eaten roasted or raw and will keep longer and fresher in the cold environment.
4. Olive oil is one of the best oils for cooking — and dressing salads. High in vitamin E, polyphenols and monounsaturated fats, it’s another food that helps reduce the risk of heart attack. With a fairly high flash point, it’s good for sautéing and flavoring vegetables, fish and meats.
Use olive oil in place of butter with pasta or rice dishes. Combined with butter, onions and garlic, it brings out the flavors of most foods, especially mushrooms. Drizzle on salads with lemon juice or a splash of apple cider vinegar and it’s an easy, bright salad dressing.
These “superfoods” should give you some “food for thought” as well as a few sure additions to your choices of food for the week and beyond. Choose a few different ones to consume weekly, such as fish, two or three times per week, which is recommended by most nutritionists and other health professionals.
A changing variety of greens is a staple in my refrigerator for making cool salads and tummy-warming sides. And yes, even things like beet greens and collards can be chopped raw into a salad along with your lettuces or cabbages, or sauteed with other veggies. They both contain an amazing amount of vitamins K, A and C, as well as calcium, magnesium, and folate.
Ricki McKenna, CN, is an intuitive chef, speaker, author and lover of food. Subscribe to her Patreon (www.patreon.com/rickiskitchen) or book a free 20-minute chat at www.rickiskitchen.net where you can also find information about “Come Cook with Me,” a live cooking show with commentary at 11am on Thursdays.