Even if some of the associated health claims of superfoods can be suspicious (raspberry ketone fat burners anyone?), some foods do pack more nutrient-and-vitamin punch than others. Here are some easy ways to incorporate superfoods into your diet.
PB & J
This old-fashioned classic is rich in nutrients, vitamins, omegas, and fiber, as long as you choose a nut butter—peanut, almond, cashew, etc.—with no added sugar or other unnecessary additives. Use a spoonful of jam or honey to sweeten the sandwich (on whole grain bread, natch).
Chocolate tofu pudding
Instead of ice cream or other high-fat desserts, try this no-bake, high protein, vegan and carnivore-friendly alternative. Dark chocolate is high in antioxidants and flavor. Note: guessing the main ingredient in this dish makes for great dessert entertainment.
Tuscan white bean salad
Crack open a can of cannellini beans (or cook them from scratch), drain, and add a drizzle of olive oil, some chopped fresh sage or basil, and a sprinkle of salt and fresh pepper (and for those inclined, some chili flakes, too). Grab some crusty bread and you’ve got a meal.
Don’t knock it till you’ve tried it. You won’t even notice a stalk or two of this leafy vitamin bomb in your banana-strawberry-blueberry shake. Try it in juice, too.
After you’ve added a few berries or other fresh or dried fruits to your yogurt (preferably all sugar-free), add a dash of cinnamon. The spice is a natural antioxidant that has been shown to lower blood sugar and helps reduce risks of cardiovascular disease. Think of it as a healthy sticky bun (with added dairy, protein, and probiotics to boot).
Garlic Sweet Potato Fries
Bake thick wedges (at 400 degrees fahrenheit for 15-20 minutes, depending on desired crispness) of the vitamin- and fiber-packed spuds with a drizzle of olive oil, chopped garlic, and a sprinkling of salt. Take note: these are addictive.
On hot and sweaty days (or after a yoga class or workout), sub one small glass of all natural (i.e. no sugar added) coconut water to your daily liquid intake for a charge of much-needed electrolytes. For a brief moment, you might also be transported to the tropical island of your imagination.
A word of caution to the snackers out there: the healthier way to enjoy your homemade, nutrient-rich guacamole is to pass up the tortilla chips in favor of toasted whole wheat tortilla triangles, fresh celery stalks and other crunchy veggie-vehicles. For the guacamole: mash up some fresh avocado and added chopped tomatoes, diced onions, torn fresh cilantro leaves, minced hot peppers (if desired), and salt and pepper to taste.
If you’re up for it, cook up an Indian yellow curry with turmeric (like this one), or try adding a spoon of the spice to your next citrus or carrot juice. Many juice bars and commercially available drinks also now include the antioxidant spice to help clear the digestive and cardiovascular systems since it is a natural anti-inflammatory. Think of it as a tastier alternative to your parents’ orange juice with cod liver oil.
Grab ‘n go. An omega-fatty acid power-packed snack that will tide you over till your next meal.