Healthy Living: Best Superfoods and Recipes

Hey there fellow foodies! I hope you are all keeping up with your clean eating. I know it's hard at times, especially when you ride pass a McDonald's and it calls your name... Seriously I think it calls out my name lol. But just remember that eating the bad stuff does more damage than good! Speaking of damaging foods, how about we talk about foods that prevent damage in your body?? I'm talking about superfoods. These foods that have been deemed "super" because of the amazing positive effects it has on your body. We will highlight a few, outline the benefits, and include a yummy recipe. Enjoy!

                                                                                                                                                              

Avacado

Avacados are actually a fruit (most think it's a veggie). They are high in healthy monounsaturated fat and glutathione- a powerful antioxidant that is known to help block over 30 different carcinogens. They are also said to help with anti-aging. Avacados taste good as a spread on sandwiches, with eggs in the morning, or as a dip.

Recipe: Roasted Garlic Guacamole

Ingredients: 3 cloves of garlic, 3 medium avacados, 1/4 cup chopped cilantro (optional), 2 tablespoons fresh lime juice, and 1/2 tablespoon of sea salt. 

Preparation: Cook garlic in a skillet until soft (you can use a little extra virgin olive oil). Let garlic cool and chop finely. Cut avacados in half and scoop flesh into a bowl. Add garlic, cilantro, and lime juice and mash together. Season with sea salt. Serve Chilled. 

Pair this dip with Trader Joe's organic white corn tortilla chips!

                                                                                                                                                            

Kale

Kale is like the ULTIMATE superfood. It is packed with vitamin A, vitamin C, B6, Calcium, manganese, and potassium. One cup of kale is only 36 calories and contains 192% of the daily value of vitamin A. One cup also provides almost 90% of the daily value of vitamin C, which helps prevent damage inside and outside of the cells in your body. And with high amounts of calcium, kale is especially good for those who oppose dairy as a source of calcium. 

Recipe: Sauteed Kale

Ingredients: 2 cups of washed Kale, 1/2 cup organic vegetable stock, 1 tablespoon extra virgin olive oil, 2 cloves garlic sliced in half, half onion diced, and 1 tablespoon Trader Joe's 21 Seasonings. 

Preparation: Heat olive oil in skillet with garlic and chopped onions on medium heat. Add vegetable stock and then kale once stock starts to boil. Add 21 seasonings and sautee for 5-7 minutes or until desired tenderness. 

This dish goes well with grilled salmon or eat it by itself!

                                                                                                                                                           

Sweet Potatoes

Sweet Potatoes are rich in vitamins C, D, and B6, iron, and magnesium, which make them better for you than white potatoes. They are also versatile as you can put them in soups, grill or bake them, or add them to a smoothie. 

Recipe: Mashed Sweet Potatoes

Ingredients: 3 sweet potatoes without skin, 1/2 cup vanilla almond milk, 1 tablespoon ground cinnamon, 1/2 teaspoon ground nutmeg, 1 tablespoon lemon juice and coconut sugar or honey.

Preparation: Cut sweet potatoes into small pieces (the smaller the faster it cooks). Bring 4 cups of water (or enough water to cover the potatoes) to a boil. Add sweet potatoes and boil for 10 minutes or until potatoes are soft. Drain potatoes once cooked and leave in pot (with the flame off). Add vanilla almond milk, ground cinnamon, lemon juice, and ground nutmeg to potatoes. Mash with a fork or potatoe masher. Add coconut sugar or honey to taste (depends on how sweet you want it but don't over-do it). 

Mashed sweet potatoes are awesome with pan seared chicken!

                                                                                                                                                           

Blueberries

Blueberries not only taste great, they are a powerful antioxidant! They have the highest antioxidant capacity out of all fruits. In other words, these babies help boost your immune system and prevent infections. They also neutralize free radicals in your body that can cause disease and affect aging. 

Recipe: Blueberry, Banana, and Spinach Smoothie (single serving)

Ingredients: 1/2 cup fresh blueberries, 1/2 banana, 1/2 cup spinach, 1/2 cup almond milk (if you want it thinner add more milk), 1 teaspoon honey or to taste. 

Preparation: Put blueberries, banana, spinach, almond milk, and honey in blender and blend on high for 1 minute or until smooth. 

Add ice for a chilled smoothie!

So what do you think about the recipes? Will you try any of them? What other superfoods do you enjoy? Talk to me!