-
Turkey Breast
- Olive Oil
- Black beans
- Green tea
- Eggs
- Milk
- Water
- Sweet potatoes
- Whole grain cereal with protein
- Soy
- Beef
- Whole wheat bread
- Almonds
- Yogurt
- Spinach
- Broccoli
- Tomatoes
- Oatmeal
- Blueberries
- Salmon
- Oranges
- Stir fry veggies
- Whole grain pasta
- Chicken
- Red Bell Peppers
Super Foods Recipe
[Recipe Source]
http://www.allrecipes.com/Recipes/Healthy-Cooking/Super-Foods/Main.aspx
Most supermarkets stock more than 35,000 items, however
every time we shop, we toss same 25 foods into our cart.
Which isn't such a bad thing, as long as you're taking home
the right foods--ones that will keep you healthy.
Why would you even want to consider making the effort to
include healthy food in your diet?
Because foods rich in certain nutrients can reduce your risk
of heart disease and cancer and prevent premature aging!
Aging, and diseases that occur more frequently with
advancing age, are caused by structural damage to cells.
This damage accumulates in tiny amounts each time the cell
divides, eventually preventing the cell from carrying out
normal functions.
One cause of this damage is from free radicals, which are
chemical compounds found in the environment and also
generated by normal chemical reactions in the body.
Free radicals are thought to greatly increase the severity
of—or perhaps even cause—such life-shortening diseases as
diabetes mellitus, strokes, and heart attacks. Increasing
human life span may depend on our ability to prevent free
radical damage. Chemical compounds called antioxidants play
a role in preventing and possibly reversing oxidative damage
in the aging process.
I’ve created a list of foods that will help you build your
diet around the most powerful, disease-fighting,
nutrient-dense, muscle-growing “super foods”.
So add the following foods to your must-buy grocery list.
Use my tips and recipes to easily get them into your diet
and onto your menu. You will find recipes on my website.
Let’s get specific about what the most important foods are
that everyone should include in their diet for maximum
health?
Turkey Breast
Buy it skinless and you get seven grams of protein per
ounce. Turkey is high in B vitamins, zinc, and the cancer
fighter selenium. There are little or no saturated fats.
Plus, it's one of the most versatile cuts of meat around, so
you can easily eat it throughout the week and never have the
same thing twice. Cook a turkey breast in a crockpot and you
have dinner and enough left over for turkey sandwiches the
next day.
Olive Oil
Olive oil is rich in good monounsaturated fat, making it an
ideal food for heart health.
Olive oil also has potent anti-inflammatory properties,
meaning it can help reduce pain and swelling just like a
dose of ibuprofen.
Cook with olive oil and use it as a dressing for your salad.
Quinoa
Chances are you may not be familiar with this exotic whole
grain grown in the Andes mountains. But you should be. It
has a light, mild flavor-making it ideal for those who
dislike other whole grains. Even better, it's higher in
protein than any other grain around, and packs a hefty dose
of heart-healthy unsaturated fats. Quinoa is also a great
source of fiber and B vitamins.
Black Beans
Beans can help you feel energized and fuller longer than
almost anything else you can eat. Black beans have more
fiber per serving than any other member of the legume
family. And, they're stuffed with a highly complex form of
carbohydrate that can take your body a long while to convert
into energy.
Like meat, they're also packed with protein. But unlike
meat, they've got no saturated fats. Black beans also
contain antioxidants and folate, and researchers theorize
that their fiber-folate-antioxidant trio is why a daily
serving of beans appears to lower cholesterol levels and
heart-disease risk.
Add to your diet: For a quick, hearty soup, open a can of
black beans and pour into chicken or vegetable stock along
with frozen mixed veggies and your favorite seasonings. Mash
beans with salsa for an instant dip for cut veggies, or
spread onto a whole-wheat tortilla for a great recovery
meal. Add beans to cooked pasta or rice for extra fiber and
protein.
Green Tea
From cancer prevention to weight loss to potentially slowing
the development of Alzheimer's, green tea has been shown to
help fight almost every major medical ill. Hot or cold,
there's almost nothing better you can drink.
Eggs
An egg a day is A-OK. Here's why: Egg protein is the most
complete food protein short of human breast milk, which
means the protein in eggs contains all the crucial amino
acids your hard-working muscles need to promote recovery. In
addition to boasting some of the highest naturally available
doses around of a vitamin called choline, which is thought
to help enhance memory. They're the gold standard in terms
of providing all the right nutrients for muscle growth.
Eat just one of these nutritional powerhouses and you'll
also get about 30 percent of the Daily Value (DV) for
vitamin K, which is vital for healthy bones. And eggs
contain leutin, a pigment needed for healthy eyes. Don't
worry too much about the cholesterol: Studies have shown
that egg eaters have a lower risk for heart disease than
those who avoid eggs.
Add to your diet: Whether boiled, scrambled, poached, or
fried (in a nonstick skillet to cut down on the need for
additional fats), eggs are great anytime. Use them as the
base for skillet meals such as frittatas. Or include them in
sandwiches, burritos, or wraps as you would meat fillers.
Milk
There are components in dairy that help turn on your body's
fat-burning system and slow down the storage of fat. And
although other forms of calcium supplements are great, this
is one case in which the real thing works the best.
Water
You know you need to be drinking more water, and for good
reason. Water flushes toxins from your system, regulates
body temp, acts as an insulator for joints, prevents kidney
stones, and supplies the body with other crucial minerals.
Without water, none of the other super-foods would matter.
Getting in all that water each day seem like a drag? Try
making a sugar-free lemonade or buy a pack of calorie-free
flavorings to add to your water bottle at work.
Sweet Potatoes
Just a single 100-calorie sweet potato supplies over 250
percent of the DV for vitamin A in the form of
beta-carotene, the powerful antioxidant. Sweet potatoes are
also a good source of vitamin C, E, potassium, iron,
manganese and copper. Together, these nutrients work
together to protect your body against cellular damage of all
types. They're also one of the best foods for muscle
recovery after a tough workout.
Add to your diet: And there are more ways to eat them than
just baked, boiled, or topped with marshmallows. Try
stirring cooked, diced sweet potato into chili, soups or
your favorite potato-salad recipe. You can also grate them
into hamburgers or meatloaf, or use them to make your own
oven-baked fries. Sweet potatoes can be baked, boiled, or
micro waved. You can fill them with bean chili, low-fat
cheese, and your favorite toppings. Baked as wedges or
disks, sweet potatoes make delicious oven fries.
Whole-Grain Cereal with Protein 250 calories a
serving
Look for whole-grain cereals that offer at least five grams
of fiber and at least eight grams of protein. For example,
one cup of Kashi GoLean cereal, which is made from seven
different whole grains, including triticale, rye, and
buckwheat, fills you up with a hefty 10 grams of fiber
(that's 40 percent of the DV) and is loaded with
heart-healthy phytonutrients. It also contains 13 grams of
protein per serving. If you pour on a cup of milk or
soymilk, you'll get 30 to 40 percent of your protein needs
as a runner in one bowl. Other high-protein/high-fiber
cereals include Nature's Path Optimum Rebound and Back to
Nature Flax & Fiber Crunch.
Of course whole-grain cereal is excellent for breakfast--a
meal you don't want to skip since research indicates that
those who eat breakfast are healthier, trimmer, and can
manage their weight better than nonbreakfast eaters. Cereal
also makes a great postrun recovery meal with its mix of
carbohydrates and protein. Or you can sprinkle whole-grain
cereal on top of your yogurt, use it to add crunch to
casseroles, or tote it along in a zip bag.
Soy
Soy is a "perfect food." It has the protein of meat, the
fiber of a whole grain, and the antioxidants, vitamins, and
minerals of the best vegetables and fruits. If you don't
like tofu and soy milk-there are easy ways to boost your soy
intake. Soy nuts and edamame.
Beef
It's not only high in muscle-building amino acids, it's also
a powerhouse of iron and zinc, which aid circulatory health.
In fact, beef is so nutrient-dense that a three-ounce
serving supplies more than 10% of your recommended daily
intake of a number of nutrients, including protein, B6 and
B12, selenium, phosphorus, niacin, and riboflavin. Worried
about the fat? According to USDA data, today's beef is up to
20% leaner than it was a decade ago. In fact, 19 cuts of
beef meet government guidelines as being a lean meat. To
keep the meat you're buying lean as well as tender and
flavorful, opt for cuts with the words round or top in the
name-things like eye round roast, top round, or top sirloin
steak.
Whole-Wheat Bread
Even if you're cutting carbs, there's still a place for
complex whole grains in your diet. They leave you feeling
fuller longer, and they provide the longest possible supply
of sustained energy. Just watch out when you're buying
something that claims to be whole grain. It may only look
brown because it's colored with molasses. Rather than buying
based on color, check the ingredient list. The only true
whole-grain products are those that contain 100% whole wheat
or whole grain listed as the first ingredient on the
packaging.
One study showed that women who eat whole-grain bread weigh
less than those who eat refined white bread and other
grains. Whole-grain eaters also have a 38 percent lower risk
of suffering from metabolic syndrome, which is characterized
by belly fat, low levels of the good cholesterol, and high
blood sugar levels. All this raises the risk for heart
disease and cancer.
Add to your diet: Bread is versatile, portable, and ready to
eat right out of the wrapper. Spread with peanut butter or
stuff with your favorite sandwich fillings and plenty of
sliced veggies for a one-handed recovery meal. Coat with a
beaten egg for French toast, or use as layers or crumbled in
a casserole.
Almonds
High in protein, fiber, almonds are great for your heart,
digestive system, and skin.
How to add to your diet: keep a bag of dry-roasted or
lightly seasoned almonds in your desk drawer at work-and
snack on a handful. You can also use it in place of peanut
butter. Almond butter is perfect spread over whole-grain
toast or on a whole-wheat tortilla, topped with dried fruit,
and rolled up. Add almonds and other nuts to salads or pasta
dishes, use as a topping for casseroles, or throw them into
your bowl of hot cereal for extra crunch. Combine with
chopped dried fruit, soy nuts, and chocolate bits for a
healthy and delicious trail mix.
Yogurt
Besides being a good source of protein and calcium (one cup
provides 13 grams of protein and 40 percent of the DV for
calcium), low-fat yogurt with live cultures provides the
healthy bacteria your digestive tract needs to function
optimally. Just look for the live-culture symbol on the
yogurt carton.
The active cultures boost the number of germ-fighting
bacteria along your intestinal walls. That helps keep you
from getting sick. Studies show that people who eat yogurt
most often are less likely to catch a cold than people who
rarely eat the stuff. Try to buy yogurt that is less than a
week old to ensure you're getting the most benefit from the
active cultures.
Like milk, yogurt contains calcium that not only boosts
fat-burning but also helps you feel satiated, making it an
ideal food for weight loss.
Add to your diet: Low-fat yogurt is great topped with fruit,
granola, or nuts, or used as a base for smoothies. Plain
yogurt can be mixed with diced cucumber and herbs like dill
and spread over grilled tofu, chicken, fish, and other
meats. Yogurt can also double as a salad dressing with
vinegar and herbs. Or mix it with fresh salsa to stand in as
a dip for veggies and baked chips.
Spinach
One serving of these leafy greens is loaded with fiber,
calcium, and virtually your entire day's recommended dosage
of beta carotene, a nutrient vital for immune-system health
and good vision. Spinach offers a blend of phytonutrients
that research suggests may fend off age-related diseases,
such as Alzheimer's, cancer, heart disease, and diabetes.
These phytonutrients also act as antioxidants, warding off
muscle damage brought on by tough workouts.
How to add to your diet: If you can't stand spinach plain,
try dropping it into pasta dishes and canned soup. Toss a
spinach salad with tomato, cucumber, scallions, and an olive
oil-based dressing (the fat from the oil helps your body
absorb the phytonutrients). You can also stuff spinach in
your sandwiches, wraps, burritos, and tacos. Or place
spinach in a heated skillet, toss lightly until wilted, and
use as a bed for grilled salmon, chicken, or lean meat.
Broccoli
This green should be at the top of your list when it comes
to vegetables. It's rich with a healthy supply of iron,
calcium, fiber, and vitamin C, meaning it's good for the
circulatory system, bones, and fighting colds. As far as
vegetables go, this is the one I try hardest to get more
people to eat.
Brocco-phobic? Try it on the sly: Slip it into stir-fries,
onto pizza, or use raw chunks as a vehicle for your favorite
low-fat dip.
Tomatoes
Tomatoes win their high ranking because of a single
nutrient: lycopene. This powerful antioxidant, which comes
from the pigment that gives tomatoes their red color, may
actually help fight off a number of diseases and
ailments-most important for men, prostate cancer. Numerous
studies show that men who have the most tomatoes and
tomato-based products in their diet are less likely to
develop prostate problems than men who rarely eat the stuff.
Tomatoes are also that rare food that's more nutritious when
cooked than when eaten raw. Lycopene becomes more
bio-available to the body after it's been heated. You can
start off the day with a glass of tomato juice and have a
tomato-based sauce a couple of times a week.
Oatmeal
When it comes to eating breakfast in the morning, there's
nothing better than a bowl of oatmeal to spike your energy
levels and provide you with an hours-long supply of fuel.
Oatmeal is also filled with stress-fighting and
immunity-boosting zinc.
If that weren't enough to convince you to pop a bowl in the
microwave, keep in mind that oatmeal can also help promote
weight loss and lower your risk of heart disease. Oatmeal is
filled with high levels of soluble fiber that protect your
heart and arteries by trapping and expelling cholesterol,
dropping levels by up to 30 points or more in some cases.
The best oatmeal may not be the most convenient, however.
Those flavored, single-serving packs are often filled with
added sugar-and therefore excess calories. Instead, stick
with the big tub of oatmeal and add your own fruit and
calorie-free sweeteners, if you need them.
Blueberries
Of all the fruit you can eat, blueberries may be the
absolute best. Whether you're getting them raw, tossed into
cereal, mixed in fruit salad or a smoothie, blueberries pack
more fiber, vitamins, and minerals per ounce than any other
fruit in the produce aisle. Chief among those nutrients are
free-radical-fighting antioxidants.
Need another reason to eat them? How about your memory?
Those same antioxidants that fight disease are also
effective in helping keep connections between cells in your
brain and nervous system healthy, ensuring clearer, quicker
thinking and the best memory possible.
The colorful compounds that make blueberries blue,
blackberries deep purple, and raspberries a rich shade of
red are called anthocyanins--a powerful group of
antioxidants that may help stave off Alzheimer's disease and
some cancers.
Add to your diet: Frozen berries are just as nutritious as
fresh ones, but they keep far longer (up to nine months in
the freezer), making it easier to always have them ready to
eat. Frozen berries make a great base for a smoothie and
there's no need to thaw them. Once thawed, eat them straight
up or add to some vanilla yogurt with chopped nuts. Or liven
up your hot or cold cereal with a big handful. You can also
bake berries with a nutty topping of oatmeal, honey, and
chopped almonds for a sweet treat after a long weekend run.
Salmon
Nutrition-wise, salmon is the king of fish. Besides being an
excellent source of high-quality protein (you get about 30
grams in a four-ounce serving), salmon is one of the best
food sources of omega-3 fats.
These fatty acids are thought to slow memory loss as you age
and boost heart health by regulating heart rhythms and
keeping arteries and veins supple and free of blockages.
While saturated fats lead to obesity, the polyunsaturated
fatty acids in fish appear to correct and prevent obesity,
according to a study published in Clinical Science.
These essential fats help balance the body's inflammation
response, a bodily function that when disturbed appears to
be linked to many diseases including asthma. If you've been
limiting seafood due to possible mercury or PCB
contamination, simply aim for a variety of farm-raised and
wild salmon for maximum health benefits.
Add to your diet: Bake, grill, or poach salmon with fresh
herbs and citrus zest. Gauge cooking time by allotting 10
minutes for every inch of fish (steaks or fillets). Salmon
should flake when done. Precooked (leftover) or canned
salmon is great in salads, tossed into pasta, stirred into
soups, or on top of pizza. Fresh fish keeps one to two days
in the fridge, or you can freeze it in a tightly sealed
container for about four to five months.
Oranges
Eat enough oranges and you may experience less muscle
soreness after hard workouts. Why? Oranges supply over 100
percent of the DV for the antioxidant vitamin C, and a
recent study from the University of North Carolina
Greensboro showed that taking vitamin C supplements for two
weeks prior to challenging arm exercises helped alleviate
muscle soreness. This fruit's antioxidant powers also come
from the compound herperidin found in the thin
orange-colored layer of the fruit's skin (the zest).
Herperidin has been shown to help lower cholesterol levels
and high blood pressure as well.
Add to your diet: Add orange sections to fruit and green
salads, or use the orange juice and pulp for sauces to top
chicken, pork, or fish. And to benefit from the antioxidant
herperidin, use the orange zest in baking and cooking.
Frozen Stir-fry Vegetables
Research shows that eating a combination of antioxidants,
such as beta-carotene and vitamin C, may lessen muscle
soreness after hard interval workouts by reducing the
inflammation caused by free-radical damage. Most
ready-to-use stir-fry veggie combos offer a potent mix of
antioxidants by including red and yellow peppers, onions,
bok choy, and soy beans. And frozen vegetable mixes save
lots of prepping time but still provide the same nutrition
as their fresh counterparts.
Add to your diet: Dump the frozen vegetables right into a
hot wok or skillet, add tofu, seafood, or meat, your
favorite stir-fry sauce, and serve over brown rice. Or throw
them into pasta water during the last few minutes of
cooking, drain, and toss with a touch of olive oil. You can
also mix the frozen veggies right into soups or stews at the
end of cooking, or thaw them and add to casseroles.
Vegetables store well in the freezer for about four months,
so make sure to date your bags.
Whole-grain Pasta
Pasta has long been an athlete’s best friend because it
contains easily digestible carbs that help you restock spent
energy stores. Whole-grain versions are a must over refined
pastas because they contain more fiber to fill you up,
additional B vitamins that are crucial to energy metabolism,
and disease-fighting compounds such as lignans. And even
better, pastas such as Barilla Plus offer whole-grain
goodness along with heart-healthy omega-3 fats from ground
flaxseed and added protein from a special formula of ground
lentils, multigrains, and egg whites to help with muscle
repair and recovery.
Add to your diet: Pasta makes a complete one-pot meal when
tossed with veggies, lean meat, seafood, or tofu. Or combine
pasta with a light sauce, a bit of your favorite cheese, and
turn it into a satisfying casserole.
Chicken
People who workout need more protein than non-exercisers to
help rebuild muscles and promote recovery after tough
workouts. And just one four-ounce serving of chicken can
supply about half an athlete’s daily protein needs.
Add to your diet: Chicken's versatility makes it perfect for
runners with little time to cook. You can bake, broil,
grill, or poach chicken in broth. Leftover chicken works
well on top of salads, mixed into pasta, or stuffed into
sandwiches and burritos.
Red Bell Peppers
Red bell peppers supply nearly 20% of your daily need for
alpha-tocopherol vitamin E. This potent antioxidant heads
off cell damage by busting free radicals that roam
throughout your bloodstream.
Red bell peppers have more immune-boosting vitamin C than
oranges and almost twice as much as their green cousins.
The beta-carotene in red peppers provides the raw material
your body needs to manufacture vitamin A. Raw peppers are
good, but cooked ones are an even better source, since heat
makes beta-carotene more available to your body.
A compound called lycopene in red peppers is one of the best
things you can eat to lower your chances of developing
prostate cancer.
Stick it on the grill
Cut off the top of the pepper (the stem side), and scoop out
the seeds. Slice peppers lengthwise into strips, and place
on the grill over an open flame until soft, about 5 to 10
minutes. Or broil whole peppers on a baking sheet in the
oven, about 15 minutes each side. When cool enough to
handle, peel off the charred skin, slice the pepper, and
discard the seeds. Use the cooked pepper strips in salads or
on sandwiches, or eat them plain as a side dish.
Make a kebab
Cut 1 lb of 1-inch-thick boneless beef top sirloin steak
into 1 1z2-inch pieces. Toss meat with a combination of 1
tsp each of sweet paprika and salt, and 2 cloves of minced
garlic. Thread beef pieces onto four 12-inch metal skewers,
alternating with 1-inch pieces of red bell pepper. Grill
kebabs; serve with wild rice and green salad.
Blend up a sauce
Puree prepared or home-cooked red peppers in a blender or
food processor to use as a sauce over cooked meat. Add the
puree to canned soups to boost their nutritional content and
flavor-or mix with an equal amount of sour cream, and add
salt, pepper, and onion powder to taste for a quick and
healthy dip.
Stuff it
Steam raw bell peppers for five minutes, then cut them open,
remove the seeds, and fill them with a combination of cooked
ground beef and quick-cooking brown rice. Bake at 350
degrees until hot.
Eat it raw
Throw slices of raw pepper on burgers and sandwiches, or
into any cooked or cold pasta dish. (Store-bought, jarred
roasted red peppers work great in these settings as well.)
Or just snack on raw pepper strips by the handful. They
taste great dipped into almost anything you'd eat with a
potato chip or tortilla chip.
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