Healthy Eating
Five Super Foods,
Five Super Recipes
By Jennifer Iserloh
iYogaLife’s Skinny Chef Jennifer Iserloh cooked up 5 recipes that include 5 superfoods: flaxseed, grapefruit, whole wheat, spinach, and yogurt. Why are these the tops?
Yogurt
Low-fat plain yogurt is a highly versatile and nutritious dairy food. Easy to add to sauces, baked goods, and breakfast cereals, it’s packed with nutrients like calcium, iodine, riboflavin, as well as helpful bacteria like acidophilus. The active cultures in yogurt can benefit digestion, help to balance bacteria in your system, and protect your body against conditions like yeast infections and certain pathogens in food. It’s a rich source of calcium- just one cup a day gives you 50% of your calcium needs (very important for woman and growing children!)
Flax
Flax contains a lot of Omega-3 fatty acids (6 times more than fish oils). Omega-3 is critical for brain development and has been proven as a powerful antioxidant that helps to protect you again heart disease as well as boosting your immune system. It is even known to help improve your mood and is being studied as a way to alleviate symptoms of bi-polar disorder. Recommended doses of Omega-3 are 1.6 grams/day for men and 1.1 grams/day for women.
Pink Grapefruit
The 100 % pink grapefruit juice is one of the most nutrient rich, lowest calorie fruit juices on the market, just 90 calories for 8 ounces. It contains high levels of vitamin C, potassium, magnesium, and folate. Citrus also works as a natural appetite suppressant and helps to protect skin, teeth, and gums with antioxidants like vitamin C and lycopene. Researchers are currently studying the benefits of eating zest as a potential skin cancer fighter.
Spinach
Popeye knew the score–spinach is by far the most nutritious vegetable. Compared to any other vegetable, it delivers high levels of so many different nutrients in one small package. Here’s what just one cup has to offer for your daily recommended values for vitamin and mineral needs, all for 41 calories and zero fat!
1000% vitamin K (compared to other green veggies like green peas that only have 50%)
300% vitamin A
85% manganese
65% folate
30% vitamin C
35% iron
25% calcium
25% potassium
Whole Grains
You reap the most out of these hearty grains by consuming at least 3 servings daily, but as little as 1 serving has been proven to be beneficial. They are extremely high in fiber, which can help with weight loss, protect against colon cancer, and can even calm IBS. While there are many benefits, the ones most documented are:
• 30-36% reduced risk of stroke
• 21-30% reduced risk of type 2 diabetes compared to white processed bread that causes a spike in blood sugar
• 25-28% reduced risk of heart disease
• help with weight management because they are loaded with fiber
Other benefits include:
• Reduced risk of asthma
• Reduced risk of colorectal cancer
• Reduced risk of cardiovascular disease
• Reduced risk of gum disease and tooth decay
• Reduced risk of high blood pressure
Armed with these ingredients, you can retreat to the kitchen and concoct five perfect meals while playing super chef today!
Super Food Recipes
Chickpea Burger
Black Bean and Turkey Chili
Shepherd's Pie with Cornbread
Southwestern Burger
Spaghetti and Meatballs
Turkey Bacon Club Sandwich
Wonderful recipes ... but just a quick editorial correction: in the chickpea burger recipe, you list it as making 4 burgers, but in the directions, you say "form into 3 patties" ... should be 4.
More comments later, but I love these recipes -- my girlfriend isn't quite ready to go vegetarian / Japanese style, but these fit her taste perfectly!!
Regards,
Jason