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

Southwestern Burger Recipe


The Skinny Chef calls this her  “beauty” burger.  Besides great flavor, the salsa adds tang and plenty of vitamin C, vitamin E, and antioxidants; all of which are important for maintaining beautiful skin!  I like to be lean and use turkey instead of beef, that cuts up to 40 grams of fat compared to traditional burger recipes.

Makes 4 burgers

1 pound lean ground turkey meat
2 cups baby spinach, thinly sliced
2 tablespoons ground flax
1 cup plain low-fat yogurt
1 tsp salt
1/4 tsp freshly ground black pepper
1/2 tsp mild or hot chili powder
2 tablespoons olive oil
4 whole-wheat burger buns

Salsa:
1 ripe Haas avocado
1 pink grapefruit, sectioned
1/4 cup cilantro leaves, chopped
1/4 cup fresh lime juice (from about 3 large limes)
1/2 tsp salt

In a large bowl combine turkey, spinach, flax, yogurt, salt, pepper, and chili powder if using.  Mix until well incorporated.  Form into 4 1/4-pound patties.

Preheat oven at 400°F.  Heat a large oven-proof skillet over high.  Add the oil. When the oil is hot, add the burger patties.  Decrease the heat to medium and brown on both sides 3-4 minutes.  Slide the skillet into the oven and bake for 6-10 minutes until the burgers are cooked through.

Meanwhile combine all the ingredients for the salsa in a small bowl.  Place the burger in the bun and top with salsa.  Serve immediately.

More Super Food Recipes

Chickpea Burger
Black Bean and Turkey Chili
Shepherd's Pie with Cornbread
Spaghetti and Meatballs
Turkey Bacon Club Sandwich

Chickpea Burger
To make our tasty Southwestern burger vegetarian, substitute chopped chickpeas and following the recipe below.  Chickpeas add plenty of fiber and make this burger heart healthy!


Makes 4 burgers

2 15-ounce cans chickpeas, drained and rinsed
1/2 cup breadcrumbs, whole-wheat
1/4 cup parsley, chopped
1/4 cup onion, finely chopped
1 tsp garlic, minced
1 egg or egg substitute, beaten
1 tsp salt
4 whole wheat burger buns

Place the chickpeas in a food processor and pulse until chopped, but not mushy.  Transfer to a bowl.  Add the breadcrumbs, parsley, onion, garlic, egg and salt.  Stir until the parsley and breadcrumbs are well combined.  Shape into 4 even patties. 

Heat a medium skillet over medium-high heat and coat with non-stick cooking spray.  Add patties to the skillet and cook 4-5 minutes or until golden.  Flip the patties and cook an additional 4-5 or until golden. Serve patties on whole wheat buns.

More Super Food Recipes

Black Bean and Turkey Chili
Shepherd's Pie with Cornbread
Southwestern Burger
Spaghetti and Meatballs
Turkey Bacon Club Sandwich