Do you feel like it takes super-hero powers to get through most days as a parent or care giver? As the relaxed pace of summer transitions into the frantic fall full-schedule, we can all use an infusion of super foods to keep on task with good energy and good humor. Start to include more of these in your daily meals now for a whole family of super healthy heroes.
Be fast
Be sharp
Be strong
Super Foods to the rescue!
Super Foods Meet These Three Criteria:
1. High nutrient to calorie ratio. Each calorie is filled with fiber, vitamins, and minerals.
2. Increases metabolism and fills you up on fewer calories.
3. Loaded with antioxidants: nutrients and phytonutrients that protect against memory loss, advanced aging, blue moods, stress, and low energy. (Antioxidants are found in almost all real foods in differing amounts, including: all fruits and vegetables, 100% whole grains, legumes, tea, chocolate, and wine.)
And Deliver:
1. Improved blood flow and better thinking
2. More energy
3. Improved mood
4. Less stress
There are at least 20 foods that meet the Super Food criteria and all non-processed foods are a good start. Here’s our Table365-approved list to get your fall off to a powerful start. In addition to the extremely high-quality, nutritious value of these super foods, we also selected these five based on availability, cost, shelf-life, ease of preparation, and family-friendly recipes. Enjoy!
5 Super Foods for Your Family
1. LEGUMES
Beans top our list of super foods because of their nutritional content and the added bonus that they are a non-perishable pantry basic, inexpensive, and easy to prepare. Legumes are loaded with nutrients that improve mood and preserve memory, contain antioxidants that fight cancer and heart disease, and have low glycemic levels, keeping blood sugar even. Aim for at least 4 cups of beans per person each week.
Feed Your Family: Burritos, tacos, tostadas, chilis, bean soups, stews, bean dip, bean puree, roasted garbanzos (chick peas), hummus, falafel, dal, beans and greens, pasta sauce, baked beans, cold bean salads, hot bean side dishes, rice and beans, and bean burgers.
2. YOGURT
Plain yogurt is a super food because of the high calcium concentration, important for energy metabolism, healthy bones, and stress reduction through mood leveling. Yogurt also provides healthy bacteria to prevent bloating and aid in digestion. To get the most benefit from yogurt, purchase organic, hormone-free plain yogurt. Two cups of yogurt a day is a good goal.
Feed Your Family: Sweeten plain yogurt with honey, jam, or fruit; add to smoothies; substitute plain yogurt for sour cream in dips and casseroles; combine with muesli for breakfast cereal; flavor with vanilla and honey for a dessert topping on fresh fruit and fruit cobblers; layer with granola and fruit for a breakfast or snack parfait; freeze for yogurt-pops.
3. DARK ORANGE & GREEN VEGETABLES
Beat the daily challenge of feeding your family enough vegetables by using the most nutritious of the bunch. An easy rule when vegetable shopping: the darker the vegetable the healthier. Dark orange vegetables are rich in the antioxidant beta-carotene, vitamin C, potassium, iron, and fiber. Dark green vegetables are the best source of vitamin B, folate, and protect against depression, fatigue, and poor memory. Dark greens are also loaded with vitamins and minerals that aid in sleep, clear toxins, and help prevent colds. Aim for two servings a day of either 1 cup raw vegetables or ½ cup cooked vegetables.
Feed Your Family: Butternut squash, acorn squash, yams, sweet potatoes, carrots, pumpkin, bell peppers, red and green peppers, spinach, kale, arugula, leaf lettuce, chard, collard greens, broccoli. Almost all of these can be quickly and easily prepared by roasting or sautéing with two simple ingredients, olive oil and kosher salt.
4. NUTS
Nuts are high in fiber, phytonutrient antioxidants, and contain delicious healthy fats. They help regulate blood sugar and raise the metabolic rate (which helps burn calories). Nutritionally, peanuts can fall in the nut and legume categories – a double bonus of the health benefits. You only need 1 oz. of nuts a day for optimal benefits – easy!
*It’s important to note that while nuts are a super food, they are also a source of severe allergies for some people, and therefore banned from many schools and child care facilities.
Feed Your Family: Snack on plain nuts; make a trail mix with dried fruits and seeds; add whole nuts to granola, green salads, rice dishes, stir-fry, pasta sauces, and curries; add chopped nuts to salads, crusts for chicken or fish, pancakes, muffins, quick breads, on top of cereal and yogurt; make pestos; use finely chopped or ground nuts in sauces, cookies, crusts, and for nut butters. From Sharon’s kitchen: If you have a nut allergy in your house, like we do, replace nuts with seeds and seed butter.
5. CITRUS
Citrus fruits provide many super food benefits including a healthy dose of vitamin C and antioxidants, making them some of the most nutritious fruits. Naturally sweet and tangy, citrus is an easy pleaser for kids. Vitamin C boosts energy by helping to absorb iron and helps reduce stress by lowering stress hormone levels and stress response. Oranges are high in folate (like dark orange vegetables), supporting brain function and good moods. All citrus are filled with phytonutrients, fiber, and potassium providing multiple benefits, including: maintaining energy, fighting cancer, protecting brain function, and improving memory. One piece of fruit or 6 oz. of citrus juice is a good daily goal.
Feed Your Family: Make fresh squeezed orange or grapefruit juices, homemade lemonade; add lemon juice to tuna salad, salad dressings, fish entrées, bean dishes, smoothies, and marinades; use segmented oranges and orange zest in salads (fruit, rice, quinoa, greens); add lime juice to seltzer, salsas, tacos, fish and chicken marinades, sauces and soups; stuff roasted chicken with whole oranges and lemons for moisture and flavor; pack whole or sliced oranges, tangerines, and grapefruit segments in lunches or for snack.
Sounds SUPER to us!
