‘Superfoods’ has become a buzzword in the last few years, but you may be wondering what that even means.
Do they wear a cape? Save the villagers?? Rid the city of the evil villain that’s been plaguing it for years?!
Superfoods are foods that are super high in vitamins and minerals. They give you ‘more bang for your buck’ so to speak.
Regularly including these foods in your diet can lead to a trimmer body since they are whole foods high in nutrients that your body can efficiently metabolize.
Here are 19 of my faves, along with some great ideas on how to incorporate them into your diet!
- Spinach: Rich in iron, spinach makes a great base for salads. It can also be rolled up in lunch meat with some guacamole, or added to smoothies for a nutritional boost that doesn’t affect the taste.
- Romaine Lettuce: Romaine is rich in Vitamin C and beta carotene and makes a GREAT wrapper for sandwiches, tacos, and burgers. You can also switch iceberg lettuce out for romaine to make a much healthier salad.
- Kale: Kale contains lots of beta carotene, Vitamin C, and calcium, and like spinach, is great to add to smoothies. Kale is also super yummy sautéed with some olive oil, chopped onion, and garlic. Add a dash of salt and pepper to finish.
- Red Pepper: Red bell peppers are packed with Vitamin C and are great in so many applications. They make a fantastic alternative to chips for dipping in hummus, guac, or salsa. They are also delicious sautéed and served over virtually any meat. Add roasted red peppers to lettuce-wrapped sandwiches or burgers for a smoky flavor with tons of nutrients.
- Broccoli: Rich in vitamins K, C, and A, broccoli is a nutritional powerhouse. I love it raw dipped in salsa or hummus. It is also an excellent salad topper, and a beloved dinner side dish. I cook my broccoli in chicken broth instead of water to add another flavor dimension.
- Pumpkin: Pumpkin is super good for you, but it tends to get skipped over three seasons out of four. Canned pumpkin puree is available year-round and is an excellent addition to soups, stews, and smoothies. It’s also delicious mixed into a bowl of steel-cut oats.
- Cauliflower: High in fiber, folate, and Vitamin C, cauliflower’s versatility has started to shine here recently. I regularly use cauliflower as both a mashed potato and a white rice substitute. It is also fantastic as a thickener in soups and stews.
- Cabbage: Cabbage contains large amounts of Vitamin K. I love using the pre-packaged coleslaw mixes as a salad base. It is also great added to soups. Cabbage is terrific sautéed with some grassfed butter and nitrite-free bacon as well. Mmmmm.
- Tomato: Tomato is rich in beta-carotene and Vitamin A and there is not much you can’t put it in. I love to just snack on grape or cherry tomatoes (they are great with cottage cheese), but you can also add diced tomato to most any dinner, top any sandwich with it, put it in scrambled eggs, puree it in soup, etc, etc, etc
- Green Tea: Green tea is high in antioxidants and a potent cancer fighter. It comes in many different varieties including decaffeinated. Try making a cup of green tea with honey part of your nighttime routine. You can also purchase green tea matcha powder that is an awesome addition to smoothies.
- Avocado: Avocadoes contain lots of fiber, calcium, Vitamin E and folic acid. I eat avocado with a spoon right out of the peel, but there are tons of other uses. It is a excellent mayo substitute on sandwiches and burgers. It can be added to smoothies without affecting the taste, and it is soooo tasty in/with eggs in the morning. Love me some avocado!
- Blueberries: High in manganese, Vitamin C, and Vitamin K, blueberries make a delicious, super-portable snack. I love them paired with walnuts. They are a great smoothie ingredient and are also delicious in plain greek yogurt drizzled with honey.
- Almonds: Almonds have tons of B vitamins and potassium. They are fabulous by the handful, especially with oranges, but they can be used in lots of other ways too. Add some sliced almonds to a green veggie, use them as a salad topper, or as a crunchy topper for fish.
- Salmon: Salmon is rich in Omega 3s, which are good for our heart. Salmon is a great main dish of course, but is excellent for lunch as well. I now buy salmon packs instead of tuna for my lunches. I like the flavor better and the nutritional value is much greater. Baked salmon is also an awesome salad topper!
- Carrots: Rich in beta-carotene and sweet in flavor, carrots are one of the best snack foods. Baby carrots dipped in hummus is one of my faves. They are also delicious sautéed in grassfed butter til soft, then drizzled with a bit of real maple syrup. Carrots’ sweet flavor lends itself to smoothies as well
- Lemon: By far my favorite way to use lemon is in drinks. I always start my day with a glass of lemon water, but it is also great in green tea. Aside from that, it is excellent squeezed over fish, or used in chicken dishes to add a fresh flavor.
- Brussels Sprouts: I will admit that I haven’t always been a fan of brussels sprouts. But they are so good for you that I decided to give them another try a few years ago and I am SO glad I did! Try this side dish. It’ll convert you if you’re not a fan. 😉 Slice some brussels sprouts, drizzle with balsamic vinegar, sprinkle with salt and pepper, and roast them in the oven. Finish with a handful of chopped walnuts over the top. So good. They are great shredded on salads as well!
- Asparagus: Rich in folic acid, Vitamin C, and fiber, asparagus is a superfood superstar. I love it steamed and sprinkled with parmesan as a side dish, but it is also great chopped up in scrambled eggs, or lightly steamed and rolled up into nitrite-free lunch meat.
- Oranges: Rich in Vitamin C, oranges are great to snack on (I like the baby variety with some almonds). You can also float them in a water pitcher or juice them into green tea. Yum!
Grab some (or ALL) of these on your next trip to the grocery store and up your nutritional game!
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Hey! I’m Julie.
I’m the mother of three, ages 28, 21, and 6, and Gima (grandmom) to a five-year-old grandson.
Over my 28 years of child-rearing I have been ALL the moms (single, married, stay-at-home, working, young, ‘mature’, struggling, stable, etc) and have faced every healthy eating challenge there is.
I’m now the founder of Well Fed Families, and I authored a cookbook called ‘Easy, Healthy Meals for the Tired-Ass Mom’ just for moms like YOU!
I bring tons of real-life, family-raising experience to the table to help other overwhelmed mamas get on a healthier track.
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