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Superfoods
Superfoods pack a nutritional punch and nourish you inside and out. These protein- and fiber-rich produce, grains, fresh fish and dairy products help lower cholesterol, have been shown to prevent certain cancers and can improve your skin tone and eyesight. They are the workhorses of the food chain.
In season, they can be found at farmers' markets and should be some of the cheapest foods at your local gorcery. Here, MainStreet’s Top 15 Superfoods, the reasons why they are so super and our favorite recipe for each ingredient.
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Beets
Beets contain lots of natural sugar so they are sweet like candy. They are also full of fiber, potassium and folate — a B vitamin that is key for cell growth, especially during pregnancy.
Price: $2.99 per bunch
Borscht
This meat-free borscht is light and creamy and gets a boost of flavor from dill, lemon juice and juniper berries. Click here for the recipe.
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Yogurt
The active cultures in yogurt, namely lactobacilli, are known as probiotics, which can help stimulate the immune system. Like milk, yogurt is also a fantastic source of bone-strengthening calcium and vitamin D.
Price: $1.33 for 6 ounces
Tangy Greek Frozen Yogurt
Thick Greek yogurt and tangy buttermilk make this a super-refreshing frozen dessert. Click here for the recipe.
Photo Credit: WordRidden
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Kale
Kale is a major antioxidant powerhouse. It is packed with vitamins A, C and K as well as manganese, fiber and iron. It also comes with the benefit of versatility; enjoy it raw, fried into chips or stewed.
Price: $0.79 per pound
Buckwheat Pasta with Kale
This hearty pasta, perfect for winter, gets heft from buckwheat soba noodles, kale and two kinds of cheese. Click here for the recipe.
Photo Credit: Salim Virji
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Coconut Water
The clear water from the inside of young coconuts, coconut water is like nature’s Gatorade. It is packed with electrolytes, minerals that keep the body well-hydrated and relaxed during workouts.
Price: $1.99 for 11 ounces
Scallop Ceviche with Coconut Water
A double dose of coconut (water and milk) plus fragrant lemongrass and spicy chiles gives this ceviche a Thai kick. Click here for the recipe.
Photo Credit: bionic teaching
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Quinoa
Quinoa is a seed with mild nutty flavor that cooks up like a grain. It contains all eight amino acids, or the building blocks of protein, that are key for tissue growth and repair.
Price: $5.49/14 ounces
Quinoa with Moroccan Winter Squash and Carrot Stew
Quinoa makes a great light-as-air salad or a more substantial winter meal, as in this stew with Moroccan spices and squash. Click here for the recipe.
Photo Credit: AlishaV
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Pomegranates
Pomegranates are packed with natural antioxidants and polyphenols that may help prevent and repair DNA damage, help stop plaque from building up in blood vessels and enhance the body’s immune response.
Price: $3.99 for 16 ounces
Pomegranate Jelly
What better way to get your daily antioxidant fix than slathered on your morning toast with this sweet-tart jelly? Click here for the recipe.
Photo Credit: Joe M500
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Lentils
This mighty legume is virtually fat-free and fiber-packed, which means that it keeps you fuller longer by preventing blood sugar from rising too rapidly after a meal.
Price: $2.99 for 16 ounces
Curried Lentils and Sweet Potatoes
Lentils are stewed with a handful of aromatics, including the Indian spice blend garam masala, then finished with crunchy tamari almonds and fresh cilantro, for an intoxicating one-pot meal. Click here for the recipe.
Photo Credit: WordRidden
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Carrots
The carotenoids in carrots are converted to vitamin A, which is essential for eyesight, healthy teeth and skin.
Price: $0.79 per pound
Indian Spiced Carrot Soup with Ginger
Ginger and curry powder are the perfect complement to sweet carrots in this silky soup. Click here for the recipe.
Photo Credit: John-Morgan
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Blueberries
Blueberries are packed with phytonutrients, or plant nutrients, with strong antioxidant properties. Specifically, the antioxidant in this bright blue fruit (and other dark berries), anthocyanin, has been found to neutralize the byproducts of metabolism called free radicals and can help reduce signs of ageing and inflammation.
Price: $3.99 for 6 ounces
Healthy Blueberry and Banana Muffins
There is no guilt with these muffins: oat bran adds fiber, bananas add potassium and blueberries add a burst of antioxidant goodness. Click here for the recipe.
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Garlic
Allicin, the compound that gives garlic its pungency, is responsible for its cardiovascular benefits. Allicin has been shown to prevent platelets in the blood from clotting and is also known for its antibacterial properties.
Price: $2.99 per pound
Thirty Clove Garlic Soup
Don't let the name scare you. The garlic in this silken soup is mellow and sweet. Click here for the recipe.
Photo Credit: CarbonNYC
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Salmon
Salmon is a good source of omega-3 essential fatty acids. They can help lower blood pressure and the overall risk of death from heart disease by reducing inflammation, thinning blood and aiding cell function. Wild salmon is your best bet, as it’s a cleaner choice for the environment.
Price: $8.99 per pound
Salmon Papillotes with Red Peppercorns, Lime and Fresh Ginger
This healthy salmon, flavored with crunchy red peppercorns, ginger and lime juice and steamed in a foil pouch, is delicious beyond the sum of its parts. Click here for the recipe.
Photo Credit: kembelwong
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Avocado
Avocados are high in healthy monounsaturated fats, including oleic acid, the same fat in olive oil which may help to lower cholesterol. Avocados are also a great source of potassium and may speed up the absorption of carotenoids in other vegetables.
Price: $1.50 each
Mushroom Radish and Bibb Salad with Avocado Dressing
A simple salad of sliced mushrooms, radishes and delicate Bibb lettuce gets a dose of richness from this creamy avocado and parsley dressing. Click here for the recipe.
Photo Credit: ms.Tea
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Tomatoes
The lycopene in tomatoes is another antioxidant workhorse. It helps fight against heart disease and has been shown to help protect against prostate and breast cancer. Organic ketchup delivers three times as much lycopene as non-organic brands, or as fresh tomatoes.
Price: $2.45 for 28 ounce can
Slow-roasted Tomato Soup
Roasting whole tomatoes enhances their natural sweetness, caramelizing their sugars as they cook. This soup is great year-round. Click here for the recipe.
Photo Credit: Muffet
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Tofu
Tofu is light, easy to digest and filling. You can broil, purée, stir fry or whip this great source of protein, iron and calcium.
Price: $2.99 for 14 ounces
Wheatberry Salad with Grilled Tofu
Slices of tofu are marinated in a zesty tomato vinaigrette then grilled and served over a vegetable-packed wheat-berry salad. Click here for the recipe.
Photo Credit: modomatic
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Almonds
Almonds contain protein, fiber and mono-unsaturated fat and make you feel fuller longer. So, if you snack on these nuts, you may curb your daily calorie intake. In addition, research has found that a diet rich in almonds decreases bad LDL cholesterol.
Price: $3.49/6 ounces
Pasta in Almond and Garlic Sauce
Puréed, roasted almonds add a nutty intensity to this sauce that is tossed with pasta and finished with a touch of butter. Click here for the recipe.
(Speaking of food, if you're planning a trip to the market, you'll want to take note of this massive packaged food recall.)
Photo Credit: Satoru Kikuchi
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