Healthy Family Foods – 10 Super Foods that Every Family Should be Eating!
In order for you family to have a healthy lifestyle and provide your bodies with the vitamins and nutrients it needs, you should include 10 of the best known super foods into your weekly diet. Not only does each selection help build a strong and resistant system but many also help clean the body by ridding it of wastes.
Most of these super foods might already be in your everyday food selection but try to incorporate the rest into a few meals for added benefits and variety in flavors.
One of the most valuable foods for anyone’s diet, the kiwi fruit is a powerful antioxidant and an excellent source of vitamin C, fiber, potassium, vitamin A and vitamin E. Just one large kiwi fruit can provide your total daily vitamin C requirement.
A great source of Omega-3 fatty acid, iron, protein and also low in saturated fats. While most fats are not good for the body, the good fats in salmon are actually a great source to clear the blood stream and promote a healthy heart. Include this wonderful food once or twice a week in your healthy diet. And did you know that a small 3 oz. serving actually has more than 20 grams of protein?
SIMPLE ORANGE-GINGER SALMON
3 tablespoons orange marmalade
1/2 tablespoon fresh lime juice
1/2 tablespoon soy sauce
3 teaspoons ground ginger
1 teaspoon minced garlic
1/4 teaspoon salt
Preheat oven to 450 degrees. Place a sheet of foil on a cookie sheet and spray with nonstick spray. Combine orange marmalade, lime juice, soy sauce, ginger, garlic, and salt in a small bowl. Place salmon on the foil and squeeze a small amount of extra lime juice over fish. Pour marmalade mixture over the top of the fish and let sit for 1/2 hour on the kitchen counter. Bake fish for 12-14 minutes.
While beans in general are fantastic low fat sources of protein, carbohydrates, calcium, iron, potassium, B vitamins, magnesium, zinc and fiber, edamame have the added benefit of Omega-3 fatty acids for a healthy diet. And did you know that a mere 1/2 cup of edamame beans has around 8 grams of healthy fiber!
SIMPLE CREAMY BEANS & RICE
1 tablespoon olive oil
2 teaspoons minced garlic
3/4 cup white rice (uncooked)
1 (14.5 oz.) can chicken broth
1-1/2 cups edamame beans
1/2 tsp. salt
1/2 cup shredded parmesan cheese
1/2 cup milk or half & half
Sauté rice and garlic in olive oil for 1 minute. Add chicken broth and salt; bring to a light boil. Add edamame beans and stir well. Cover, reduce heat and simmer for 18 minutes. Remove from heat and stir through milk and cheese.
One of the best choices to fill your vegetable portion for a day, broccoli is a multi-beneficial vegetable. It’s full of antioxidants, vitamin C, vitamin A, vitamin K and folic acid, which is known to help keep the heart and eyes healthy against disease.
One of the most readily available vegetables all year round, it’s also a wonderful source of fiber that can be added to a wide variety of meals both raw and cooked.
Although it is a root, ginger certainly merits a seat in the top 10 super foods list. You can find ginger in numerous food dishes and drinks around the world but especially from Asia. Also known to be a wonder root for colds, ginger has warming properties that help you on your way to recovery much faster.
Ginger is a very versatile ingredient for a large number of recipes and can be eaten raw, cooked and baked in many different dishes, candied as healthy sweets, pickled for side dishes and even for slight flavoring in drinks.
A high source of potassium and phosphorous, avocado is also a great source of vitamin K, vitamin C, vitamin E and folate, which is the naturally occurring form of folic acid. Add avocado into side dishes, a number of main dishes or just scoop it raw as a snack.
Eating a variety of nuts is beneficial for the body but like with everything, moderation is the key. Enjoy one handful of nuts every now and then to get a great dose of protein, carbohydrates, potassium, magnesium, iron, calcium, zinc and much more.
Each type of nut has great health benefits, so mixing up a batch of trail mix filled with a variety of nuts and dried fruits is a great choice for snacks on the go.
There is a wide variety of berries available to us today. They are a powerful source of antioxidants, fluids to hydrate the body and fiber for a healthy diet. Not only do they taste great, they are low in calories so you can enjoy them anytime. Perfect additions to many different dishes, mixing berries in yogurt or smoothies is a sweet delight without the guilt. Add mixed berries to your fresh summer salad!
No list of super foods could be complete without the sweet potato. Full of vitamin A, the sweet potato is loaded with nutrients like potassium, vitamin C and calcium. Since it has a wonderful natural sweetness to it that becomes more obvious when baked, it’s a very healthy alternative to a regular baked potato.
Known to work in main dishes, sides, salads and delicious desserts, the sweet potato is one of those versatile ingredients that works well in many different dishes and usually as a healthy substitute for other less nutritious foods.
The benefits and nutritious value of leafy greens is endless. Enjoy your fill of greens (especially those with darker colored leaves) for the benefits of a variety of nutrients including vitamin A, vitamin C, vitamin K, folate, calcium, iron, potassium, magnesium and as a great source of fiber.
Leafy greens like spinach, kale and collards are found in many common dishes, both cooked and raw, so try many different kinds to add variety in your healthy dishes. Make delicious easy creamed spinach.
The final item in the super foods list is not actually considered a food, but has so many different benefits for good health that it simply couldn’t be excluded. Green tea leaves are among those ultimate ingredients for a variety of different uses. Used mainly as a tea, the green tea leaves are also used in baked sweets and cooked in a variety of dishes.
Since it has the lowest amount of caffeine from other teas, feel free to drink three cups or more a day to get all the benefits from its content of amino acids, calcium, iron, carbohydrates, fiber, niacin and a variety of vitamins including vitamins A, C, E, B1 and B2.