Super foods are the trend du jour but lets face it, some of them are downright malicious to your taste buds. (Sour goji berries, tasteless flaxseeds and bitter grass shots, just to name a few). Why force-feed yourself these when there are plenty of foods equally capable but bill-i-ons of times more tasty? Here are some lesser-known healthy foods that are so-so-so delish and it won’t cost you any effort to include them into your meals (if you aren’t already). Here are my personal favourite super foods along with their benefits and ways to eat them.
Originally from Latin America these cactus leaves are eaten as a vegetable and have the proven ability to lower blood sugar and cholesterol due to its high levels of fiber and something called pectin. It also reduces the risk of cardiovascular problems and cancer; this is because cactus leaves contain phenolics and flavonoids, which create antioxidants. This in turn protects healthy cells from damage caused by free radicals. Nopal is also low in calories (14 per serving), packed with vitamins A and C and minerals calcium, magnesium, sodium, potassium and phosphorous.
Nopal can be prepared in many ways, just like any veggie. Add it to your salad, bake them with some onion, rosemary and thyme, simply boil them or mix them in a chicken stir-fry.
As the word describes, heart of palm is the heart of a palm tree, its taste is similar to artichoke. This veggie is low in calories (32 per serving), fat free and contains 1 gram of protein. Most of the calories come from carbohydrates, including energy-providing complex carbs (which are good for you) and natural sugars. You'll also get 0.4 grams of fiber and 506 milligrams of potassium, which keeps your heartbeat regular, stimulates muscles, triggers nerve impulse and offsets your salt intake, lowering blood pressure. It’s also a vitamin B-6 boost, which stimulates metabolism of carbohydrates, proteins and fats.
My favorite way to prepare heart of palms is in a simple salad with cherry tomatoes and avocado. You can also put heart of palm on your pizza (if you’re having an indulgence-day), in any other salad, on a sandwich or in a stir-fry.
Artichoke hearts are not only a great digestive aid but are also packed with nutrients. Artichoke contains high levels of vitamin C, about nine times more than orange juice. It also provides 41% of your recommended daily intake of fiber. The fiber found in artichokes, called inulin, promotes intestinal health by stimulating the growth of good bacteria in the colon. It is also a soluble fiber, which helps lower cholesterol and maintains a balanced blood sugar.
Ways to prepare artichoke are with pasta, a béchamel sauce, lemon juice and asparagus. As a topping on pizza, sandwiches and in salads. Or mix it into a dip.
Aside from a lovely smell and its beautiful color lavender tea induces relaxation, which can help with anxiety, insomnia, stress and depression. Preparing lavender as a tea helps the release of the aromatic oils that create the aromatic smell responsible for its relaxing powers. It can also aid with indigestion by relaxing the intestines smooth muscles. Other traditional uses, which have not been verified by scientific research are against migraines, colic, loss of appetite, toothache, acne, nausea, vomiting, cancer and is even used as a mosquito repellent.
Be sure to use real lavender leaves and not processed tea bags, they often contain an artificial aroma. I generally drink lavender tea when I feel I can’t sleep or need to sleep extra well, and it works like a charm, I sleep like a baby every single time! You can add a little honey for extra sweetness or mix it with earl grey tea if you want the taste without the sleepiness.
Sesame seeds, this tiny but very potent seed is an excellent source of many essential minerals as well as vitamin B1 and dietary fiber. The nutrients found in sesame seeds may contribute to cardiovascular health, reduce inflammation, support respiratory health, protect against colon cancer and osteoporosis as well as other conditions. Black sesame seeds are an excellent source of magnesium and calcium. Magnesium and calcium help regulate blood pressure, reduce the likelihood of developing tension and migraine headaches, reduce the occurrence of airway spasms in asthmatics and regulate sleep patterns. They also boost your intake of trace mineral copper and zinc. These are essential for human health. Copper plays a role in the anti-inflammatory process and activates an enzyme necessary for building collagen and elastin, which provide structure and elasticity to bones and joints.
Sesame can be eaten as a topping for your salad, mixed into a sauce or on vegetables, sushi or fish as well as for baking cookies.
This tiny overlooked black seed is packed with nutrients to up your fiber and mineral intake. The seeds contain a high level of dietary fiber, which helps keep you feeling full and prevents constipation. It also lowers your blood cholesterol levels and serves as good sources of calcium and copper, Calcium maintains your bone health, and also helps your heart and nervous system function.
Eat poppy seeds in your cereal, on a sandwich, in salad or a fruit smoothie.
Radish is often overlooked but is actually a great snack or addition to your salad. It is rich in vitamin C and contains fiber. Radishes also contain a group of compounds called isothiocyanates, which are shown to be effective against certain cancers. A 1/2-cup serving of radish slices contains only 9 calories and 2 grams of carbs. Other reasons for eating radish are the additional vitamin and mineral content. Along with vitamin C the radish offers folate, B vitamins and vitamin K as well as essential minerals that include potassium, manganese, magnesium, calcium, iron, phosphorous, sodium, copper and zinc.
I prefer radishes raw into my salad for a little bite and spice but you can also cook them into stews or soup or mix them into a fresh juice.
White tea is least processed of all teas created by taking the leaves and buds and steaming then drying them to preserve the disease fighting properties. It is also low in caffeine and contains far more antioxidants than green tea. The high powered antioxidant Catechin prevents the growth of cancer cells. Drinking white tea regularly may reduce risk of stomach, liver, skin, breast, colon, prostate, lung, esophagus, pancreas and ovarian cancer. White tea also helps prevent cavities and strengthens your teeth and bones because of the high levels of fluoride.
Let me know if you try any of these and also be sure to share your favourite super foods with me in the comments!
