Top 10 Superfoods to try in 2019!
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Friday, December 21, 2018
Happy New Year!
It’s the new year, and for many of us, that means a time to start new habits, diet or exercise changes, or ways to become healthier in the upcoming year.
Incorporating new superfoods into your diet is a great way to not only lose weight but improve your health. Here is a top ten list of superfoods you should incorporate into your diet this year, with recipes to go along with each superfood!
Top Ten Superfoods to try in 2019 !
Black Sapote
This superfood is easy on your taste buds, it is known for tasting like chocolate pudding! Even though this fruit may look like a green tomato, its custard-like taste makes it taste like a sweet treat. This superfood is loaded with vitamin C. A recent study showed black sapote as a great source of carotenoids and catechins, which help convert fat into energy. This fruit is found in Florida and Hawaii but some growers will ship online.
Black Sapote Chocolate Pudding
-Blend black sapote with dates to create a creamy chocolate pudding
Black Sapote Chocolate Spread
-This fruit is so good you can eat it plain or spread it on top of toast, similar to Nutella
Chia Seeds
Chia seeds are a great addition to your diet. They are packed full of nutrients - protein, fats, omega-3 fatty acids, protein, antioxidants, calcium, and fiber - to give you stable energy all day long. This low-carb superfood helps regulate blood sugar levels and prevent cravings, which means you are less likely to snack on unhealthy food later in the day.
Chia Pudding
-½ cup chia seeds
-2 cups of unsweetened almond milk
-Splash of vanilla extract
-Favorite spices (for example apple pie spice, cinnamon, nutmeg, pumpkin pie spice)
Cupuacu (koo-pwah-soo)
This superfood has been called “pharmacy in a fruit.” The fruit looks similar to coconut but tastes like chocolate, pineapple, and pear. Cupuacu contains antioxidants, vitamins B1, B2, B3, catechins, quercetin, and polyphenols. All of these things can boost weight loss, and burn fat. Most importantly, this superfood can increase your immunity. Cupuacu is naturally found in South America but is making its way to the United States. There are a number of Cupuacu products online, but the best option is to purchase the whole fruit.
Cupuacu Juice
-Use your favorite juicer to make a sweet and healthy drink
Dulse
You may have eaten Dulse before without knowing it. It’s a seaweed, commonly found in sushi. Seawood is a powerful superfood because it is high in vitamins, minerals, and iodine. It can help build stronger bones, boost your immune system, improve thyroid function, lower blood pressure, improve digestion and circulation. One of the best ways to incorporate Dulse into your diet is buying it in flake form in a small spice shaker. You can typically find it at local health food stores or online.
Use Dulse in place of salt!
-Sprinkle on anything you would add salt to - potatoes, eggs, vegetables, salads, soups, even popcorn!
Gou Qi Zi Berry (Goji Berries)
Goji Berries have been called nature's multivitamin. It has a number of nutrients including vitamin A1, B1, B2, C, calcium, iron, carotene, and variety of essential minerals. They increase immune function, improve eyesight, enhances energy levels, improves organ and brain function, lowers blood sugar, and helps with weight loss and obesity. The vast benefits of Goji berries can increase overall health and well being. The berries can be eaten raw, cooked, or dried. They are sweet and tart and look similar to red raisins. Most Asian supermarkets sell Gou Qi Zi but you can also find bars, cookies, drinks, dessert, jams, eye cream, essential oils, supplements and more.
Goji Berry Trail Mix
-4oz of nuts (almonds, walnuts, pecans, etc)
-1oz of Goji Berries
-3oz of healthy trail mix additions (seeds, cacao nibs, goldenberries, etc.)
Kamut
This ancient grain is native to the Middle East. It’s heart-healthy, high in protein, low in calories, and contains a variety of vitamins and minerals. It can help reduce cholesterol, blood sugar, and inflammation. It’s also known as a high energy grain, to keep you feeling energized throughout the day.
Kamut Side Dish
-Kamut
-Stock/bone broth
-Onions
-Celery
-Your favorite savory spices: tarragon, thyme, parsley
Toss in a salad
Longans
This fruit tastes similar to a pear. Studies recently found that longan fruit extract neutralizes free radicals (the destructive molecules that lead to cell aging and DNA damage). It also contains nearly 80% of your daily recommended Vitamin C. It’s also rich in vitamin A and antioxidants. Fresh longans are available from online importers and on Amazon.
Add to your favorite smoothie
Eat the whole fruit (like you would grapes)
-Crack the shell first
-Remove the seed
-Enjoy!
Lychee Fruit
Lychee fruit is seasonal produce that is known for its sweet flavor and high nutritional value. They are chock-full of potassium, vitamins, and antioxidants. Lychee fruit can improve digestion, prevent cancer, regulate blood pressure, improve circulation, boost your immune system and more. Lychee fruit also has great anti-aging factors and can help fight colds and the flu. Eating a couple lychees a day will give you a daily dose of vitamin C, B, and antioxidants.
Fresh Lychee
-Make sure the fruit is firm
-Peel the end of lychee and remove the skin
-Enjoy!
Pu-erh Tea
This fermented tea can help increase weight loss and can help protect your heart and blood vessels at the same time. It can help lower your blood sugar, boost immunity, improve digestion, and lower cholesterol. This tea has a deep, rich, earthy flavor, which is said to appeal to coffee drinkers as much as tea drinkers. Most local tea shops or health food stores carry Pu-Erh Tea.
Cup of Tea
-Rinse your Pu-erh Tea leaves
-Steep for 3-5 minutes
-Add honey if you wish
Teff
Teff is being called the new quinoa! It’s low in calories, high in protein, and it’s a great source of fiber and iron. It’s high in vitamins and minerals and is also gluten-free. You can find it at health food stores or online. It comes in a variety of colors from red to dark brown and white.
Teff Overnight Oats
-Teff grains
-Water
-Your favorite overnight oats toppings (coconut, nuts, cocoa, vanilla, cinnamon, pie spice, fruit, honey)
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