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10 Super Foods
by Denise Austin, Healthy Cooking
- Super Food: Soy
Special Power: Studies suggest soy can help reduce the risk of breast cancer, osteoporosis and heart disease as well as minimize "hot flashes."
Sneak-it-In Strategies: Toss tofu into a stir-fry; crumble soy protein into pasta sauce; snack on yummy roasted or boiled soybeans; lighten your coffee with soymilk. Also, try adding soy protein isolate as a powerful protein booster to yogurt or juice mixed in a blender.
- Super Food: Tuna
Special Power: The omega-3 fatty acids in tuna, salmon and other "fatty" fishes have been shown to help lower LDL, or "bad" cholesterol levels and minimize menstrual cramps.
Sneak-it-In Strategies: Toss canned tuna into a bowl of pasta; add it to a salad; put cubed tuna steaks and veggies onto skewers and grill.
- Super Food: Skim Milk
Special Power: Low-fat dairy products are rich in calcium, important for building strong bones, teeth and muscles; they also contain potassium, which helps control blood pressure.
Sneak-it-In Strategies: Drink a “skim” café latte instead of black coffee; or add skim milk to a smoothie instead of juice.
- Super Food: Carrots
Special Power: Beta-carotene in carrots is excellent for your eyes, helps keep your arteries clear, and may prevent tumors from growing.
Sneak-it-In Strategies: Snack on carrot sticks; add to canned soups; shred and add to sandwiches.
- Super Food: Blueberries
Special Power: Deep red, purple or blue foods contain phytonutrients called anthocyanins, which have been linked to lower heart disease and cancer risk.
Sneak-it-In Strategies: Add to a smoothie; sprinkle over cereal or waffles; toss into a salad topped with raspberry vinaigrette.
- Super Food: Avocados
Special Power: Yes, they're high in fat, but it's the "good" monounsaturated kind (meaning it won't clog your arteries). In fact, new research shows that avocados may protect against heart disease by lowering your LDL levels. Monounsaturated fats also help make your skin softer and your hair shinier.
Sneak-it-In Strategies: Add slices to a veggie sandwich; stir cubes into chicken and rice soup, dip baked tortilla chips into fresh guacamole.
- Super Food: Spinach
Special Power: Spinach and other dark, leafy greens are rich in bone-fortifying calcium; folic acid, which may help protect against heart disease and birth defects; and vitamin K, a nutrient necessary for proper blood clotting.
Sneak-it-In Strategies: Stack onto sandwiches instead of lettuce; stir into hot soups; sauté with onion and use to top a baked potato.
- Super Food: Kiwi
Special Power: One kiwi contains more vitamin C than an orange; it's also a good source of potassium, which helps keep your muscles functioning properly.
Sneak-it-In Strategies: Cut in half and eat with a spoon; add slices to a bowl of cereal; use to spruce up a citrus salad.
- Super Food: Garlic
Special Power: Eating half a clove daily can help guard against cancer; some studies suggest it may also lower cholesterol levels.
Sneak-it-In Strategies: Sauté chopped garlic and green beans in olive oil; rub toasted bread with a garlic clove, then top with tomatoes, onion and garlic to make bruschetta; poke holes in a chicken breast and fill with bits of garlic to flavor meat while cooking.
- Super Food: Broccoli
Special Power: This cruciferous is packed with cancer-fighting nutrients such as beta-carotene, vitamin C, nitrogen compounds and sulforaphane.
Sneak-it-In Strategies: Sprinkle finely chopped florets on pasta, rice, soups, salads or eggs; steam lightly and place in whole-wheat pitas with hummus.