like a lot of RD friends, I love a good super food. But as per most things, there are ongoing debates on what exactly constitutes a “super food” as opposed to a “healthy food” or just a “food.” Like the term “clean eating” (which I really dislike), super foods do not have a hard and fast definition, so what they are is fairly subjective.
so what is a super food?
as an expert in the field of nutrition, I use the term “super food” when talking about foods that have high levels of multiple nutrients with proven health benefits – antioxidants, omega 3 fatty acids, complete proteins, healthy fats, vitamins and minerals. Basically, foods that give you a lot of “bang for your buck.”
a lot of times when the term super food is used, it’s linked to antioxidant content of a food – think blueberries, rich in the flavonoid anthocyanin, and with good reason. These nutrients inhibit inflammation, increase detoxification, and upregulate some antioxidant enzymes, and studies have shown people with diets high in antioxidant-containing foods may have a lower risk for chronic disease and some cancers (though the research is very much ongoing, and fascinating). As I said in my last post, eating antioxidant-rich foods after a tough workout or race can also aid in recovery because of the above functions.
eat the rainbow!
that said, though, most of these super foods high in antioxidants are also high in other important nutrients, which in my mind, is what makes them super foods.
how can I incorporate super foods into my diet?
the most important thing to know about tweaking your diet in the name of super foods is that it doesn’t have to break the bank. Sure, the latest and greatest trends like maca, acai, goji berries, spirulina, cacao are packed with antioxidants, vitamins and minerals, but man are they pricey. Instead, go back to basics and focus on having a variety of colorful fruits and veggies at every meal first. The deeper and darker the hue, the greater the antioxidant content is likely going to be, and you’ll also benefit from the vitamins, minerals and fiber found in all fruits and veggies. Some of my favorites of late:
raspberries (get them frozen this time of year – cheaper and fresh tasting!)
cauliflower
pomegranate
sweet potatoes
microgreens
beets
enoki mushrooms
seeds and powders can also be a nice way to add a “super food” boost to a meal, and although initially on the expensive side, can last quite a bit of time. I usually pick one or two that I use a lot and buy in a larger package (like hemp seeds and chia seeds), and use the bulk bins at whole foods to experiment with smaller amounts of different items (like goji berries, cacao nibs) to manage the budget.
super food snacks
lately I’ve been into making different types of “super food” snacks and treats (mostly from this book) as a way to mix things up in the kitchen and experiment with different flavors. Obviously, the dietitian in me also nerds out at the nutritional benefits, which are pretty impressive.
these new and improved rice crispy treats below are a great source of omega 3 fatty acids with a bit of protein due to generous portions of hemp seeds, pack a potent antioxidant punch via cacao powder and other healthy fats, protein and fiber with the almond butter. Because of the agave and coconut sugar, these do contain some sugar, so I will definitely keep them in the treat or dessert category for the most part.
almond butter, cacao, hemp crispy treats (adapted slightly from Julie Morris’ Super Food Snacks cookbook)
makes about 16 squares, depending how big or small you cut them
3 cups organic crispy brown rice cereal
2 tsp cacao powder
1 1/2 tsp cinnamon
1/4 cup hemp seeds
1/2 cup almond butter
1/3 cup maple syrup or agave nectar
3 tbsp coconut sugar
1 tbsp coconut oil
1/8 tsp sea salt
2 tsp vanilla extract
1/2 chopped dark chocolate chips
instructions
line a 9 x 9 inch baking pan with parchment paper. Combine the crispy rice cereal, cacao powder, cinnamon and 2 tbsp of the hemp seeds. Then, combine the almond butter, maple syrup (or agave), coconut sugar, coconut oil, sea salt and vanilla extract in a small sauce pan heating to medium heat. Stir constantly for about 5 minutes, until all ingredients are melted well together. Pour the hot mixture over the dry and mix until the cereal is completely coated. Pour this mixture onto the baking pan/parchment paper and spread evenly (I press thoroughly with a spoon or spatula). Sprinkle the top with the remaining 2 tbsp hemp seeds. Refrigerate this for about an hour.
Then, heat the dark chocolate in a small sauce pan and once melted, drizzle over the top of the crispy rice treats. Refrigerate for another 30 minutes or so, then cut into squares and enjoy, because these are DELICIOUS.
