What Are Superfoods? + Simple Salads

Sorry for the hiatus! It has been awhile, but I have a good reason for not writing: I finished college! I officially finished my thesis about a week ago, and I will be graduating next Tuesday and Wednesday. Insane! I've been busier than I thought I would be, finishing up with my work at the elementary school as well as my internship at CityEats, so I haven't had a solid amount of time to sit down and write. Now that my schedule is a little calmer, I can finally catch up on posts and start sharing all the goodies I have been cooking.

Today's post will cover the foods that everyone should be eating: superfoods. I'm sure you've heard of the term before, and while there isn't exactly a concrete definition, superfoods are foods that are highly nutritious, filled with tons of positive health benefits and very few, if any, negative properties. These are the foods that are going to aid in your overall health, help you live longer, and make you feel better--probably even help you lose weight. These fruits, vegetables, and select grains are lower in calories, but provide a heavy dose of essential nutrients and antioxidants.

So, which foods are superfoods? Here's a list of some of the most powerful things to put in our mouths

• Fruits:
• Apples
• Avocado
• Bananas
• Blueberries
• Brussels Sprouts
• Carrots
• Cauliflower
• Cherries
• Kiwi
• Lemon
• Oranges
• Pomegranates
• Pumpkin
• Vegetables:
• Artichokes
• Bell Peppers
• Broccoli
• Kale
• Mushrooms
• Onions
• Spinach
• Sweet Potatoes
• Tomatoes
• Grains and Legumes:
• Beans
• Lentils
• Oats
• Quinoa
• Animal Products:
• Turkey
• Wild Salmon
• Other:
• Chia Seeds
• Cinnamon
• Dark Chocolate
• Extra Virgin Olive Oil
• Flax
• Garlic
• Tea
• Walnuts
• Yogurt

Now if you are into health, I'm sure you incorporate a lot of these foods into your diet without even realizing. As you can see, if you are eating a fruit or vegetable, it's probably safe to say it's a superfood. All of my recipes on this site include--at the very least--one superfood. It shouldn't be hard for you to find ways to add them into your meals. Toss a little bit of olive oil on some veggies, in a salad, on an egg. Eat a piece of dark chocolate everyday (remember, 70% or higher!). Eat an apple in the morning.

Be creative... or make the salad (below) that I made a few weeks ago!

It's really easy to cram a ton of superfoods together, as there is such a good balance of fruits, vegetables, proteins, and carbs. The salad I created can be made in two ways. In the first version, the green superfood salad is probably best as a side. In the second version, I added in a lot of protein and even more superfoods, and I was actually really surprised at how well the flavors worked together, since there were a lot of flavors! I would definitely go for the full salad, but hey, sometimes we aren't all that hungry!  

Ingredients:

 Version 1: Green Superfood Salad

Kale
Brussels sprouts
Cilantro
Green onion
Broccoli
Cucumber

Version 2: Super Superfoods Salad

In addition to the ingredients in version 1:

Sundried tomato
Artichoke
Pomegranate seeds
Feta cheese
Chia seeds
Chick peas
Lentils
Cooked sweet potato

Dressing: Balsamic vinegar & olive oil
Optional topping: Brewer's yeast for extra vitamins and a savory crunch

This salad was very filling, but left me feeling light and refreshed. Perfect for summer!

Cooking Inspiration + Spring Risotto with Ramps and Pan-Seared Scallops

People always ask me how I learned how to cook, and I have found that I don't really have an easy answer. Sure, I watched my mom and my grandma cook, enjoyed programs on the Food Network, and followed some recipes here and there, but that's not really how I learned.

For me, the pairing of flavors, choices of textures, and addition of spices is innate. I'd like to say once you start cooking, you'll have it all figured out, but I can't say that for everyone. But what I can say is that you'll start to learn, and if you're like me, you'll start to take inspiration from recipes. While I am not too fond of following recipes ingredient by ingredient, or by exact amount, I do love to get inspiration from other people's creations, and this comes from reading, watching, and experimenting (and also eating).


While it's easier for me to make dishes on my own now, there was a time when I wasn't so confident and needed some guidance. So I thought it would be a nice idea for me to share my favorite food sites to give you all a taste of what inspires me and what hopefully will inspire you.

Food Sites:

• Food Gawker- Great for healthy and non-healthy food alike. I like to click the healthy tag, but I also like to type in an ingredient I have and browse all the recipes that include it. The site also redirects you to the blog the recipe originated from, so it's great for discovering new blogs. 
• Pinterest- Love scrolling through the food section here. Just repin or click like to save!
• Health Magazine- One of my favorite magazines, with great healthy tidbits and recipes.

Blogs

• Smitten Kitchen
• Cookie & Kate
• Sprouted Kitchen
• Brooklyn Supper

Feel free to comment some of your favorites! I'd love to hear.

Today I've also included a dish featuring some in-season, spring produce, featuring ramps! For those of you who don't know, ramps are part of the onion and leek family, and they have a flavor similar to garlic. Restaurants on the East Coast go crazy for them when ramp season rolls around, and the demand is high as they are only available in the spring. On my way home through the Union Square Greenmarket a few days ago,  I grabbed some while they were still available, and thank goodness I did because they don't disappoint!

 Spring Risotto with Ramps and Pan-Seared Scallops

Ingredients

1/2 cup uncooked barley

1 1/2 cup chicken broth or water

3-4 small stalks of asparagus

3-4 white button mushrooms

4-5 ramps

1/4-1/2 cup onions, chopped

1 clove of garlic

3 scallops

Splash of olive oil

1/2 lemon

Parmesan cheese

1. Start cooking the barley in a small pot. Follow instructions on the package, but in general use 3 cups of liquid to 1 cup of barley. Boil, and then simmer for around 40 minutes.

2. Chop your vegetables. Trim the end of the ramps, but leave the rest intact. Finely chop the garlic. 

3. In a pan, heat up some olive oil and sauté vegetables and garlic, but not the ramps. When finished, add to the barley, which should be almost cooked.

4. Sauté the ramps for 2 minutes.

5. At this point the risotto should be close to done. I set my ramps on the plate because they were done before, but when barley mix is cooked, top with the ramps. 

6. Heat up a tiny bit more of olive oil for the scallops. Cook about 2-3 minutes on each side. 

7. Add scallops atop the barley and ramps.

8. Squeeze lemon and grate Parmesan cheese to taste. 

Diets Debunked + Healthy Chicken Salad

This semester has been a whirlwind! It's my final semester before I graduate in May, and I am now knee deep in writing my senior thesis on nutritional therapy for anxiety and depression. That's where most of my time is going into now, and although I still have some time to cook and write for fun, it's not as much as I would like!

This week I thought I would focus on different well-known diets, as there always seems to be a new popular craze that's supposedly the miracle cure. I have also been thinking a lot about diets in general, as it is the focus of my thesis. I've broken down the pros and the cons for you of some of the most recent diet fads, and I also have included a really easy chicken salad recipe that has no mayo or bad fats in it.

Gluten-Free:
What is it: No gluten is allowed in this diet, which means no wheat, barley, rye etc., as well as some oats.

Pros: Less carbohydrates, better digestion for some, more stable moods for some, emphasis on protein and produce

Cons: Lacking in fiber and certain nutrients, inconvenient, expensive

Should you do it? Only if you have a gluten intolerance or Celiac's disease. It's not healthy to completely cut out gluten if you have no reason to. It's okay to simply cut down on wheat products, but consult a doctor before giving up gluten entirely.

Paleo:
What is it: The diet of our ancestors, which includes fish, grass-fed meats, eggs, fruits, vegetables, funghi roots and nuts. You cannot have legumes (beans, etc.), dairy products, potatoes, refined salts or sugars, processed oils and alcohol.

Pros: Weight loss, improved mood, clean eating, lots of protein and Omega-3s

Cons: Loss of important nutrients from legumes and whole grains, which have been proven to reduce risk of disease, too much animal protein, eliminates whole food groups, the life expectancy of our ancestors was only 35 years

Should you do it? The Paleo diet isn't considered a healthy, balanced diet by nutritionists because it takes out the nutrients from certain key food groups. However, if you are overweight or feeling depressed, the Paleo diet has been known to help people with losing weight and greatly improve their mood. This diet might be better for the short term to get you started with healthy eating, as the diet encourages many healthy habits.


Atkins:
What is it: Low carbohydrates, high protein.

Pros: Eliminates refined carbs, weight loss, don't feel hungry,

Cons: Toxin overload due to speed of fat burning, not enough energy (causes fatigue), dehydration

Should you do it? If you eat poorly, eat a lot of refined carbs or need to lose a significant amount of weight, then Atkins may work for you. Everyone else needs a balanced amount of carbohydrates for fiber and enough energy during the day.


Juice Cleanse:
What is it: Exactly what it sounds...replacing meals with juices! Some cleanses are healthier than others, like ones primarily made from greens or nuts, and others are not as good, such as ones that are mainly fruit, or honey and water.

Pros: Reduces acidity in the body, lose a few pounds, easy on digestive system, increased energy for some

Cons: Improper nutrients, lack of crucial fats and proteins, mood swings, hunger, irritability, loss of focus

Should you do it? If it is only for a day or two, a juice cleanse is okay as it cleans out your system. However, you aren't eating a proper, balanced diet, and people who do the cleanse often have a hard time focusing or feel cranky and starved. If you're looking to lose weight, skip it, as the weight will undoubtedly come back once you return to solid foods.


Mediterranean:
What is it: The typical diet in Mediterranean countries, which includes fruits, nuts, vegetables, legumes, olive oils, cereals and fish, with minimal intake of dairy products and meat, and a moderate intake of alcohol, usually red wine.

Pros: Decreased risk of depression, better heart health, weight loss, low blood pressure and cholesterol,  protection against diabetes and Alzheimers, can still drink alcohol

Cons: Too much fish can equal too much mercury, high in fats (albeit healthy ones), alcohol can adversely affect some

Should you do it? Generally, yes! The Mediterranean diet has been proven to be the healthiest overall diet, for both your mind and your body. However, if you have problems with portion control, you have to be careful with your intakes of foods like nuts and olive oils, as they are high in fat.

Spicy Avocado Chicken Salad

Ingredients:

1 boneless skinless chicken breast

1/4 to 1/2 of an avocado, depending on size

Cilantro

Handful of arugula

1/2 cup Greek Yogurt

1/4-1/2 cup salsa

1/2 Lemon

Sriracha, to taste

1. Preheat oven to 350 degrees Fahrenheit. Cook chicken for about 15-20 minutes, or until cooked thoroughly.

2. While chicken is cooking, finely chop the cilantro and arugula.

3. When chicken is ready, shred into pieces. Top with avocado, Greek yogurt and salsa. Mix in thoroughly. 

4. Sprinkle cilantro and arugula on top. Squeeze lemon over mixture. Add Sriracha to attain desired spiciness. 

Good Foods with Bad Raps + Linguine with Clams

Overtime, new studies find that some foods we thought were bad for us are actually more beneficial than harmful, but sometimes it's hard to shake the negative stigma attached to these foods. These 5 foods have been studied extensively, and new research is showing that there are more positive health benefits than negative, and it is encouraged to eat them.

1. Eggs: Eggs were shunned for a long time because of their high amount of cholesterol, but recent research has shown that eggs have no effect on heart disease for those with normal cholesterol levels. Eggs are high in protein and other essential vitamins and are extremely versatile to cook with.

When to avoid: If you're someone who already has high cholesterol, than you should watch your intake of eggs. If you don't have any cholesterol issues, than there's no need to worry, and you can even have more than one egg a day.

2. Avocados: Avocados are a source of good fat that actually help you lose weight. They are filled with vitamins and are good for your skin, and they help you absorb more of the carotenoids in salsas and salads.

When to avoid: Unless you are making it yourself, steer clear of most guacamoles, as many are made with heavy sour creams or oils.

3. Chocolate: Some of the benefits of cocoa: source of antioxidants, cuts down risk of heart disease, helps you lose weight, and boosts mood.

When to avoid: Try to go for dark chocolate 70% or higher to get the full benefits from the cocoa. Milk chocolate is filled with sugar and cream, and that's the kind of chocolate you should limit.

4. Nuts/Coconut: Nuts and coconuts are known for being fatty, but like avocados, the fat in nuts and coconuts is good fat and will help you lose weight. Nuts and coconuts also help your heart and provide you with omega 3s and other important nutrients.

When to avoid: If you're eating something like coconut oil, only get unrefined virgin coconut oil. For nuts, avoid nut butter brands like Jiff's and Skippys because they contain ingredients like hydrogenated oils and corn syrup. Your ingredients should be pure, but for both butters and nuts, enjoy in moderation.

5. Coffee: Recent studies are now showing that coffee lowers your risk of many diseases like diabetes, heart disease and cancer.

When to avoid: Those who are prone to nervousness and anxiety should avoid coffee, as it is a stimulant that can exacerbate anxiety. Also avoid specialty drinks that are filled with cream and sugar. 

Healthy Linguine with Clams

I made this dish the other day when I was really stressed out. Although it may seem counterintuitive, cooking when I'm really overwhelmed calms me down. I set out to the grocery store unsure what I wanted to purchase, but I knew I wanted to make something I don't normally cook. I picked up some fresh basil and some sun-dried tomatoes, and then I thought "Why not make a fancy Italian pasta dish?" So, I added some canned clams to my grocery basket and set home to cook my meal.

 This dish came out way better than I expected. In fact, it was probably one of the best pasta dishes I have ever cooked, and I have cooked a lot of pasta before. I posted my picture on Instagram and got a lot of attention for it, so I figured I would post the recipe here. It's a good start for beginners, but it will be sure to impress. 

Ingredients:

Whole Grain Linguine (about 1/6 of the box)

2 cloves of garlic, finely chopped

5 leaves of basil, chopped

1/4 medium onion, chopped

4 large sun-dried tomato pieces, cut smaller

1/2 small can of clams

Olive oil to cook with and to drizzle on top (your discretion, use minimally)

Shredded parmesan cheese, to taste

(and remember, my measurements are always approximate, since I just throw things in when I cook)

1. Start boiling the water for your linguine. In the meantime, chop your garlic, basil, onions and sun-dried tomatoes.

2. Once the water is boiling, put in your pasta and cook for about 8 minutes. While the pasta is cooking, heat up a pan with olive oil and sauté all the ingredients except the basil.  Once the onions are almost translucent, toss in the basil.

3. Drain pasta when ready. Add the linguine to the pan with the rest of your ingredients. Add a small amount of olive oil and the clams and toss together. Top with parmesan cheese as desired. 

Good Fats vs. Bad Fats + Lemon Parmesan Salmon

Good Fats vs. Bad Fats

Hearing the word fat might conjure up some negative connotations. For the longest time, everyone was taught to stay away from all fats. However, recent research has show that eating the right kinds of fats are necessary for both optimal health and functioning and even weight loss. All things in moderation still holds true for good fats, but what's important is that you are eating the right kind and ditching the bad.

Unsaturated fats are the kind of fats you should be eating. These types of fats actually lower your bad cholesterol (LDL) and boost the good kind (HDL). Unsaturated fats help prevent disease, support your brain functioning, and lower blood pressure.

Good fats are found in:

• coldwater fish (like salmon, tuna, sardines)
• nuts and seeds
• oils (like olive, flax and other vegetable oils)
• avocado
• dark leafy greens. 

Most of these good fats contain omega-3s, which are essential fatty acids. This means our body can't produce the fatty acid on its own, so it needs to derive it from natural foods.

Saturated fats, on the other hand, are the fats you shouldn't be eating. These are the fats that will cause weight gain, high cholesterol and high blood pressure. 

Fats to avoid high intake of include:

• Dairy (like cream and cheese)
• Animal fat (like meats)

Cutting these fats out completely isn't necessary though, because some saturated fats are needed in our diet. For instance, coconut oil, which is a saturated fat, has been shown to lower bad cholesterol and raise good cholesterol. Again, it's all things in moderation. 

The worst type of fat for you, which should be avoided as much as possible, is trans fat, also known as hydrogenated fat. These fats are created when liquid vegetable oils are converted into solid fats via a hydrogenation process. Trans fats lower good cholesterol and raise bad cholesterol. These fats are really common in processed foods, and you have to check the label for "hydrogenated oil" to see if what you are eating has trans fat. If it's an ingredient on the label, toss it. A lot of foods from your regular supermarket have trans fat, especially most junk food, or anything that seems processed. 

Before we get to the fish recipe, I just wanted to take a quick moment to talk about low-fat products. It seems like it would make a lot of sense to eat low-fat products to minimize intake of saturated fats. However, the problem with low-fat foods is that when they remove the fat, they replace it with more sugar or salt and sometimes unhealthy chemicals. It also can result in increased calories. 

So, go for the full fat or low-fat version? I'd say pay attention to labels, and try to keep intake of both low. 

In the spirit of healthy fats, here is a really simple recipe for salmon, a food high in omega-3s. Ironically, I put cheese on top of this dish, but a little bit of grated cheese will go a long way! 

Lemon Parmesan-Crusted Salmon

Ingredients:

Wild Salmon

2 Garlic cloves

1/2 Lemon

Parmesan cheese grated, to taste

1. Preheat oven to 425 degrees Fahrenheit.

2. Chop garlic and spread over salmon.

3. Squeeze half of the lemon half over the fish.

4. Spread grated parmesan cheese over salmon.

5. Squeeze the rest of the lemon over the cheese-covered salmon.

6. Bake for about 10-15 minutes (or less if you have a strong oven), until cheese starts to bubble and turn golden. Fish should be flaky.

Add lemon, to taste, if desired.

"Healthy Foods" + Mexican Quinoa Salad

Sorry for the time off between posts! I've still been cooking, but it was a busy and eventful winter break, and I was unable to write due to an unfortunate passing in the family and a lot of travel. However, I'm back in New York now, and I will be jumping right into my usual routine of cooking and writing frequently.

I decided to write today's posts on fake healthy food products and what to watch out for on nutrition labels. There are a lot of items for sale that advertise themselves as healthy or good for you, but a lot of the time they are processed or full of sugars and additives, making them not-so-healthy. It's really important to check labels before purchasing, and here are some of the things you should look out for when grocery shopping.

Added sugars: These include plain sugar, high fructose corn syrup, fructose, sucrose etc. These refined sweeteners are bad for your cholesterol, cause weight gain, and cause degradation to your body. Especially avoid high fructose corn syrup.

Sugar Substitutes: Products that say sugar-free generally include replacements like aspartame, which are carcinogenic. They also have a plethora of other side effects, including emotional disorders, tumors and diseases. Most of the time, sugar-free is the worse way to go because it is more unnatural. Avoid added sugar if you can, but definitely avoid sugar substitutes at all costs.

Hydrogenated Oils: These are oils that have been converted to become more stable and last longer. However, the fatty acids in these oils then change from being the healthy, unsaturated fats to the dangerous trans fat, which are even worse for you than saturated fats. Hydrogenated oils cause obesity, heart disease and diabetes. Hydrogenated oils are very common, so look closely before buying.

Sodium Nitrites/Nitrates: Found commonly in lunch meats and hot dogs, nitrites and nitrates are used as preservatives, but they are very carcinogenic. You'd be surprised how often meats contain nitrites and nitrates, so look carefully on the label, and go for organic brands like Applegate for luncheon meats to avoid these chemicals.

MSG (Monosodium Glutamate): I'm sure you've all heard about Chinese food being filled with MSG, but it can also be found in soups, chips and frozen foods, as well as other restaurant entrees. MSG is bad for your weight as well as your brain, as it can cause both obesity and neurological damage.

Food dyes: Dyes like Red #3 and #40, Yellow #6, and Blue #1 and #2 are linked to behavioral problems as well as cancer. I would avoid any unnatural dyes because they really do nothing for you other than stain your food.


Foods like cereals, bars, meats and many prepackaged goods contain these additives, so look out! It took me a really long time to realize the dangers involved, although my mom and grandma have been on this for year. It's very easy and possible to find foods that don't contain these ingredients, but it just requires an awareness on your part.

Now onto to the good stuff! This is an easy recipe that includes whole grains as well as protein. It's vegetarian, but chicken can be added for those who want extra protein. It can also be made vegan by removing the cheese.

Mexican Inspired Quinoa Salad

Ingredients:
1/2 cup quinoa
Black beans
A handful of grape tomatoes
2 green onions
Cilantro
Avocado
Low-fat cheddar blend
Lemon

Optional:
Red peppers
Garlic Powder
Cumin
Red chili flakes

1. Cook the quinoa ahead of time, in order to let it cool. For more flavor, cook in chicken or vegetable broth instead of water. Let sit or refrigerate to cool the quinoa down.

2. Chop the tomatoes, green onions and cilantro and mix in with the quinoa.

3. Mix in beans and top with cheese and avocado. Squeeze lemon on top and sprinkle on any optional seasonings. Mix in and enjoy!

Food Substitutes + Truffle Farro Salad & Spinach and Artichoke Turkey Burgers

Eating healthy doesn't mean you have to give up the foods you love. You just have to make small changes to individual ingredients to keep the taste and make the dish healthier. Here are some common and easy substitutes you can make in your foods:

Cream/Sour Cream/Mayo: Greek Yogurt is a great substitute for all things creamy. I put it in pasta dishes to replace cream sauces, and it works perfectly as sour cream in Mexican dishes etc. By using Greek Yogurt, you reduce fat as well as promote healthy digestion.

Butter: Coconut Oil can be used alone as a spread, or as a replacement in baking for oil and butter. Coconut oil can help with weight loss, and it also, contrary to popular belief, lowers bad cholesterol because it contains lauric acid.

Flour: Almond Meal, which is just ground almonds, is a great way to avoid wheat in baking. You get the benefit of the nuts and avoid the downsides of using processed, white flour.

Chocolate: 70% Dark Chocolate or higher is always the way to go with chocolate. You don't have to give it up, just go darker for more of the health benefits, which include a good source of antioxidants and vitamins, decreased risk of stroke, and more stabilized blood sugar.

Mixed Farro Salad with Truffle Dressing

Ingredients: 

Farro, cooked
Edamame 
Dried cranberries
Non-fat feta crumbles
Pistachio nutmeats
Baby broccoli, chopped

For dressing:

White truffle oil
Garlic Aoli Mustard
Olive Oil

1. Cook the farro first, let cool. 

2. Chop the broccoli into bite-size pieces. Combine the rest of ingredients.

3. To make the dressing, combine the mustard and two types of oil. I had to experiment to get exactly the right consistency and flavor. You don't need a lot of truffle oil because it's very potent, but you might need to add more olive oil to get the dressing to be smooth enough to pour over and toss in the salad. 

4. Toss dressing in salad and serve.

Spinach and Artichoke Burgers with Dip

Ingredients:

For burger: 

Lean ground turkey meat
Frozen spinach
Dehydrated onions (or chopped fresh)
Garlic powder
Wheat germ (or something equivalent, with the texture of breadcrumbs)
Chopped artichoke hearts OR artichoke bruschetta 
Parmesan Cheese

For Dip/Topping:

Greek yogurt

Garlic powder

Frozen spinach, defrosted

Artichoke

Parmesan Cheese

1. To make the patties, combine all the ingredients until evenly distributed.

2. Heat up a pan with olive oil. Form patties and make sure they aren't too thick so they can cook through. Place in pan.

3. Cover and lower the heat in order to let the patties cook thoroughly. Flip when they turn golden.

4. Make the spinach and artichoke dip topping. Combine ingredients and heat in microwave for about two minutes (be careful not to heat it too long or yogurt will curdle).

5. Top burger with dip, and enjoy!