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!

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 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.