Superfoods as Snacks and Side Dishes

Today’s superfoods are a tasty way to incorporate nutrients into your everyday diet. Below we’ve listed a few easy ways to get you snacking for health.

Chia seeds have few calories and many nutrients. They are small black seeds which contain fiber, protein, calcium, magnesium, zinc, Vitamin B1, B2, and B3. The antioxidants they contain prevents your skin from aging, helps with digestion, and promote good heart health.

Add chia seeds to yogurt and granola mixes to make a healthy snack. Grind them in a blender and add to recipes like pancakes and muffins. Blend them with berries and a sweetener to make a delicious homemade jam. Add them to your favorite milkshake for extra nutrients.

Kale is a green leafy vegetable with many vitamins and minerals. Wash and chop kale before steaming over boiling water. Add olive oil, salt, lemon juice or vinegar to add more flavor. Add kale to salads with other greens and vegetables using the salad dressing of your choice.

Cook your favorite pasta according to package directions. In a pan over medium heat using one of two tablespoons of olive oil add chopped kale, dice tomatoes, and minced garlic. Cook vegetables until soft toss with your favorite cooked pasta.

White beans supply the body with plenty of protein, fiber and minerals. They do not have much sugar and are low on the glycemic index. Canned white beans can be added to any salad as a way to add more protein to the meal.

Tuna, Tomatoes and White Bean Salad

1 can white beans
2 whole tomatoes diced
1 cup chopped green leaf lettuce
1 can tuna fish drained
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Wash and chop green leaf lettuce and tomatoes. Add to bowl add tuna fish, beans and toss with olive oil and lemon juice. Add salt and pepper to taste.

Beets are another nutritious food to add to your favorite salads. Mix prepared beets with chopped, hard boiled eggs for a great side dish. You can cook them in foil in the oven for one to 1-1/2 hours. Remove foil and cool. When cool remove skin and cut into six to eight pieces.

Spinach is another super food to add to regular salads for extra nutrition. Steam or cook spinach sautéed in olive oil with other vegetables. Add to pasta cooked or in sauces for extra flavor.

Spinach with Mushrooms

1 package fresh mushrooms
1 bag fresh spinach washed and chopped
2 tablespoons olive oil
4 cloves minced garlic
Salt and pepper to taste

In medium skillet heat olive oil over medium heat. Add mushroom, spinach, and minced garlic use a garlic press. Cook about 5 minutes until mushrooms are browned and spinach wilted. Add salt and pepper. Eat while hot.

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