I’m once again happy to welcome my good friend and health coach extraordinaire, Claire, for our monthly dose of health wisdom. This month, she shares some tips to sneak “superfoods” into your diet.
I struggled with the opening line of this post for a while. Who needs another article talking about superfoods and how eating insects will make you live forever? Okay, slight exaggeration there, but trust me, I totally get the over-saturation of healthy food info out there. That’s why I am going to be real with you and share some super simple ways to enjoy some nutrient-rich powerhouses.
According to the Merriam-Webster dictionary, a superfood is a super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and/or phytonutrients. Since my coaching philosophy is centered on empowering women, this doesn’t leave a lot of room for counting calories or figuring out the phytonutrient level in foods. It does however mean being deliberate about making smart food choices. Below are my three favorite superfoods and my favorite simple ways to enjoy them.
My three favorite “superfoods:
1- Hemp seeds are a delicious, healthy, and versatile snack. Hemp seeds are a great form of vegetarian protein. With a slightly nutty flavor, they are loaded with fiber and essential amino acids. The best part? Hemp is sustainable and naturally resilient to most pests. It and can also thrive on less water than most other crops.
2- Spinach gets such a bad rap, but its mild flavor and nutrient-density earns it a place on my list. Spinach is rich in vitamin K and A, and is a good source of iron and calcium. It’s a low-calorie nutritional powerhouse that tastes just as delicious in salads as it does sautéed.
3- Quinoa. There’s no chance you haven’t heard about this amazing seed. Often mistaken for a grain, the part of quinoa that we eat is actually a seed. It’s also a complete protein, meaning that is contains all essential amino acids. It is high in protein, B-vitamins, iron, zinc, calcium, and vitamin E. It is gluten free and easily digestible.
My three favorite ways to eat them (in order)
1- Oatmeal – On its own, oatmeal is an incredibly healthy food choice. It also lends itself nicely to additions such as sliced apples, bananas, chia, flax, and of course, hemp seeds. If you like oatmeal and haven’t tried hemp seeds yet, this is a great combination to start with. Add between a half and a full tablespoon of hemp seeds to your steel cut oats, give it a good mix and enjoy!
2- Smoothies – It seems as though smoothies are all the rage these days. However too often I hear clients wondering why they feel hungry or crashing after their all-fruit smoothies. Fruit is great in moderation, but loading up on just fruit in the morning can cause a blood sugar spike leading to a crash, making you feel tired and hungry. Try blending some nuts, seeds, and spinach in to your next smoothie for improved satiation and a boost of nutrition. I promise, you won’t even notice the spinach!
3- Substitutes – Try quinoa anywhere you would normally eat rice. Quinoa works great on its own as a side dish, or as the star of the show, like in quinoa “fried rice.” One of my favorite ways to enjoy quinoa is just cook it normally and then add it to a frying pan with black beans, cumin, and a little olive oil.
Eating well doesn’t have to mean extra time in the kitchen or crazy complicated recipes. What is your favorite way to get superfoods in to your diet?
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