It's a berry! It's a nut! No, it's a superfood!
When it comes to nutrition, not all foods are created equal.
The latest distinction for foods topping the charts belongs to an exclusive 14 edibles known as superfoods.
But just what is it about these top tidbits that’s tempting people to toss them into blenders and otherwise mundane recipes as power boosters?
We asked Mills-Peninsula’s own executive chef, Ashni Chand, formerly executive sous chef at the Westin Hotel, to shed some light on the superfood craze.
“We were just finishing up a whole menu based on these foods at the Westin as Steven Pratt, M.D., and Kathy Matthews came out with the book SuperFoods: Fourteen Foods That Will Change Your Life,” Chand said.
That was 2004, and since then some of those foods, such as blueberries, green tea and walnuts, have become celebrities at stores, juice bars and restaurants. But many of the items have been regulars in our diets for centuries.
“It’s believed that these are the 14 most nutrient-dense foods,” Chand says. “They can give you more energy, greater protection against disease and a healthy lifestyle now and in the future.”
Superfoods are high in heart protecting omega-3s, vitamins, minerals, fiber and carotinoids, such as beta-carotene, while low in saturated fat.
The superfood trend emphasizes the “you are what you eat” principle, Chand said.
“The idea is that by making these foods part of your regular eating habits, you may actually change your biochemistry and boost your longevity.”
Chef Chand is busy introducing superfoods at Peninsula Medical Center’s Patio Café (ground floor) and, where possible, on patient food trays.
“It’s not hard to create meals and snacks that include these,” she said. “For example, a yogurt cup topped with walnut-oat granola and
blueberries is superfood rich.”
Other examples: pumpkin or lentil soup, spinach salad with oranges and walnuts, turkey burgers with tomato slices and blueberry smoothies.
The culinary superstars:
1. Beans/Legumes - All kinds. Most popular are pinto, navy, lima, garbanzo (chickpeas, hummus), lentils, green beans, sugar snaps and green peas
2. Blueberries
3. Broccoli
4. Oats
5. Oranges
6. Pumpkin
7. Wild salmon
8. Soy - Includes edamame, tofu, soy milk and miso
9. Spinach
10. Tea - Green or black
11. Tomatoes
12. Turkey (skinless breast)
13. Walnuts
14. Yogurt
+ 6 oz. egg whites
+ 1 oz. diced onion
+ 2 oz. broccoli
+ 2 oz. edamame beans
+ 2 oz. spinach
1) Cook onion, spinach and edamame beans until tender. Add egg white. Melt cheddar cheese on top. Salt and pepper to taste.
2) Steam broccoli in lemon infused water until tender. Serve instead of hash browns.
3) Season half a Roma tomato with salt, pepper, balsamic vinegar and a touch of olive oil. Grill until tender and serve on the side as a garnish.