Ingredient Spotlight: Super Foods

Foods that taste great and are good for you

While there is no single definition for what constitutes a superfood, most superfoods are wholesome, natural foods that are brimming with nutrients.

Our list of superfoods incorporates foods that are packed with antioxidants as well as foods that are rich sources of nutrients that are typically lacking in the American Diet, such as potassium, magnesium, vitamins A, C and E. While some of these foods may be new to you, some of them are old favorites. Check out our list and see what Beautifull is cooking up for you.

Blueberries

are on most everyone’s list of superfoods as they are packed with antioxidants. Blueberries are one of the berries with the highest content of anthocyanins, the phytonutrient responsible for its blue pigment and antioxidant properties. These antioxidants have been shown to reduce cell damage that lead to premature aging. Additionally, blueberries have been touted for their ability to improve cognitive function and delay the onset of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. Blueberries also provide significant amounts of vitamins C and E.

Try our Oatmeal Souffle with Blueberry Compote or our Blueberry Lemon Muffin

Goji Berries

have been used by herbalists for thousands of years. Touted as a cure for many ailments, these berries are loaded with phytonutrients and provide ample amounts of beta-carotene and vitamin C. They are usually found dried and have a texture in between raisins and dried cranberries.

Try our 9 Grain Cereal with Goji Berries or our Goji Cranberry Muffin.

Quinoa

(pronounced Keen-wa) , is botanically a seed and is related to Swiss chard and spinach, but has been referred to as a grain for years. This ancient “grain” is native to the Andes in South America, where it was considered the “Gold of the Incas” as it is rich in complex carbohydrates and fiber, is actually one of the best grain sources for protein. Addtionally, quinoa is gluten-free and unlike so many gluten-free products, quinoa is a whole, natural product that is brimming with nutrients. Melinda Dennis, coordinator of the Beth Israel Deaconess Medical Center’s Celiac Center stated considers quinoato be one of the top six ancient grains due to its high nutritional value.

Try our quinoa in our Red Quinoa and Edamame Salad or our Quinoa Tabouli Salad

Salmon

tops the list for sources for the two most potent omega-3 fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These omega-3 fatty acids help to reduce triglyceride levels and inflammation, both important in the prevention of diseases ranging from heart disease to Alzheimer’s. Salmon is also an excellent source of B vitamins and one of our only food sources of vitamin D.

We have several different salmon options: Asian Spiced Salmon Cakes, Caesar Salad with Salmon and our signature Tea-Smoked Salmon

Butter Beans

are not only low in fat, but are also high in protein. When combined with grains, they supply all the essential amino acids, providing a healthy alternative to meat. Butter beans are digested slowly which, along with the soluble fiber, helps to control blood sugar levels and lower cholesterol levels. Butter beans also provide significant amounts of folate, magnesium, potassium, are a good source of iron.

Try our Butter Bean Tagine

Tomatoes

are truly unsung heroes. They are packed with vitamin C, and provide a good source of potassium, iron and dietary fiber. Additionally, tomatoes are the major source for lycopene, a phytonutrient which gives tomatoes their red color and is a potent antioxidant. Lycopene may help prevent heart disease and certain cancers, especially prostate cancer.

Try our Tomato-Basil Soup or Ratatouille

Spinach

is truly a nutritional superstar. Spinach is a great source for beta-carotene, vitamin C, both natural antioxidants which may provide protection from several cancers and heart disease. It also provides good amounts of magnesium, potassium and folate. Gram for gram, spinach and other greens provide more nutrients than any other food.

Try our Turkey Meatballs with Spinach

Yogurt

a source of probiotics which are living beneficial bacteria, aids in digestion and promotes healthy intestinal flora. Consuming yogurt has also been reported to boost immunity. Yogurt provides good amounts of B vitamins, especially B12 and ounce for ounce provides more calcium than milk.

Try our Yogurt Parfait