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Super Food List & Healthy Recipes

Author: Cara Walsh

March 24, 2014

Super Food List & Healthy Recipes

Author: Cara Walsh

March 24, 2014


What are “Super foods”?
They are nutrition packed foods with high levels of nutrients and health benefits with the fewest number of calories. Super foods are nutritional powerhouses that help build bones, prevent chronic diseases, improve eyesight, and even keep your mind sharp. Many of these super foods have significant health benefits and there are countless reasons to include these foods in your diet daily. Utilize the super food list below to determine what foods will benefit your current weight loss plans and how you can incorporate them into your daily life.

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*Phytochemical: a plant chemical that helps to keep plants healthy. These same plant chemicals help protect humans from disease and boost the immune system.*Carotenoid: a type of phytochemical that has a strong antioxidant effect. A diet rich in carotenoids helps protect against cancer and heart disease and contribute to healthy eyes.*Flavonoid: a large family of polyphenolic compounds synthesized by plants. They function in the body as antioxidants, which can protect blood vessels, protect cells from oxidative damage, and prevent inflammation.

See a few super food recipes below!

Spinach Smoothie

Ingredients:

  • 1 cup fresh spinach
  • 1 cup chopped frozen mango
  • 1 tsp fresh grated ginger
  • 1 tbsp fresh mint, packed
  • 1/2 cup light coconut milk
  • 1/2 cup coconut water {or regular water}

Directions:

Place all ingredients in a blender and process until completely smooth. Serve immediately.

Tuna Salad with Greek yogurt

Ingredients:

  • 3 tablespoons mayonnaise
  • 1 tablespoon nonfat plain Greek yogurt
  • 1 teaspoon grated lemon zest plus 1 tablespoon juice
  • Salt and pepper
  • 1 can (5 ounces) solid light tuna packed in water, drained and flaked
  • 1 stalk celery, halved lengthwise and thinly sliced
  • 1/2 Granny Smith apple, peeled and grated
  • Whole-wheat bread, red onion, cucumber, and alfalfa sprouts, for serving

Directions:

Whisk together mayonnaise, yogurt, and lemon zest and juice; season with salt and pepper. Stir in tuna, celery, and apple. Serve with bread, onion, cucumber, and sprouts.

About the Author:

Cara Walsh
Counselor at The Carmel Mountain Ranch Medifast Weight Control Center
Cara Walsh is a Registered Dietitian and Certified Weight Control Counselor. Cara received her bachelor’s degree in Nutritional Science from San Diego State University and completed her dietetic internship to become a registered dietitian through the Utah State University. Cara is currently completing her Masters in Dietetic Administration through Utah State University. Cara has always had a passion for healthy eating and cooking. She loves to focus on how food can heal and provide nutrition-while tasting delicious. Cara thrives on helping others reach their full potential nutritionally. In her spare time she enjoys reading, going to Pilates and running the boardwalk on the Pacific Ocean with her son and husband.

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