table of contents - wellme€¦ · here is a quick summary of the top 5 benefits avocados have to...

Table of ContentsIntroduction ...............................2

What Are Superfoods? ..............4

The Top 20 Superfoods to Add to Your Diet ........................6

Almonds ..................................8

Avocado ...............................10

Beets .....................................12

Blueberries ...........................14

Broccoli .................................16

Chia Seeds ............................18

Cranberries ..........................20

Dark Chocolate ...................22

Flaxseed ................................24

Garlic ....................................26

Ginger ...................................28

Green Tea ............................30

Greek Yogurt ........................32

Kale .......................................34

Lentils ...................................36

Oatmeal ...............................38

Salmon .................................40

Spinach ................................42

Sweet Potatoes ...................44

Tomatoes .............................46

Recipes Featuring the Top 20 Superfoods ............................................... 48

Sweet Potato Spinach Hash .................... 49

Maple Almond Cranberry Granola ......... 50

Broccoli Kale Egg Scramble ..................... 51

Cream of Spinach Soup ............................ 52

Avocado Spinach Salad with Blueberry Dressing ................................... 53

Hearty Vegetarian Lentil Stew ................ 54

Roasted Beet Salad with Cranberries ..... 55

Coconut Vegetable Curry ........................ 56

Almond-Crusted Salmon Fillets ............... 57

Sweet Potato Lentil Burger with Avocado ...................................................... 58

Lentil-Stuffed Baked Tomatoes ............... 59

Almond Dark Chocolate Cupcakes .......... 60

Blueberry Chia Seed Pudding .................. 61

Greek Yogurt Parfait with Toasted Oats .............................................. 62

Layered Green Tea Dark Chocolate Smoothie ................................................... 63

Conclusion ..................................................... 64

Introduction

Obesity rates in the United States are at an all-time high with nearly 1 in 3 adults being considered overweight or obese1. Though lack of physical exercise plays a major role in contributing to obesity, the underlying issue starts early in life. What is it? Diet.

3The Wellme Superfood Handbook

According to the U.S. Department of Health and Human Services, the majority of Americans eat less than the recommended amount of fruits, vegetables, whole grains, dairy products, and healthy fats on a daily basis. Furthermore, the typical American diet greatly exceeds recommended intake levels for calories, saturated fats, refined grains, and added sugars2.

One of the biggest problems with the typical American diet is that it is too high in empty calories – calories that come from foods with little to no nutritional value. It only makes sense, then, that the key to remedying all of the problems that come from a poor diet is increasing your intake of nutrient-rich foods.

That’s where superfoods come in.

You don’t have to be a health and fitness expert to know the term “superfood” – it has been tossed around for years. But what exactly does it mean and what can superfoods really do for you?

If you find yourself asking this question, you’ve come to the right place. In this report, you’ll learn the basics about what superfoods are and how they can benefit your health. You’ll also learn the details about 20 of the top superfoods and you’ll even receive a collection of nutritious and delicious recipes featuring those ingredients!

So, if you’re ready to start making improvements to your diet (and your health), just turn the page and keep reading!

1 “Overweight and Obesity Statistics.” NIH. <https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity>

2 “Facts & Statistics.” HHS.gov. <https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html>

What Are Superfoods?

The fitness and nutrition industry is overrun with fad diets and slim-quick schemes that don’t actually work. They advocate for extreme tactics and promise unrealistic results that lure in people who just want to lose weight or improve their health.


The truth is that there is no magic pill for health and wellness. If you want to improve your health, you’re going to have to do the work.

Just because there isn’t some miracle pill to restore your health overnight doesn’t mean, however, that there aren’t some things that can help you along your way. They do exist – you just have to know what they are and where to find them. You won’t find them at the drug store, and you won’t need a prescription from your doctor. All you have to do to find them is pay a visit to your local grocery store!

What are these amazing things that can help you lose weight and improve your health? Superfoods, of course!

The term “superfood” gets tossed around a lot, but many people don’t know what it actually means. According to the American Heart Association (AHA), superfoods are simply natural foods that offer significant nutritional and health benefits3.

The thing you need to remember, however, is that no one food can provide you with balanced nutrition and protection from chronic diseases – you need to build your entire diet around healthy foods (including superfoods) to receive the maximum benefit. Generally speaking, a balanced diet is made up of lean proteins, whole grains, fruits, vegetables, nuts, seeds, low-fat dairy, and healthy fats and oils4.

So, how do superfoods fit into that equation? Keep reading to find out!

3 “What’s So Super About Superfoods?” American Heart Association. <http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whats-so-super-about-superfoods_UCM_457937_Article.jsp#.Wl9zfKinEuU>4 Krans, Brian. “Balanced Diet.” Healthline. <https://www.healthline.com/health/balanced-diet>

The Top 20 Superfoods to Add to Your DietIf you were to ask ten different nutritionists about the top superfoods, you would receive ten different answers. The fact is that there is no strict definition of the word “superfood,” so it is left up to individual interpretation. Generally speaking, superfoods are foods that contain exceptionally high levels of essential vitamins and minerals – they may also provide additional health benefits.


So, what are our top twenty favorite superfoods? Here’s a list:

• Almonds

• Avocado

• Beets

• Blueberries

• Broccoli

• Chia Seeds

• Cranberries

• Dark Chocolate

• Flaxseed

• Garlic

• Ginger

• Green Tea

• Greek Yogurt

• Kale

• Lentils

• Oatmeal

• Salmon

• Spinach

• Sweet Potatoes

• Tomatoes

These foods are widely recognized for their excellent nutritional profile which includes a variety of essential vitamins and minerals as well as various phytochemicals that provide additional health benefits. In the following pages, you’ll receive an in-depth look at just what makes these twenty foods so super.

8 The Wellme Superfood Handbook

Almonds

Technically speaking, almonds are very small stone fruits, but they are generally regarded as drupe nuts and placed in the same category as pecans, walnuts, and macadamia nuts. A ¼-cup serving of almonds contains just over 200 calories with 5 grams of protein, 5 grams of fiber, and 7 grams carbohydrate. These nuts are also rich in vitamin E, riboflavin, manganese, magnesium, phosphorus, calcium, and iron5.

Here is a quick summary of the top 5 benefits almonds have to offer:

1. The monounsaturated fatty acid (MUFA) content of almonds supports heart health and helps counteract some of the risk factors for heart disease.

2. Rich in riboflavin and L-carnitine, almonds support healthy neurological activity and protect against cognitive decline – they may also reduce inflammation that can contribute to neurodegenerative disorders like dementia and Alzheimer’s.

3. The healthy fats in almonds help to slow the release of glucose into the bloodstream which prevents spikes in blood sugar and helps prevent or manage diabetes and insulin resistance.

4. The combination of healthy fats and dietary fiber in almonds supports weight loss by keeping you feeling full longer, reducing overeating and curbing cravings.

5. Rich in dietary fiber and probiotic components, almonds support healthy and regular digestion which also improves nutrient absorption and utilization.

5 “9 Amazing Benefits of Almonds Nutrition.” Dr. Axe. <https://draxe.com/almonds-nutrition/>


Now, let’s take a closer look at one of these benefits:

New research suggests that including almonds in your diet can reduce the risk for heart disease by keeping the blood vessels healthy. Almonds increase antioxidant levels in the bloodstream which reduces blood pressure and improves circulation, according to the results of a study conducted at Aston University in Birmingham, UK. In this study, a group of participants who ate 50g of almonds on a daily basis showed higher levels of alpha-tocopherol (an antioxidant) in their bloodstream as well as improved circulation and reduced blood pressure6.

6 “Almonds Reduce the Risk of Heart Disease, Research Shows.” Science Daily. <https://www.sciencedaily.com/releases/2014/06/140630094527.htm>


Avocado

The avocado is the fruit of the avocado tree, known as Persea americana. This fruit is incredibly nutrient-rich but known primarily for its healthy fat content and its rich texture. A 100-gram serving (about 3.5 ounces) of avocado contains 160 calories with 2 grams of protein, 15 grams of healthy fat, 9 grams of carbohydrate, and 7 grams of fiber. Avocado also contains a laundry list of nutrients including vitamin K, folate, vitamin C, potassium, vitamin E, and vitamins B5 and B67.

Here is a quick summary of the top 5 benefits avocados have to offer:

1. Richer in potassium than bananas, avocados help to maintain fluid balance in the body – they also help to reduce blood pressure which is a factor in your risk for heart attack, stroke, and kidney failure.

2. Avocado is loaded with monounsaturated fatty acids like oleic acid which helps to reduce inflammation, a factor that contributes to numerous chronic diseases including cancer.

3. The high fiber content in avocado supports weight loss, reduces blood sugar spikes, and improves the balance of healthy bacteria in the digestive tract.

4. The nutrient content of avocado, in general, has been shown to support overall health and wellness – people who eat avocados regularly are less likely to develop metabolic syndrome which is a risk factor for serious diseases.

5. Loaded with powerful antioxidants like lutein and zeaxanthin, avocados are excellent for eye health in both the short and long term.

7 “12 Proven Health Benefits of Avocado.” Healthline. <https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section8>



Avocado has been shown to provide a variety of benefits for heart health which include reducing blood pressure, lowering LDL cholesterol and triglyceride levels, reducing inflammation, and increasing HDL cholesterol levels. A review of studies involving the health effects of avocado highlights the cardiovascular benefits, showing reduced LDL cholesterol levels, improved blood lipid profiles, and increased glycemic control8.

8 Dreher, Mark. “Hass Avocado Composition and Potential Health Effects.” Crit Rev Food Sci Nutr. 2013 May; 53(7): 738-50. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/>


Beets

Known for their deep purple coloration, beets are extremely rich in a variety of nutrients. Not only can you consume the root itself, but the greens are also highly nutritious. A cup of beets contains about 60 calories with 0.2 grams of fat, 13 grams of carbohydrate, 4 grams of fiber, and 2.2 grams of protein. Beets are also rich in potassium, vitamin C, magnesium, vitamin B6, and iron. They also contain a variety of other phytonutrients and antioxidants.

Here is a quick summary of the top 5 benefits beets have to offer:

1. The purple pigment in beets known as betalains has been shown to help ward off cancer and other degenerative disorders.

2. Drinking beet juice has been shown to reduce blood pressure by an average of 4 to 5 points in just a few hours – this is due to the nitrate content in beets.

3. The nitrate content in beets is easily converted into nitric oxide in the body which dilates the blood vessels and boosts energy during high-intensity exercise.

4. Rich in betaine, beets are a powerful inflammation fighter – they also protect cells, enzymes, and proteins against environmental stress.

5. Loaded with a variety of phytonutrients, beets help to ward off cancer including pancreatic, breast, and prostate cancers.



A study published in 2001 in the Journal of Agriculture and Food Chemistry tested the benefits of betalains, the purple pigment in beets. The results of the study showed that this class of antioxidant prevents the oxidative damage that contributes to many degenerative diseases. These benefits can be obtained by drinking red beet juice and other dietary beet products9.

9 Kanner J. “Betalains – A New Class of Dietary Cationized Antioxidants.” J Agric Food Chem. 2001 Nov; 49(11): 5178-85. <https://www.ncbi.nlm.nih.gov/pubmed?term=Beta-lains--a%20new%20class%20of%20dietary%20cationized%20antioxidants.%5Ball%5D&c-md=correctspelling>


Blueberries

Not only are blueberries a superfood, but they are one of the most nutrient-rich plant foods in the world. These little berries have a sweet flavor and a deep blue color, not to mention a variety of nutritional benefits. A one-cup serving of blueberries contains about 85 calories with 0.5 grams of fat, 21 grams of carbohydrate, 3.5 grams of fiber, and a little over 1 gram of protein. Blueberries are also rich in vitamin C, vitamin K, manganese, vitamin B6, and iron10.

Here is a quick summary of the top 5 benefits blueberries have to offer:

1. Labelled the richest source of antioxidants, blueberries help combat free radical damage and oxidative stress that contributes to aging and a variety of diseases.

2. The antioxidants in blueberries also help to prevent oxidation of circulating LDL proteins which can contribute to heart disease – they also reduce blood pressure.

3. The antioxidant found in blueberries tend to build up in the part of the brain that controls intelligence, helping to improve thinking and memory even in cases of progressive cognitive decline.

4. Blueberries are rich in anthocyanins which improve both insulin sensitivity and glucose metabolism, help to reduce the risk for metabolic syndrome and improving the management of type 2 diabetes.

5. These berries contain many of the same active substances as cranberries and help to fight urinary tract infections.

10 “10 Proven Benefits of Blueberries.” Healthline. <https://www.healthline.com/nutri-tion/10-proven-benefits-of-blueberries>



New research suggests that blueberries may improve both thinking and memory skills in older adults who have already developed some degree of cognitive impairment. In one particular study, 47 adults over the age of 67 were treated with a freeze-dried blueberry powder once daily for 16 weeks. At the end of the study, cognitive tests revealed improvement in cognitive performance and brain function11.

11 Brooks, Megan. “Blueberries May Boost Memory in Mild Cognitive Impairment.” Medscape. <https://www.medscape.com/viewarticle/860401>


Broccoli

Broccoli is a bright green cruciferous vegetable that belongs to the same family as cabbage. Consumed cooked or raw, broccoli is an excellent source of dietary fiber and other essential nutrients – it also tastes great. A one-cup serving of broccoli contains about 30 calories with less than 0.5 grams of fat, 6 grams of carbohydrate, 2.4 grams of fiber, and about 2.5 grams of protein. This vegetable is also rich in vitamin B6, vitamin E, vitamin A, and vitamin B1 as well as pantothenic acid, phosphorus, manganese, choline, potassium, and copper12.

Here is a quick summary of the top 5 benefits broccoli have to offer:

1. Broccoli is incredibly rich in anti-carcinogenic compounds called glucosinolates – these plus other nutrients like vitamin C and zinc help protect against cancer.

2. The rich vitamin C content of broccoli helps to remove free radicals and other toxins from the body, purifying the blood and protecting against certain diseases.

3. The combination of antioxidants like vitamin C and beta-carotene makes broccoli a great vegetable for skin and hair health – it will also keep you looking young.

4. In addition to its antioxidant benefits, broccoli is also very high in fiber and omega-3 fatty acids, the combination of which is beneficial for heart health.

5. This vegetable contains vitamin A, beta-carotene, and zeaxanthin, all of which are good for ocular health and help protect against macular degeneration.

12 “11 Incredible Benefits of Broccoli.” Organic Facts. <https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-broccoli.html>



Numerous studies have shown the benefits of broccoli and other brassica vegetables for lowering cancer risk. In one study published in the journal Cancer Epidemiology, Biomarkers and Prevention, various brassica vegetables including broccoli were found to protect against cancer due to their high content of glucosinolates. These effects were confirmed for several types of cancer including lung, stomach, colon, and rectal cancer as well as prostate and ovarian cancers at lower levels13.

13 Verhoeven DT. “Epidemiological Studies on Brassica Vegetables and Cancer Risk.” Cancer Epidemiology, Biomarkers and Prevention. 1996 Sep; 5(9): 733-48. <https://www.ncbi.nlm.nih.gov/pubmed/8877066>


Chia Seeds

Tiny though they may be, chia seeds are positively packed with nutrients. Chia seeds first became popular in the 90s with the release of the Chia Pet but have now become a staple in the healthy food industry. In fact, they contain the most essential fatty acids of any plant food. One ounce of chia seeds contains about 140 calories with 9 grams of fat, none of which is trans fat. These seeds also contain 12 grams carbohydrate per serving, 10 grams fiber, and nearly 5 grams of protein as well as high amounts of calcium, iron, and magnesium14.

Here is a quick summary of the top 5 benefits chia seeds have to offer:

1. The high fiber content of chia seeds has been shown to increase feelings of fullness, helping you consume fewer calories to support weight loss.

2. In addition to reducing inflammation in the colon, the fiber content of chia seeds may protect against diverticulitis flare-ups and other digestive disorders.

3. The omega-3 fatty acid content in chia seeds helps decrease LDL cholesterol and total triglycerides while also reducing atherosclerosis and improving endothelial function for improved heart health.

4. The high fiber content of chia seeds helps regulate and stabilize blood sugar levels to reduce the risk for type 2 diabetes.

5. By reducing blood pressure and cholesterol levels, chia seeds may help to prevent cardiovascular disease and other inflammatory conditions like diabetes and cancer.

14 Ware, Megan. “What Are the Benefits of Chia Seeds?” Medical News Today. <https://www.medicalnewstoday.com/articles/291334.php>



The fiber content of chia seeds combines with the benefits of omega-3 fatty acids to provide a number of cardiovascular benefits. In a review published in the American Journal of Nutrition, research revealed that even low-dose supplementation with fiber could produce a measurable reduction in LDL or “bad” cholesterol as well as total cholesterol levels15.

15 Brown, Lisa. “Cholesterol-Lowering Effects of Dietary Fiber: A Meta-Analysis.” The American Journal of Clinical Nutrition. <http://ajcn.nutrition.org/content/69/1/30.full>


Cranberries

Popular for use in fall-flavored recipes, cranberries are a superfood that should be enjoyed all year long. These red little berries have the power to fight urinary tract infections, but they offer a variety of other health benefits as well. A one-cup serving of whole cranberries contains just under 50 calories with almost no fat, 12 grams of carbohydrate, nearly 5 grams of fiber, and 0.4 grams of protein. Cranberries are also a rich source of vitamin C, vitamin B6, manganese, vitamin E, copper, and vitamin K16.

Here is a quick summary of the top 5 benefits cranberries have to offer:

1. Being incredibly rich in antioxidant proanthocyanins, cranberries keep bacteria from adhering to the urinary tract walls, helping prevent urinary tract infections.

2. The anti-inflammatory benefits of cranberries may prevent platelet build-up on artery walls and reduce blood pressure, helping to reduce the risk for cardiovascular disease.

3. Cranberries have been shown to help slow the growth of tumors for a variety of types of cancer including breast, liver, ovarian, colon, and prostate cancers.

4. By preventing bacteria from adhering to the teeth, cranberries support oral health – they may also help prevent gum disease in this way.

5. The high fiber content in cranberries has been shown to reduce the risk for a number of conditions including heart disease, obesity, diabetes, and various digestive disorders.

16 Ware, Megan. “Everything You Need to Know About Cranberries.” Medical News Today. <https://www.medicalnewstoday.com/articles/269142.php>



The benefits of cranberries for preventing urinary tract infections are widely known. In a study published in Drugs in 2009, supplementation with cranberry products helped reduce the instance of recurrent UTIs in both young and middle-aged women. Over a period of 1 year, recurrence rates dropped by 35%. The only problem is that cranberries can sometimes interact with other drugs due to the inhibitory effects of the flavonoids they contain17.

17 Guay DR. “Cranberry and Urinary Tract Infections.” Drugs. 2009; 69(7): 775-807. <https://www.ncbi.nlm.nih.gov/pubmed/19441868>


Dark Chocolate

Though you may not think of chocolate as a health food, dark chocolate is actually quite rich in a variety of healthy nutrients. The higher the cacao content, the more nutritious the chocolate is going to be. A 1-ounce square of dark chocolate generally contains about 155 calories with 9 grams of fat, 5 of which is saturated and 3 of which is monounsaturated fat. An ounce of dark chocolate also contains 17 grams carbohydrate, 2 grams dietary fiber, and 1.4 grams of protein. Dark chocolate is rich in iron, magnesium, manganese, copper, and potassium as well18.

Here is a quick summary of the top 5 benefits dark chocolate has to offer:

1. Loaded with antioxidants like flavonoids and polyphenols, dark chocolate helps protect against free radical damage which can contribute to disease and aging.

2. The flavonoid content of dark chocolate is thought to play a protective role against certain types of cancer, according to the American Cancer Institute.

3. Rich in flavanols, dark chocolate helps lower blood pressure and boost circulation to support heart health – it may also reduce the risk of heart attack.

4. Not only do flavonoids support heart health, but they may also improve blood flow to the brain which can protect against dementia and stroke.

5. The low sugar content of dark chocolate (compared to milk or white chocolate) is beneficial for blood sugar management in diabetics.

18 “7 Awesome Health Benefits of Dark Chocolate.” Dr. Axe. < https://draxe.com/bene-fits-of-dark-chocolate/>



According to the results of a study published in the International Journal of Cardiology, the flavanol content of dark chocolate is extremely beneficial for cardiovascular health. This study tested coronary flow velocity reserve (CFVR) and how it was affected by supplementary flavanols. Participants who consumed the dark chocolate showed significant improvements in CFVR after 2 weeks of regular intake. They also showed improvements in heart rate and triglyceride levels19.

19 “Acute Effect of Oral Flavonoid-Rich Dark Chocolate Intake on Coronary Circulation.” International Journal of Cardiology. 2007 Dec. < http://www.internationaljournalofcardiol-ogy.com/article/S0167-5273(12)01665-8/abstract>


Flaxseed

Also known as linseed, flaxseeds are tiny oblong seeds that are rich in omega-3 fatty acids and other healthy fats. These seeds can be consumed whole or ground, and they offer a wide variety of health benefits. A tablespoon of whole flaxseed contains about 55 calories with 4.3 grams of fat, 3 of which is polyunsaturated, 0.8 is monounsaturated, and 0.4 is saturated. Flaxseed also contains 3 grams carbohydrate per serving, most of which is fiber, as well as nearly 2 grams of protein. Other nutrients include potassium, calcium, iron, and magnesium20.

Here is a quick summary of the top 5 benefits flaxseed has to offer:

1. The omega-3 fatty acids in flaxseed have been shown to disrupt the growth of cancer cells and prevent them from developing – they also slow tumor growth.

2. The combination of fiber, omega-3s, and phytosterols in flaxseed boost heart health by reducing LDL cholesterol, lowering blood pressure, and improving circulation.

3. The lignans in flaxseed have been shown to reduce the severity and incidence of hot flashes in menopausal women who are not using estrogen therapy.

4. Phytoestrogens and lignans found in flaxseed help lower glucose and insulin levels to improve type 2 diabetes and other metabolic disorders.

5. Rich in soluble fiber, flaxseed adds bulk to stool, helping to relieve constipation.

20 Nordqvist, Joseph. “Flaxseed: How Healthful is It?” Medical News Today. <https://www.medicalnewstoday.com/articles/263405.php>



Omega-3 fatty acids are abundant in flaxseeds, and these healthy fats offer excellent cancer-protective benefits. Not only do they disrupt the growth of cancer cells, preventing them from forming, but they have also been shown to stop tumors from forming new blood vessels which slows their development as well. A study published in the Journal of Clinical Medicine revealed that omega-3 fatty acids cause cytotoxic activity and trigger apoptosis (cell death) in cancer cells21.

21 D’Eliseo, Donatella. “Omega-3 Fatty Acids and Cancer Cell Toxicity: Implications for Multi-Targeted Cancer Therapy. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4773771/>


Garlic

Garlic belongs to the same family as onions, making it a close relative to shallots, leeks, and chives as well. Although it may not leave your breath smelling particularly fresh, eating garlic has shown to provide many health benefits. Similar to ginger, garlic has been used in both food and medicine for centuries. Three cloves of garlic contain about 13 calories with no fat, 3 grams of carbohydrate, and 0.6 grams of protein. Garlic also contains significant amounts of vitamin C, vitamin B6, calcium, selenium, potassium, and manganese22.

Here is a quick summary of the top 5 benefits garlic has to offer:

1. Supplementation with garlic extract has been shown to greatly reduce the severity and length of a cold – it also boosts the immune system in general.

2. Garlic extract supplementation has been shown to reduce blood pressure at doses of 600 to 1,500 mg – this may help prevent heart attack and stroke.

3. The antioxidants found in garlic protect against oxidative damage from free radicals – this helps to slow aging and protect against chronic diseases.

4. Garlic supplementation in athletes has been shown to reduce fatigue and improve exercise performance and capacity.

5. The sulfur compounds found in garlic help detoxify the body of heavy metals, protecting against organ damage and toxicity.

22 “11 Proven Health Benefits of Garlic.” Healthline. <https://www.healthline.com/nutri-tion/11-proven-health-benefits-of-garlic>



In a large study that took place over the course of 12 weeks, researchers tested the benefits of garlic in reducing the length and severity of the common cold. It was discovered that garlic supplementation reduced the number of colds by 63% compared to the placebo and that the average length of each cold was reduced by 70% - from 5 days in the placebo group to 1.5 days in the garlic group23.

23 Josling P. “Preventing the Common Cold with Garlic Supplement: A Double-Blind Placebo-Controlled Study.” Adv Ther. 2001 Jul; 18(4): 189-93. <https://www.ncbi.nlm.nih.gov/pubmed/11697022>


Ginger

Known for its spicy flavor and yellow color, ginger is technically a root that is often classified as an herb or spice. Available in fresh and powdered form, ginger is a staple ingredient in many cultures and has been used as natural remedy for a variety of ailments as well. A teaspoon of ground ginger contains just 6 calories with 0.1 grams of fat, 1.3 grams of carbohydrate, and 0.2 grams of protein. Ginger also contains notable amounts of iron, vitamin C, potassium, vitamin B6, magnesium, and phosphorus24.

Here is a quick summary of the top 5 benefits ginger has to offer:

1. Rich in phenolic compounds, ginger helps to stimulate saliva and bile production while suppressing gastric contractions, helping to improve and regulate digestion.

2. Ginger is commonly used as a natural remedy for nausea, particularly for motion sickness, cancer treatment, and pregnancy – that’s why people drink ginger ale when they are feeling sick.

3. A natural diaphoretic, ginger promotes sweating which helps to warm the body from within – this helps combat cold and flu, particularly during the winter.

4. For centuries, ginger has been used as a natural anti-inflammatory for everything from colorectal cancer to osteoarthritis.

5. Ginger has been shown to improve numerous cardiovascular risk factors including high cholesterol, elevated blood sugar, and high blood pressure.

24 Ware, Megan. “Ginger: Health Benefits and Dietary Tips.” Medical News Today. <https://www.medicalnewstoday.com/articles/265990.php>



According to the results of a study published in Nutrition, regular consumption of ginger is linked to reduced rates of hypertension and lowered risk of coronary heart disease. The study tested different intakes on men and women, testing for a variety of chronic cardiovascular diseases. The results of the study showed reductions in hypertension, hyperlipidemia, and other cardiovascular risk factors25.

25 Daniells, Stephen. “Ginger Linked to Healthier Hearts: Study.” Nutra Ingredients. <https://www.nutraingredients-usa.com/Article/2016/06/08/Ginger-linked-to-healthier-hearts-Study>


Green Tea

Though you may think of it as a warm, soothing beverage, the nutrient content in green tea makes it a powerful superfood. Used as a natural remedy for centuries in traditional Chinese medicine, green tea has rapidly been gaining popularity in the Western world as well. A cup of green tea contains just 2 calories as well as zero fat, zero fiber, and zero protein. It does contain about half a gram of carbohydrates, but the health benefits can all be chalked up to phytochemicals including antioxidants like EGCG26.

Here is a quick summary of the top 5 benefits green tea has to offer:

1. Green tea is rich in flavanols and anthocyanidin antioxidants, both of which help prevent many of the risk factors for heart disease.

2. Catechins found in green tea have been shown to inhibit the breakdown of acetylcholine which has been linked to memory – they also prevent the accumulation of protein plaques that contribute to Alzheimer’s disease.

3. The flavanols and anthocyanidins in green tea offer anti-inflammatory benefits and may also improve glycemic control and normalize blood sugar in diabetics.

4. Increased consumption of green tea catechins has shown a beneficial effect for eye health, protecting them from oxidative damage and vision loss.

5. The EGCG content of green tea helps suppress appetite and boosts metabolism to support healthy weight loss.

26 “Top 7 Benefits of Green Tea: The No. 1 Anti-Aging Beverage.” Dr. Axe. <https://draxe.com/benefits-of-green-tea/>



The antioxidant content in green tea has been proven beneficial for heart health time and time again. By improving some of the risk factors, green tea helps to prevent cardiovascular disease from developing. In a study published in Chinese Medicine, the flavonoids in green tea were found to lower inflammation as well which helps fight a variety of chronic conditions including heart disease and cancer27.

27 Chacko, Sabu. “Beneficial Effects of Green Tea: A Literature Review.” Chinese Medi-cine. 2010; 5:13. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/>


Greek Yogurt

A thicker, creamier version of regular yogurt, Greek yogurt is particularly rich in nutrients as well. Not only can you enjoy it on its own with fresh fruit, granola, or nuts but you can also use it as a substitute for sour cream, cream cheese, and other fats in your favorite recipes for baked goods. One container of Greek yogurt (about 170g) contains roughly 100 calories with less than 1 gram of fat, 6 grams carbohydrate, and 17 grams of protein. It is also rich in calcium, potassium, vitamin B12, and magnesium28.

Here is a quick summary of the top 5 benefits Greek yogurt has to offer:

1. Loaded with probiotics, Greek yogurt supports the balance of healthy gut flora which improves regularity and nutrient absorption.

2. The calcium content of Greek yogurt is great for bone health – it helps protect against fractures, breaks, and osteoporosis in adults as well as stunted growth in children.

3. Greek yogurt is rich in vitamin B12 which is essential blood and brain health – it helps with the formation of red blood cells as well as DNA synthesis.

4. The potassium content in Greek yogurt helps balance out sodium to maintain healthy blood pressure and fluid balance.

5. The protein and nutrient content in Greek yogurt makes it an excellent post-workout recovery food to regenerate muscle tissue and repair fiber damage.

28 Heitz, David. “Health Benefits of Greek Yogurt.” Healthline. <https://www.healthline.com/health/food-nutrition/greek-yogurt-benefits>



Probiotics are beneficial bacteria that can support healthy digestion as well as other health markers. According to a review published in the Journal of Applied Microbiology, probiotics improve digestive health, enhance immune function, boost the absorption of nutrients, and reduce the risk for certain cancers. The mechanisms by which probiotics provide these benefits are still under study, but the benefits cannot be denied – they are proven by numerous research studies29.

29 Parvez S. “Probiotics and Their Fermented Food Products Are Beneficial for Health.” J Appl Microbiol. 2006 Jun; 100(6): 1171-85. < https://www.ncbi.nlm.nih.gov/pubmed/16696665


Kale

Though for years it was only used as a garnish, kale has come to the forefront of the nutrition industry and is now widely recognized as one of the most nutrient-dense superfoods out there. This leafy green vegetable is loaded with antioxidants and fiber, plus it can be cooked in a variety of ways. One cup of chopped kale contains about 35 calories with 0.6 grams of fat, 6 grams carbohydrate, and nearly 3 grams of protein. Kale is also a good source of potassium, vitamin A, calcium, vitamin B6, and magnesium – plus, it contains over 100% your daily recommended intake of vitamin C30.

Here is a quick summary of the top 5 benefits kale has to offer:

1. Rich in iron, kale supports the formation of enzymes and hemoglobin in addition to ensuring the proper transport of oxygenated blood throughout the body.

2. The vitamin K content in kale may protect against certain types of cancer and reduce symptoms of Alzheimer’s and other neurodegenerative conditions.

3. A powerful anti-inflammatory agent, kale counteracts one of the biggest triggers for chronic diseases such as cancer, autoimmune disease, and heart disease.

4. The antioxidant content in kale protects against free radical damage and oxidation which can speed aging and contribute to neurological disorders.

5. A natural detoxifier, kale helps to remove toxins from the body thanks to isothiocyanates (TCIs) – these compounds detoxify the body on the cellular level.

30 Lewis, Allison. “Top 10 Health Benefits of Eating Kale.” Mind Body Green. <https://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html>



Several nutrients found in kale provide significant cognitive benefits. According to the results of a new study, lutein is particularly beneficial for brain health. In a study of 60 healthy adults, neural activity was monitored before and after lutein supplementation. The results of the study showed improved cognitive abilities in the lutein versus the control group – this group also had a neuro-electrical signature that looked much younger than the other group31.

31 DiSalvo, David. “Science Just Gave You a Brain-Boosting Reason to Eat Kale.” Forbes. <https://www.forbes.com/sites/daviddisalvo/2017/07/26/science-just-gave-you-a-brain-boosting-reason-to-eat-kale/#4b2ecc902f37>


Lentils

An edible pulse, lentils are part of the legume family, and they take the shape small disc-shaped seeds. Lentils come in several colors, but they are all recognized as excellent sources of plant-based protein and fiber. A 100-gram serving of lentils (cooked) contains about 116 calories with less than 0.5 grams of fat, 20 grams of carbohydrate, 8 grams of fiber, and 9 grams of protein. Lentils are also rich in iron, potassium, magnesium, copper, phosphorus, vitamin B1, zinc, and folate32.

Here is a quick summary of the top 5 benefits lentils have to offer:

1. Due to their high soluble fiber content, lentils help to lower cholesterol which also reduces the risk of heart disease, heart attack, and stroke.

2. The antioxidants in lentils help decrease the development of atherosclerosis – they also help neutralize free radicals and slow oxidative damage and aging.

3. The soluble fiber in lentils traps carbohydrates and slows their digestion which helps to prevent spikes in blood sugar and improves insulin resistance.

4. The vitamins and minerals found in lentils have been shown to support brain health and function – they may even slow the progress of various neurodegenerative diseases.

5. Rich in B-complex vitamins like folate, lentils have been shown to reduce the risk of birth defects while also supporting blood health in pregnant women.

32 “11 Interesting Benefits of Lentils.” Organic Facts. <https://www.organicfacts.net/health-benefits/health-benefits-of-lentils.html>



According to a study published in the British Journal of Nutrition, the type of carbohydrate found in lentils is beneficial for a variety of health markers. Having a low glycemic load, lentils are a great choice for diabetics who need to control their blood sugar, but they also provide slow-burning energy for the same reason. Lentils may also improve insulin resistance and help prevent a variety of chronic diseases33.

33 Guillon F. “Carbohydrate Fractions of Legumes; Uses in Human Nutrition and Poten-tial for Health.” British Journal of Nutrition. 2002 Dec; 88. <https://www.ncbi.nlm.nih.gov/pubmed/12498630>


Oatmeal

Oats are a delicious cereal grain that comes in a variety of different forms. This grain has a balanced nutritional composition, and its health benefits are nothing to sniff at. A 100-gram serving of old-fashioned or rolled oats contains about 390 calories with 7 grams of fat, 66 grams of carbohydrate, 11 grams of fiber, and 17 grams of protein. Oats are also a rich source of potassium, calcium, iron, magnesium, and vitamin B6. They are also a gluten-free grain which is beneficial for people with celiac disease34.

Here is a quick summary of the top 5 benefits oatmeal has to offer:

1. Loaded with polyphenols and antioxidants, oats have been shown to lower blood pressure by boosting the production of nitric oxide to dilate blood vessels.

2. Rich in a type of soluble fiber called beta-glucan, oats support regular digestion while also reducing cholesterol and supporting healthy gut flora.

3. The fiber found in oats helps to reduce markers of type 2 diabetes such as lowering blood sugar levels and improving insulin sensitivity.

4. Because it is rich in fiber and low-glycemic carbohydrates, oats help you feel fuller for longer which may reduce daily calorie intake and support weight loss.

5. The fiber-rich outer layer of the oat grain (the bran) has been shown to relieve constipation, particularly in older individuals.

34 “9 Health Benefits of Eating Oats and Oatmeal.” Healthline. <https://www.healthline.com/nutrition/9-benefits-oats-oatmeal>



The fiber and nutrient content in oats provides many cardiovascular benefits. According to one study published in the American Journal of Clinical Nutrition, the beta-glucan found in oats is primarily responsible for its cholesterol-lowering benefits. Not only can oats help lower LDL or “bad” cholesterol, but they do so with no negative impact on HDL or “good” cholesterol levels35.

35 Whitehead A. “Cholesterol-Lowering Effects of Oat B-Glucan: A Meta-Analysis of Ran-domized Controlled Trials.” American Journal of Clinical Nutrition. <https://www.ncbi.nlm.nih.gov/pubmed/25411276>


Salmon

When you see salmon at the grocery store, you may find that it is described in different ways based on whether it is farmed or wild-caught and where it comes from. The type of salmon that can be considered a superfood is wild-caught salmon, and it is extremely rich in omega-3 fatty acids and other healthy nutrients. A 3.5-ounce serving of wild-caught sockeye or red salmon contains 220 calories with 27 grams protein, 11 grams of healthy fat, and 1,200mg omega-3 fatty acids. Salmon is also rich in vitamin B12, vitamin D, phosphorus, iodine, choline, selenium, vitamin B5, potassium, and biotin36.

Here is a quick summary of the top 5 benefits salmon has to offer:

1. The high vitamin D content of wild-caught salmon supports general health and wellness in a number of ways including reduced risk for cancer and heart disease as well as protection against stress and inflammation.

2. The omega-3 content of salmon helps to reduce bone and joint problems such as osteoporosis and bone fractures – it also reduces bone reabsorption.

3. Rich in healthy fats, wild-caught salmon supports ocular health by reducing the risk for age-related macular degeneration as well as glaucoma.

4. There is a strong correlation between the omega-3 content of salmon and reduced risk for cancer as well as protection against tumor growth.

5. The healthy fats in salmon provide a variety of health benefits for your skin – it keeps the skin supple by reducing free radical damage – it also protects against damage caused by UV rays.

36 “8 Proven Salmon Health Benefits & Nutrition Facts.” Dr. Axe. <https://draxe.com/8-salmon-nutrition-facts-proven-health-benefits/>



According to the results of a study published in the Journal of Lipid Research, the eicosapentaenoic acid (EPA) content of salmon helps to protect the skin against UV radiation. This suggests that the omega-3 fatty acids found in salmon may help to prevent or treat the signs of skin aging37.

37 Kim HH. “Ecosapentaenoic Acid Inhibits UV-Induced MMP-1 Expression in Human Dermal Fibroblasts.” J Lipid Res. 2005 Aug; 46(8): 1712-20. < http://www.jlr.org/con-tent/46/8/1712>


Spinach

A nutrient-rich leafy green, spinach is one of the most common foods included on lists of superfoods because its nutritional and health benefits cannot be denied. Loaded with vitamins and minerals but low in calories and fat, spinach is one of the most nutrient-dense foods out there. A 1-cup serving of fresh spinach contains fewer than 10 calories with just 0.1 grams of fat, 1.1 grams carbohydrate and nearly 1 gram of protein. Spinach is also rich in fiber as well as vitamin A, vitamin K, manganese, folate, vitamin E, iron, calcium, potassium, and vitamin C.

Here is a quick summary of the top 5 benefits spinach has to offer38:

1. Spinach contains a variety of nutrients that support eye health including beta-carotene, lutein, and zeaxanthin – it also offers anti-inflammatory properties.

2. When consumed regularly, certain nutritional components in spinach support brain healthy by boosting circulation and preventing cognitive decline – examples include potassium, folate, and various antioxidants.

3. In addition to its protein content, spinach contains Co-Q10, an antioxidant which strengthens the muscles, including heart muscle.

4. Spinach is rich in nutrients that support bone health – Vitamin K boosts calcium retention while other minerals support bone strength.

5. The protein and antioxidant content in spinach help to reduce atherosclerosis which then reduces the risk of heart attack and stroke.

38 “15 Impressive Spinach Benefits.” Organic Facts. <https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html>



The antioxidant content of spinach – particularly lutein and zeaxanthin – has a strong protective benefit for your eyes. According to the results of a 2010 study published in the Journal Francais D’Ophtalmologie, low levels of these nutrients in the blood is correlated with an increased risk for age-related macular degeneration. The study also showed that supplementation of these nutrients improved optical density39.

39 Cohen SY. “Impact of Eating Habits on Macular Pathology Assessed by Macular Pigment Optical Density Measure.” J Fr Ophtalmol. 2010 Apr; 33(4): 234-40. <http://linkin-ghub.elsevier.com/retrieve/pii/S0181551210000410>


Sweet Potatoes

The bright orange cousin to the white potato, sweet potatoes are loaded with fiber and other nutrients. These tasty tubers can be used in a myriad of dishes ranging from sweet potato fries and side dishes to pies and other desserts. One medium sweet potato contains just 100 calories with nearly 24 grams of carbohydrate, 2.3 grams of protein, almost 4 grams of fiber, and just 0.2 grams of fat. Sweet potatoes are also rich in vitamin A, vitamin C, manganese, potassium, copper, niacin, thiamine, and magnesium40.

Here is a quick summary of the top 5 benefits sweet potatoes have to offer:

1. The fiber content of sweet potatoes helps to both reduce and regulate blood sugar in diabetics – it also helps improve insulin sensitivity.

2. Sweet potatoes are high in antioxidants which help to protect against diseases such as diabetes, cancer, and heart disease by fighting free radical damage.

3. Due to the abundance of nutrients and antioxidants they contain, sweet potatoes have shown great promise in boosting brain function and improving memory.

4. The vitamin A content of sweet potatoes stimulates the production of immune cells that help to fight off pathogens to reduce the risk for disease.

5. In addition to boosting immunity, the vitamin A content of sweet potatoes also helps maintain healthy vision and slows the progression of macular degeneration.

40 “Sweet Potato Nutrition Facts and Benefits.” Dr. Axe. <https://draxe.com/sweet-po-tato-nutrition-facts-benefits/>



Type 2 diabetes is an acquired disease that is closely linked to diet. Sweet potatoes, with their high fiber content, can help to reduce and regulate blood sugar while also improving insulin sensitivity. In a study conducted at the University of Vienna, participants who were given four grams of a white sweet potato called Caiapo showed significantly reduced blood sugar levels compared to the control group41.

41 Ludvik B. “Efficacy of Ipomoea batatas (Caiapo) on Diabetes Control in Type 2 Dia-betic Subjects Treated with Diet.” Diabetes Care. 2004 Feb; 27(2): 436-40. <https://www.ncbi.nlm.nih.gov/pubmed/14747225>


Tomatoes

Technically speaking, the tomato is actually a berry produced by a plant that belongs to the nightshade family, Solanum lycopersicum. Though you are probably most familiar with the red tomato, there are myriad varieties in a wide range of colors including red, yellow, green, and orange. Tomatoes consist of about 95% water and 5% carbohydrate and fiber, so they are not very calorie-dense. A 100-gram serving of tomatoes contains about 18 calories with about 4 grams carbohydrate, 1 gram protein, and 1.2 grams fiber. Tomatoes also contain vitamin C, potassium, vitamin K1, and folate42.

Here is a quick summary of the top 5 benefits tomatoes have to offer:

1. Tomatoes are very rich in lycopene, a type of carotenoid which provides many health benefits including reducing heart disease and cancer risk.

2. Rich in vitamin A, tomatoes help to improve and preserve vision, prevent night-blindness, and slow the progression of macular degeneration.

3. The antioxidant content in tomatoes provides protective benefits against not only free radical damage but several types of cancer including cervical and prostate.

4. High levels of potassium in tomatoes act as a vasodilator to reduce blood pressure and resolve tension in the arteries.

5. The regular consumption of tomatoes has been shown to reduce gallstones.

42 “Tomatoes 101: Nutrition Facts and Health Benefits.” Healthline. <https://www.healthline.com/nutrition/foods/tomatoes#section3>



Though the lycopene content of tomatoes provides a number of significant health benefits, most notable is its ability to improve cardiovascular health markers. In a study published in the European Journal of Public Health, researchers tested the effect of low lycopene levels on the risk for heart attack in men. The results of the study confirmed that supplementary lycopene helped to improve cardiovascular health and reduce the risk of heart disease and heart attack43.

43 Karppi J. “Low Serum Lycopene and B-Carotene Increase Risk of Acute Myocardial Infarction in Men.” European Journal of Public Health. 2012 Dec; 22(6): 835-40. <https://www.ncbi.nlm.nih.gov/pubmed/22158914>

Recipes Featuring the Top 20 SuperfoodsNow that you know all about superfoods and how they can benefit your health, you’re probably eager to try them! Fortunately, adding superfoods to your diet is incredibly simple – just stop into your local grocery store and stock up! If you don’t tend to cook much, however, you might prefer to start off slow with some easy recipes, and that’s exactly what you’ll find in this section. In the following pages, you’ll receive fifteen delicious and nutritious recipes featuring the top 20 superfoods you’ve learned about in this report. So, just pick a recipe and get cooking!


Sweet Potato Spinach Hash

INGREDIENTS: • 1 tablespoon olive oil• 1 small yellow onion, chopped• 1 clove minced garlic• 1 ½ pounds sweet potatoes, peeled and

shredded• 6 ounces chopped spinach• Salt and pepper

INSTRUCTIONS: 1. Heat the oil in a large skillet over medium-

high heat.2. Add the onions and garlic then cook until

browned, about 2 to 3 minutes.3. Stir in the shredded sweet potatoes and

cook until they are tender about 7 to 9 minutes.

4. Add the spinach and cook for 1 to 2 minutes until wilted.

5. Season with salt and pepper then serve hot.

SERVINGS

4

The Wellme Superfood Handbook50

Maple Almond Cranberry Granola

INGREDIENTS: • 3 cups old-fashioned oats• 1 cup whole almonds, raw• 1 cup dried unsweetened cranberries• ¼ cup whole flaxseeds• 1 teaspoon ground cinnamon• ¼ teaspoon ground nutmeg• Pinch salt• ½ cup pure maple syrup • ¼ cup coconut oil, melted• 1 ½ teaspoons vanilla extract

INSTRUCTIONS: 1. Preheat the oven to 300°F and line a

rimmed baking sheet with parchment.2. Combine the oats, almonds, cranberries,

and flaxseed in a large mixing bowl.3. Toss in the cinnamon, nutmeg, and salt.4. Whisk together the maple syrup, coconut

oil, and vanilla extract in a bowl.5. Drizzle the mixture over the oat blend and

stir until evenly coated.6. Spread the granola in a single layer on the

baking sheet.7. Bake for 45 minutes, stirring every 15

minutes, until golden brown.8. Let the granola cool completely then

break it into pieces and store in an airtight container.

SERVINGS

8-10


Broccoli Kale Egg Scramble

INGREDIENTS: • 6 large eggs, whisked• ¾ cup shredded cheese• 1 to 2 tablespoons unsweetened almond

milk• Salt and pepper• 1 tablespoon olive oil• 1 small yellow onion, chopped• 1 clove minced garlic• 2 cups chopped broccoli florets• 1 cup chopped kale

INSTRUCTIONS: 1. Whisk together the eggs, cheese, almond

milk, salt, and pepper, set aside.2. Heat the oil in a large non-stick skillet over

medium-high heat.3. Add the onions and garlic then cook for 2

minutes.4. Stir in the broccoli and kale then sauté for

5 minutes until the kale is wilted and the broccoli is tender-crisp.

5. Increase the heat to high and pour in the egg mixture.

6. Stir the ingredients once the egg starts to set then cook until done to the desired level, about 2 to 3 minutes more.

SERVINGS

4-5


Cream of Spinach Soup

INGREDIENTS: • 1 pound fresh chopped spinach• 2 cups water • 2 tablespoons butter• ¼ cup all-purpose flour• 3 cups unsweetened almond milk• 3 chicken bouillon cubes, crushed• Salt and pepper, to taste

INSTRUCTIONS: 1. Place the spinach in a medium saucepan

then pour in the water.2. Heat the saucepan over medium-high

heat until the spinach is tender. 3. In a separate saucepan, melt the butter.4. Whisk in the flour until smooth then

drizzle in the almond milk while whisking.5. Add the bouillon then whisk well and cook

until thickened.6. Stir the sauce into the spinach then

season to taste.7. If desired, puree the soup using an

immersion blender then serve hot.

SERVINGS

4-6


Avocado Spinach Salad with Blueberry Dressing

INGREDIENTS: • 3 tablespoons fresh blueberries• 3 tablespoons balsamic vinegar• 2 teaspoons maple syrup• 2 teaspoons Dijon mustard• 3 tablespoons olive oil• Pinch salt and pepper• 6 cups fresh baby spinach• 1 cup sliced mushrooms• 1 small red onion, sliced very thin• 1 large avocado, pitted and sliced thin• ¼ cup toasted almonds• ¼ cup dried unsweetened cranberries

INSTRUCTIONS: 1. Combine the blueberries and balsamic

vinegar in a blender.2. Pulse several times to chop the berries.3. Add the maple syrup and mustard then

blend smooth.4. With the blender running, drizzle in the

olive oil until smooth and thickened.5. Season with a pinch of salt and pepper, if

desired.6. Combine the spinach, mushrooms, and

red onion in a large salad bowl.7. Drizzle with the dressing then toss to coat.8. Divide the salad among 4 salad plates and

top with sliced avocado.9. Sprinkle with toasted almonds and dried

cranberries to serve.

SERVINGS

4


Hearty Vegetarian Lentil Stew

INGREDIENTS: • 1 cup dried lentils• Water, as needed• 1 tablespoon olive oil• 1 medium yellow onion, chopped• ½ cup chopped carrot• ½ cup sliced celery• 2 cloves minced garlic• 3 ½ cups chicken broth, low-sodium• 1 (14.5-ounce) can diced tomatoes• 1 large sweet potato, peeled and chopped• 1 tablespoon dried parsley• 2 teaspoons dried basil• Salt and pepper

INSTRUCTIONS: 1. Rinse the lentils very well then drain them

thoroughly.2. Heat the olive oil in a large saucepan over

medium heat.3. Add the onion, carrot, celery, and garlic

then cook for 5 minutes until browned.4. Stir in the lentils, chicken broth, diced

tomatoes, and sweet potato.5. Add the dried parsley and basil then

season with salt and pepper.6. Bring the mixture to a boil then reduce

heat and simmer for 45 to 50 minutes until the lentils and vegetables are tender.

7. If desired, spoon 1 cup of the mixture into a blender and blend smooth.

8. Stir the blended mixture back into the soup and adjust seasoning to taste.

SERVINGS

4


Roasted Beet Salad with Cranberries

INGREDIENTS: • 1 pound fresh beets• 3 tablespoons olive oil• 1/3 cup sliced almonds• Salt and pepper• 2 tablespoons red wine vinegar• 1 ½ tablespoons fresh lemon juice• ½ teaspoon sugar• 1 cup thinly sliced carrots• 1 cup julienned jicama• 6 cups fresh spring greens• ¼ cup dried unsweetened cranberries

INSTRUCTIONS: 1. Preheat the oven to 425°F. 2. Wrap the beets in foil then place them in

the oven on the middle rack.3. Roast for 1 to 1 ½ hours until tender then

unwrap them and let them cool. 4. Heat the olive oil in a skillet over medium

heat and add the almonds.5. Stir the almonds over medium heat until

golden brown then turn off the heat and let them cool.

6. Transfer the almonds to a bowl and season with a pinch of salt.

7. Pour the oil from the skillet into a small bowl and whisk in the vinegar, lemon juice, and sugar.

8. Season with a pinch of salt and pepper then set aside.

9. When the beets are cooled, remove the skins and slice them.

10. Combine the sliced beets with the carrots and jicama then toss with the dressing.

11. Spoon the mixture over beds of fresh spring greens.

12. Sprinkle with the toasted almonds and dried cranberries to serve.

SERVINGS

4-6


Coconut Vegetable Curry

INGREDIENTS: • 2 tablespoons olive oil• 2 cloves minced garlic• 1 tablespoon grated ginger• 3 large carrots, sliced• 1 medium yellow onion, chopped• 1 (14.5-ounce) can diced tomatoes• 2 tablespoons tomato paste• 1 pound frozen broccoli and cauliflower

florets• 1 (14-ounce) can full-fat coconut milk• Salt and pepper• Steamed rice, to serve• Fresh cilantro, to serve

INSTRUCTIONS: 1. Heat the oil in a large skillet over medium

heat.2. Add the garlic and ginger and cook for 1

to 2 minutes until softened.3. Stir in the carrots and onion then sauté

until browned, about 4 to 5 minutes.4. Add the diced tomatoes and tomato paste

then stir well.5. Stir in the broccoli and cauliflower until

well combined.6. Bring to a simmer then cook on medium

heat for 5 to 10 minutes until the vegetables are tender.

7. Reduce the heat to low and stir in the coconut milk.

8. Simmer on low heat until the mixture thickens then season with salt and pepper.

9. Serve over steamed rice with fresh chopped cilantro.

SERVINGS

4


Almond-Crusted Salmon Fillets

INGREDIENTS: • ¼ cup olive oil • 2 large leeks, sliced thin (white and light green

parts only) • ¼ cup fresh lemon juice• ¾ cup unsweetened almond milk• Salt and pepper• 1 cup finely chopped almonds• ¼ cup fresh chopped parsley• 1 tablespoon lemon zest• 6 (6-ounce) boneless salmon fillets• ½ cup all-purpose flour• 1 large egg, whisked well• 2 tablespoons coconut oil

INSTRUCTIONS: 1. Heat the oil in a large saucepan over medium-high

heat then stir in the leeks.2. Cook for 2 minutes then reduce heat to low and

cook, covered, for 20 minutes until they are tender.3. Uncover the skillet and increase the heat to

medium.4. Stir in the lemon juice and cook until the liquid

evaporates, about 1 minute.5. Whisk in the almond milk and simmer until slightly

reduced.6. Pour the mixture into a blender then blend smooth

and set aside – season with a pinch of salt and pepper, if desired.

7. In a shallow dish, toss together the almonds, parsley, and lemon zest with a pinch of salt and pepper.

8. Season the salmon with salt and pepper then dredge in flour and shake off the excess.

9. Dip the salmon fillets in the egg then dredge with the almond mixture.

10. Heat the coconut oil in a large skillet over medium heat.

11. Cook the salmon for 5 minutes until the underside is browned, then flip and cook until browned on the other side and just cooked through.

12. Serve the fillets hot drizzle with the leek sauce.

SERVINGS

6


Sweet Potato Lentil Burger with Avocado

INGREDIENTS: • ½ cup dry lentils• 1 cup water• Salt and pepper• 2 tablespoons olive oil• 1 medium yellow onion, chopped• 1 small sweet potato, peeled and chopped• 2 cloves minced garlic• 1 teaspoon paprika• ¾ teaspoon ground cumin• ½ teaspoon dried thyme• ¼ cup canned corn, drained• ¼ cup finely chopped almonds

INSTRUCTIONS: 1. Preheat the oven to 400°F and line a baking

sheet with parchment.2. Rinse the lentils and drain them well then

place them in a stockpot.3. Add the water and a pinch of salt then bring

to a boil.4. Cook on low heat, covered, for 10 minutes

until cooked through then drain any excess liquid and set aside.

5. Heat the oil in a large skillet over medium-high heat.

6. Add the onion and sweet potato and sauté for 1 minute.

7. Cover the skillet and let cook for 10 minutes, stirring occasionally, until the sweet potato is tender.

8. Stir in the garlic and cook for 1 minute more.9. Add the sweet potato mixture to the lentils

and mash it all together with a fork.10. Stir in the seasonings, corn, and almonds

then shape into four patties.11. Place the patties on the baking sheet and

bake for 15 minutes.12. Flip the patties and bake another 10

minutes or so until golden brown.13. Serve the patties on whole grain buns with

your favorite burger toppings.

SERVINGS

4


Lentil-Stuffed Baked Tomatoes

INGREDIENTS: • 4 large tomatoes• Olive oil cooking spray• Salt and pepper• 1 cup cooked lentils• ¾ cup dry quinoa, rinsed and drained• ½ cup crumbled feta cheese• ¼ cup fresh chopped basil• 1 large shallot, diced fine

INSTRUCTIONS: 1. Preheat the oven to 350°F and grease a

glass baking dish with cooking spray.2. Slice the tops off the tomatoes and scoop

out the seeds and core.3. Place the shells upright in the baking dish

then spray with cooking spray and season lightly with salt and pepper.

4. Chop the flesh from the tomatoes into a bowl and toss it with the lentils, quinoa, cheese, basil, and shallot.

5. Season with salt and pepper then spoon the mixture into the tomatoes.

6. Bake for 45 minutes until the quinoa is cooked through then serve hot.

SERVINGS

4


Almond Dark Chocolate Cupcakes

CUPCAKE INGREDIENTS: • 6 tablespoons coconut oil• ¾ cup granulated sugar• ½ cup unsweetened

almond milk• ½ cup Greek yogurt• 2 teaspoons almond

extract• ¾ cup all-purpose flour• ¼ cup self-rising flour• 6 tablespoons

unsweetened cocoa powder

• 1 teaspoon baking soda• ¾ teaspoon baking

powder• ½ teaspoon salt• 1 cup thinly sliced

almonds

FROSTING INGREDIENTS: • ½ cup softened butter• 2 ½ cups powdered sugar• ¼ cup unsweetened

almond milk• ¼ cup finely chopped dark

chocolate• 12 whole almonds

INSTRUCTIONS: 1. Preheat the oven to 350°F and line the cups of a muffin pan with

paper liners.2. Cream together the coconut oil and sugar in a mixing bowl on

medium speed.3. Reduce the speed to low and blend in the almond milk, Greek

yogurt, and almond extract. 4. In a separate bowl, whisk together the flours, cocoa powder,

baking soda, baking powder, and salt.5. Beat the dry ingredients into the wet in batches until smooth and

well combined then fold in the sliced almonds.6. Spoon the batter into the prepared pan and bake for 18 to 21

minutes until a knife inserted in the center comes out clean. 7. Let the cupcakes cool in the pan for 5 minutes then turn out onto a

wire rack to cool completely while you prepare the frosting.8. Beat the butter with a hand mixer for 3 minutes on medium speed

until fluffy.9. Slowly beat in the powdered sugar, adding almond milk as needed

to thin it to the right consistency. 10. Beat for 3 minutes on high speed until fluffy then fold in the dark

chocolate.11. Pipe the frosting onto the cupcakes and top each one with an

almond.

SERVINGS

12

Blueberry Chia Seed Pudding

INGREDIENTS: • 1 ½ cups unsweetened almond milk• ¼ cup chia seeds• 1 tablespoon honey• 1 teaspoon vanilla extract• Pinch salt• ½ cup fresh blueberries• 1 ounce dark chocolate, chopped

INSTRUCTIONS: 1. Combine the almond milk, chia seeds,

honey, vanilla, and salt in a bowl.2. Whisk until thoroughly combined then

cover and chill for 3 hours.3. Spoon the thickened pudding into bowls.4. Top with fresh blueberries and dark

chocolate to serve.


SERVINGS

4


Greek Yogurt Parfait with Toasted Oats

INGREDIENTS: • ¾ cup old-fashioned oats• ½ teaspoon ground cinnamon• Pinch salt• 4 cups Greek yogurt• 1 cup fresh blueberries

INSTRUCTIONS: 1. Grease a skillet with cooking spray and

heat over medium heat.2. Add the oats then sprinkle with cinnamon

and salt.3. Cook the oats until browned, stirring

often, then remove from heat.4. Layer the Greek yogurt, toasted oats, and

blueberries in parfait glasses to serve.

SERVINGS

4


Layered Green Tea Dark Chocolate Smoothie

DARK CHOCOLATE INGREDIENTS: • 6 tablespoons canned coconut milk• 2 tablespoons honey• 2 tablespoons unsweetened cocoa

powder• Pinch salt• 1 ½ ounces chopped dark chocolate• ½ teaspoon vanilla extract

GREEN TEA INGREDIENTS: • 1 (14-ounce) can coconut milk, full-fat• ¾ cup unsweetened almond milk• ½ cup chopped avocado• ½ large banana, frozen and sliced• 2 tablespoons matcha green tea powder• 2 tablespoons almond butter (optional)• 1 tablespoon flaxseed• 1 teaspoon vanilla beans • 2 Medjool dates, chopped• Cacao nibs (optional)

INSTRUCTIONS: 1. To prepare the dark chocolate layer, whisk

together the coconut milk, honey, cocoa powder, and salt in a small saucepan over medium heat.

2. Stir in the chopped dark chocolate and cook until melted then stir smooth.

3. Remove from heat and whisk in the vanilla then set aside to cool slightly.

4. To prepare the green tea layer, open the can of coconut milk from the bottom and scoop ½ cup of the cream into a blender.

5. Add the remaining ingredients and blend until smooth and well combined, about 1 to 2 minutes.

6. Drizzle the slightly cooled dark chocolate mixture into two glasses.

7. Pour in the green tea smoothie and sprinkle with cacao nibs, if desired, to serve.

SERVINGS

2

Conclusion

Though the word “superfood” is the subject of some debate, there is no denying that certain foods are healthier or more beneficial than others. These are the foods that are nutrient-dense and good for you – not the processed and refined foods that make up the majority of the typical Western diet.


When it comes to incorporating superfoods into your diet, it’s really quite simple – just add one or two at a time and keep working your way through the list.

The key to lasting health is a balanced diet, so don’t worry too much about getting specific amounts of each superfood in your diet – it is the variety that will be the most beneficial. Start by swapping out some of your unhealthy food choices (like fast food, fried food, TV dinners, and packaged snacks) for healthier alternatives like the twenty tasty superfoods on this list.

When you make a small but positive change in your life, the results are their own reward. Once you start to see those results, it will inspire you to keep making positive changes. The more superfoods you add to your diet, the more benefits you’ll reap, so don’t be stingy!

If you’re serious about improving your health and wellness for the long-term, it all starts now. Begin making small but healthy changes to your diet and lifestyle, and you’ll begin reaping the benefits. Make sure to include some of these top 20 superfoods in your plan as well, and give some of the recipes a try!

Best of luck to you!

table of contents - wellme€¦ · here is a quick summary of the top 5 benefits avocados have to...

Documents