If you don’t have time and patience to think about every bite you are putting into your mouth then at least just commit this list to memory – the healthiest team around – the Super Foods your body and mind need for optimum performance and health.
Like Superman himself, these foods are classic and always heroes, no matter what trendy new berry or hard to pronounce herb comes around. Let’s get into it:
According to SuperFoods Rx: Fourteen Foods That Will Change Your Life, by Steven Pratt and Kathy Matthews there are fourteen foods that are the powerhouses in their groups. While a few more have been added to the list and there is plenty of information on superfoodsrx.com, we’ll focus on the originals:
Beans, Blueberries, Broccoli, Oats, Oranges, Pumpkin, Salmon, Soy, Spinach, Tea, Tomatoes, Turkey, Walnuts and Yogurt.
In a three part series we will detail the amazing health benefits of these Super Heroes of the market, with a surprise new addition to the Super Food team in the last installment. Let’s get started with the first five.
Beans – The Cleaner
These little legumes are best known for their catchy little song “Beans, beans, they’re good for the heart, the more you eat, the more…” (ok, that’s enough), and for being a universal side dish, however, they are good enough to take on the spotlight.
Chock full of folic acid, vitamin B, magnesium, potassium, calcium, iron, fiber and more, these multi-talented tough guys help to combat heart disease, digestive tract cancer, constipation, obesity and high cholesterol. Beans are great at getting rid of harmful waste that may lead to health issues and diseases.
The poor bean has not always won the award for most popular, partially because it is not as revered as the meat protein sources, however, beans are non-perishable and not only will stand the test of time, but can be a meat and poultry substitution for their high protein, low-fat, no cholesterol bragging rights. Try a spicy black bean burger tonight.
Blueberries: The Ageless Agent
Blueberries are about to burst from the neuron-protecting, cell-guarding, cancer-preventing phytonutrients and antioxidants that make it a thinking berry – helping to slow and reverse some brain diseases like dementia and Alzheimer’s. Also, their phytonutrients help cells communicate with each other – enhancing coordination and productivity, and slowing down the signs of mental aging.
Not to mention these North American natives are bursting with Ellagic Acid – the phytonutrient responsible for being a major cancer fighter.
These guys can be pricey so stock up during season and splurge whenever you can. Keep a few bags of frozen blueberries in the freezer at all times and go for fresh blueberries on waffles, ice cream and other sweet treats when eating out in order to reach your recommended quota of 1 to 2 cups daily consumption.
Broccoli – The Tumor-nator
It’s no wonder broccoli resembles strong, healthy trees. Broccoli has a lot to sprout about, especially the anticancer, antidiabetic, and antimicrobial compound known as sulforaphane which can prevent many cancers and tumor development up to 60 percent.
The SuperFoods website, superfoodsrx.com, explains that broccoli is number one on the National Cancer Institute’s list of nutrition powerhouses and that “One study showed that eating about two servings a day of crucifers may result in as much as a 50 percent reduction in the risk for certain types of cancers.”
Opt for dark green broccoli and dense florets, stay away from yellow, and the smaller the head, the more flavor. Steam some, throw it in stir fry or soup, pack to go in kids’ lunches and of course, serve on your next party veggie platter. Just try to include broccoli as often as possible.
Oats: The Cholesterol Blaster
We have all seen the Quaker Man smiling from his cylinder of oats encouraging us to prevent heart disease and lower cholesterol one bowl at a time, and now with the ever-recognizable brand’s new motto, “Go, humans, go,” it is easy to believe that oats really are fuel for our health and life longevity.
Economical and versatile, oats and their sidekicks of Flaxseeds and other whole grains can easily be a part of an everyday diet.
What makes oats a staple in the SuperFood gang is their synergy of nutrients and their cholesterol-lowering fiber, beta glucan.
Heart disease is the number one killer in America but oats are armed to fight the battle one bowl of oatmeal at a time in order to lower cholesterol 8-23 percent (according to the SuperFoods website). Start each day with oats and you may end up starting more days in the long run.
Oranges: The Orang-inal Super Hero
What came first, the color or the fruit? Who cares!? This perfect little sphere of healthful pulp and juice has been thought of as one of the most common cures to the common cold due to its high levels of vitamin C, the water-soluble antioxidant that our bodies cannot produce but needs oh-so-badly.
Aside from its more popular health benefits, oranges also contain hesperidin – its own unique flavonoid that helps prevent cells from mutating. The SuperFoods website states that cancer is prevented by oranges because this flavonoid has the ability to “absorb ultraviolet light, protect DNA, and interact with carcinogens. Citrus flavonoids have been shown to inhibit cancer cell growth, strengthen capillaries, act as anti-inflammatory, and they are antiallergenic and antimicrobial.”
Oranges are usually easy to find, come many to a bag and their uses are endless. Just peel and eat. Nature did the hard part, so just enjoy!
Watch the video related to blueberry
Help answer the question about blueberry
What is a tip for blueberry muffins?I recently made blueberry muffins, they tasted wonderful, but the outside was hardish, and came out lumpy looking, didn't have a nice round top. This has happened with numerous recipes and am getting annoyed by it! I don't like the recipes with toppings either. As well, the blueberries i buy at the store are relatively large and also don't seem to "explode" the stay the same, I don't understand why. Any tips would be greatly appreciated.
About Author
In 1998, Barry founded what is now known throughout the world as Barry’s Bootcamp. The program was designed around a simple goal—to create The Best Workout in the World(TM). Barry’s revolutionary exercise strategy, combined with his patented raspy, drill-sergeant tactics and fun atmosphere, create a unique and irresistible workout environment that inspires and motivates “enlistees” to push harder and get into great shape fast. Barry’s Bootcamp has become the hottest fitness ticket in Hollywood boasting an A-list celebrity clientele that includes Katie Holmes, Jake Gyllenhaal, and Biggest Loser host Alison Sweeney plus thousands of others just like you who sweat it out in sold out classes every day.
*sub*
can’t believe it’s drawn out of nothing, could be a photography!
The ingredients for many baked items are very similar. Blueberry muffins, blueberry scones, blueberry coffeecake, blueberry pancakes, etc. will all have flour, baking powder and/or baking soda, sugar, salt, and a combination of different liquids such as oil, milk, cream, sour cream, buttermilk, etc. It's the amount of each of these ingredients that determines the texture, denseness and mouth-feel of the baked product.
So to answer your question, yes, you can probably use a blueberry muffin mix to make a cake, however, you will need to find a recipe for some kind of a blueberry cake to see what might be missing from the muffin mix that would be needed to make it into a cake mix.
The only other suggestion I have is to maybe find a blueberry pound cake box mix, and make cupcakes out of it. I'm sure your daughter would love this just as much. Happy birthday to the little one!
Depends upon whether you want a high-bush or low-bush blueberry, Vaccinium. My favorite is the Top hat blueberry and it is a low bush…only gets 18-24 inches tall and it can really put out the blueberries. If you are interested in container blueberries the Top Hat is a real winner: http://www.naturehills.com/product/top_hat_blueberry.aspx.
For a high-bush plant that is very sweet and great producer try Duke, it produces a large sweet berry. http://www.naturehills.com/product/duke_blueberry.aspx
BLUEBERRY BREAD
1 pkg yeast
3 cups bread flour
1/2 tsp salt
2 tbsp sugar
4 tsp applesauce, unsweetened
16 oz. frozen blueberries, thawed and drained (reserve liquid)
1/4 cup reserved juice
1/4 cup water (90F degrees)
Add ingredients in order listed or as recommended in your user manual.
Put berries in with dry ingredients or when machine beeps or first kneading cycle has completed.
SOUPER STRATA SALAD
1 (11 oz.) can condensed tomato bisque soup
1/2 c. vinegar
1/2 c. salad oil
1 tbsp. sugar
1 tbsp. Dijon style mustard
1 1/2 tsp. Worcestershire sauce
1 med. head torn lettuce (6 c.)
2 (6 3/4 oz.) cans chunk style ham, drained and flaked (or use chicken or turkey)
1 (4 oz.) pkg. shredded Mozzarella cheese
1 (4 1/2 oz.) jar sliced mushrooms, drained
2 c. croutons
In a screw top jar, combine tomato bisque soup, vinegar, salad oil, sugar, Dijon style mustard and Worcestershire sauce. Cover jar and shake well.
In large salad bowl layer half of the lettuce, half of the ham, half of cheese, half of mushrooms and half of croutons. Repeat layers. Drizzle some soup mixture atop salad and toss. Pass remaining soup mixture. 6 servings.
SOUPER SALAD BROCCOLI CHEESE SOUP
1 qt. water
1 sm. onion, chopped
1 box chopped broccoli (or 1 lb. fresh)
1 oz. consomme or beef bouillon base (dry)
1 1/2 sticks butter
1 1/2 c. flour
1/4 tsp. garlic powder
1/4 tsp. white pepper
Seasoning salt to taste
Cayenne pepper to taste
2 lbs. Cheddar and or American cheese, cubed
1 qt. milk
1/8 can beer
Hope this helps!!
You’re really good man. You’ve got excellent talent.
dingleberries ????
Excellent work. Pleasure to watch. Perfect music
))
Brilliant Willy, Just Brilliant =D
whoa!!it looks like a PICTURE!
ur an amazing painter!:D
Oh…I like Janis' answer! You may also try ground flax seed one time to see how it tastes.
Incredible! He looks so life like. Just amazing…and what a beautiful subject
Mash your banana and add that and the blueberries into the wet mix, cook as you would any other way. I make these all the time, they're awesome
Nice work, you did pretty good.
Great talent Der Mann.
Use more cornstarch.
This recipe was given to me by my mom. I have taken it to many potlucks and always leave with an empty pan.
Blueberry Delight
2 cups graham cracker crumbs
1/2 cup sifted powdered sugar
1 cup finely chopped pecans
1/2 cup butter or margarine, melted
1 (8 ounce) package cream cheese, softened
1 cup sugar
2 large eggs
2 tablespoons lemon juice
1 (21 ounce) can blueberry pie filling
1 (12 ounce) container frozen whipped topping, thawed
Combine first 3 ingredients; add butter, stirring well.
Press into a greased oblong pan.
Beat cream cheese at medium speed with an electric mixer until smooth.
Add 1 c.
sugar, eggs, and lemon juice, mixing until smooth.
Spread over crust.
Bake at 350 degrees for 25 minutes or until set; cool completely.
Spread pie filling over cream cheese mixture; spread whipped topping over filling.
Cover and chill several hours.
Jams are made from crushed or ground, whole fruit and usually have a thick consistency due to high pectin content.
Conserves are jams made from a mixture of fruits. They usually contain citrus fruit, nuts, and raisins.