McKel Hill Kooienga, MS, RDN, LDN
Founder of Nutrition Stripped and the Mindful Nutrition Method™
You probably already have these 3 superfoods in your kitchen.
I’m all about making nutrition and wellness as simple as possible here on NS, and one easy way to boost your nutrition is to simply add more of the good stuff! In today’s post, I’m sharing 3 of my favorite common superfoods that are probably already in your kitchen. You can easily incorporate into your favorite meals, snacks, or smoothies to boost the nutrition content.
What Is A Superfood?
Superfoods are called “super” because they boast a very high amount of nutrients (or in some cases, a particular nutrient) in just one small serving. Imagine superfoods as just an ingredient that has A LOT of the good stuff your body needs to feel amazing. Not every superfood has the same benefits or nutrition, but below I’ve shared 3 of my favorites how they can improve your health and optimize your meals or snacks. Most of these are easy to get at your local grocery store or can be purchased online through the links below.
1. Lemon
Lemon: A vitamin C rich low sugar fruit that adds zing to your meals with both its flavor and vitamin C boost! Try squeezing fresh lemon on greens, in smoothies, on pasta, and on fish/shrimp/chicken/etc. to help increase the absorption of iron, especially non-heme iron from plant-based proteins and plant foods.
Recipes with lemon to try:
- Sunny Lemon Poppyseed Muffins
- Papaya Lox with Lemon Cream Cheese
- Double Layer Lemon Custard with Strawberry Compote
- Summer Lemon Corn Soup
- Zesty Lemon Shallot Dressing
- Lemony Sunchoke Soup
2. Kale
Kale: A fiber-rich dark leafy green rich in vitamins A and K, potassium, B vitamins, and not to mention fiber! Fiber is crucial to keeping our digestive systems happy, i.e. functioning optimally and regularly. Kale is great raw in smoothies and juices or lightly steamed, roasted, or cooked. I prefer cooked kale more than raw and recommend you consume it with a healthy fat like coconut oil, avocado, nuts/seeds, etc. to increase the absorption of fat-soluble vitamins in kale such as vitamins A and K.
Recipes with kale to try:
- Kale Caesar Nori Wraps
- Chocolate Cocoa Kale Chips
- Kale Hemp Tabbouleh
- Baked Eggs with Garlic Kale and Sun-Dried Tomatoes
- Black Eyed Peas and Kale Soup
3. Garlic
Garlic: Has antimicrobial, antibacterial, and antiviral benefits. May help increase iron absorption (especially great for vegetarians/vegans) when eaten alongside iron-rich foods. It’s a good source of the mineral selenium which is an antioxidant great for fighting inflammation. Garlic has also been shown to help decrease overall cholesterol and triglycerides by protecting the body from oxidative damage and blood vessel damage. The sulfur-containing compounds in garlic are responsible for most of the cardiovascular and cholesterol lowering benefits of garlic (some include allin, allicin, and allixin).
Recipes with garlic to try:
- Ultimate Vegetable Pot
- Simple Sweet Potato and Greens Bowl
- Zucchini Pizza Crust with Lemony Pea Pesto
- Blissed Out Black Bean Burger
- Spaghetti Squash and Chickpea Meatballs
Try all three together! Make the Massaged Kale Caesar Salad and get the added bonus of nutritional yeast (read more about that superfood here).
Add It Up
Just small additions of health-boosting foods can make a big difference in how you feel and how your body is prepared to fuel you. Do you have any other favorite superfoods or extras you like to add in? Share ’em in the comments, I’d love to know! And if you’re looking for more reading, check out these other posts from the archives below.
xx McKel
More Nutritional Basics:
The Basics of a Whole Foods Lifestyle
