Superfoods: Myths and Facts + Easy Recipes!
Do titles like “superfoods,” “healing foods,” or “top 10 foods” interest you? For those of us who want to improve our health, the idea of a superfood can be quite appealing. It’s as if we’re talking about a food with miraculous powers, from weight loss to healing diseases, that can cure everything!
So, are the “superfoods” that are essential for a healthy diet really that super? Or is what we hear about them a bit exaggerated? Let’s both debunk the myths and bring these foods to your table with practical recipes that you can easily apply in your kitchen!
1. Kale
❌Legend: Although not very popular in our country, kale, also known as kale or kale cabbage, is the most nutritious of all green leafy vegetables. ✅Real: Vegetables like spinach, lettuce, and Swiss chard can be just as nutritious, but kale is really rich in vitamins A, C, K, and fiber!
Practical Recipe: Baked Crispy Kale Chips Wash the curly kale and cut it into large pieces. Add olive oil, salt and some garlic powder. Bake at 180 degrees for 10-15 minutes. Here is a healthy and delicious snack!
2. Blueberries
❌Legend: Frozen blueberries are less nutritious than fresh ones. ✅Real: Frozen foods are frozen in a way that does not lose their nutritional value. This of course applies to blueberries. Frozen blueberries have the same nutritional value as fresh blueberries and are a full source of antioxidants. One cup of blueberries provides a quarter of your daily vitamin C needs and supports your heart health.
Practical Recipe: Blueberry Yogurt Parfait Layer Greek yogurt lightly sweetened with honey, blueberries and your favorite granola in a bowl. Drizzle with honey and add some roasted hazelnuts. A great option to start your day with energy and satisfy your sweet tooth!
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3. Chia Seeds
❌Legend: The word “Chia” means “strength” in Mayan. ✅Real: Yep, that's right! True to its name, chia seeds contain magnesium and phosphorus, which strengthen your bones.
Practical Recipe: Chia Pudding Mix 2 tablespoons of chia seeds with 1 glass of milk and leave in the fridge overnight. In the morning, add honey and seasonal fruits of your choice and have a feast-like breakfast!
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4. Seaweed
❌Legend: Dried seaweed is the same as the seaweed you find on the beach. ✅Real: Culinary seaweed, such as wakame, is usually farmed. It contains the omega-3 fatty acids found in fish oil and is rich in iodine, which is important for thyroid function.
Practical Recipe: Sesame and Seaweed Rice Balls Mix the boiled rice with vinegar, sesame oil (optional) and a little salt. Make small balls or triangles and cover them with dried seaweed. Serve with soy sauce! You can use plastic wrap to make shaping easier if you like. If you want to take your rice balls to the next level, you can make a delicious stuffing by mixing canned tuna with some mayonnaise and hot sauce.
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5. Avocado
❌Legend: Avocado is unhealthy due to its high fat content. ✅Real: Avocados contain “good” fats and are heart-healthy. They also contain more potassium than bananas! In fact, if you have kidney failure, we recommend that you avoid them.
Practical Recipe: Guacamole Mash the avocado, add lemon juice, salt, garlic, diced red onion and tomato. It's that easy to make a great appetizer for corn chips or vegetable slices!
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6. Spirulina
❌Legend: Spirulina is a poisonous type of blue-green algae. ✅Real: Yes, spirulina is a blue-green algae, but it is different from the poisonous types. It is usually consumed in powder or tablet form and is used to treat weight loss, high cholesterol and diabetes.
Practical Recipe: Spirulina Green Smoothie You can prepare an easy-to-drink energy bomb by blending a glass of almond milk, a banana, a teaspoon of spirulina powder and some honey in a blender!
7. Flaxseed
❌Legend: The best source of Omega-3 for vegetarians is flaxseed. ✅Real: Walnuts and chia seeds also contain similar amounts of Omega-3, but flaxseed, unlike the others we have mentioned, is also very rich in fiber.
Practical Recipe: Flaxseed Crackers Put 1 cup of flaxseed in a bowl. Add a level teaspoon of salt, a little garlic and onion powder, and red pepper powder to taste. Pour 1 cup of cold water over it and mix. Cover the bowl with plastic wrap and refrigerate overnight. The next day, preheat the oven to 95°C. Spread the mixture thinly on a baking tray lined with baking paper. Use a spatula to make small rectangles. Bake in the oven for about 3 hours, until it thickens and shrinks slightly. Cool with the oven door ajar, then break into pieces along the edges and serve. A healthy and crispy snack is ready!
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But here’s the thing: The term “superfood” is not a scientifically defined or officially regulated concept. Generally, foods that claim to be high in nutrients and help prevent disease get the label.
Our suggestion to end the article: Focus on a Super Plate, Not Superfoods!
While superfoods are often nutritious, it’s important to remember that this term isn’t the best guide to healthy eating. The problem is that focusing too much on a few popular foods can lead us to ignore other, healthier alternatives.
Remember: Diversity is Important!
A balanced diet involves creating a “super plate” full of different nutrients, rather than just a few superfoods. So, instead of looking for a single miracle food, diversify your diet, explore different flavors, and enjoy your meals!
In conclusion, while these “superfoods” are not a magic bullet, they do play important roles in a balanced diet. Stick to healthy eating and enjoy every bite!
