Oprah's 25 Superfoods

  

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According to Oprah's O Magazine, there are 25 superfoods that should be incorporated into your diet.  Since this is the time for making resolutions to lose weight, excercise, quit this, start that....here's a list that will help you make better choices about what you put in your mouth!

1. Avocados: contain the "good" monounsaturated fat and helps your body block the absorption of "bad" fat.  They're also high in lutein (good for eyesight) and in potassium and folate (may reduce the risk of stroke and cardiovascular disease).  Try this recipe with our Sardines: Sardine Salad Sandwich
2. Beets: contains the disease-fighting phytonutrient betacyanin.  Also a good source for folate (guards against birth defects, colon cancer, and osteoporosis) and are high in fiber and beta-carotene.  Beet Dip with Sour Cream and Horseradish
3. Horseradish: rich in glucosinolate for fighting cancer and killing bacteria.  Also a good source of calcium, potassium, and vitamin C.  Incorporate horseradish into your diet with these recipes.
4. Sweet Potatoes: contain phytonutrients that promote heart and eye health and boost immunity.  They're also full of beta-carotene and vitamin A.  Sweet Potato and Chickpea Puree
   
5. Cruciferous Vegetables: such as cabbages, cauliflower, and broccoli rabe contain powerful disease fighters that lower the incidence of colon and lung cancers. Try this recipe with our Beef Italian Sausage and Walnuts: Pasta with Walnut Pesto, Sausage, and Broccoli Rabe
   
6. Blueberries: rich in antioxidants (combat the damage of inflammation).  They may also have antidiabetic effects and new research indicates blueberries might protect the heart against damage as well.  Try some of our many nuts in this recipe: Frozen Yogurt Sundae with Spiced Nuts
7. Dark Leafy Greens: such as spinach, kale, and swiss chard are an excellent source of iron, vitamin A, and lutein.  Spinach Florentine Pinwheels or 4-Cheese Stuffed Shells
8. Alliums: the botanical family that includes leeks, onions, and garlic, share many remarkable traits.  They can aid in lowering blood pressure and cholesterol levels.  Research indicates they inhibit the growth of prostate, stomach, and colon cancer cells.  They also have antibiotic properties and can ward off germs. Leeks Vinaigrette
9. Whole Grains: high in magnesium, B vitamins, fibe, and manganese.  Whole grains, such as buckwheat, have shown to help in NOT overeating by making you feel fuller. Whole Grain Pancakes and Waffles
10. Spelt: like whole wheat, spelt is sweeter, nuttier, and higher in protein than its processed relatives.  Both are also good sources of manganese and copper. Read more about spelt.
11. Turmeric: used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflamatory.  Add turmeric to your diet by adding curry into recipes (turmeric is the primary ingredient in curry).  Try our Pre-Cooked Beef Roast with Gravy which includes turmeric.
12. Oregano: has extremely high levels of antioxidants.  A half teaspoon of dried oregano has the benefits of a whole spinach salad.  Oregano can also clear congestion and improve digestion. Popcorn with Dried Oregano and Lemon
13. Cinnamon: has one of the highest antioxidant levels of all herbs and spices.  It also has a positive effect on blood glucose levels and digestion.  Cinnamon is also used in some cosmetics, such as our Chocolate Cinnamon Soap, for its astringent, antimicrobial, and antiseptic properties.  In this deep-freeze we're experiencing, who couldn't go for a Mexican Hot Chocolate?
14. Ginger, Cayenne, Black Pepper: the heat you experience when eating these spices is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism.  Gingersnaps with Orange-Ginger Cream Filling
    
15. Miso: is a flavorful, fermented soybean paste which is a great source of low-calorie protein.  Contains B12 and zinc. (miso is one of the only soybean products we recommend because it is fermented.)  Miso Noodle Soup
16. Yogurt: is rich in calcium, phosphorus, and protein.  Unlike milk, real yogurt also contains probiotics, the good bacteria in your digestive system.  Try our nuts in this recipe: Frozen Yogurt Sundae with Spiced Nuts
17. Sardines: wild-caught sardines are low in mercury and high in vitamin D; a three-ounce serving has as much calcium as 8 oz. of milk.  Try our Sardines in Spring Water or Sardines in Extra Virgin Olive Oil in a Sardine Salad Sandwich.  Sardines can be eaten several ways, try grilling, adding to salad, or eating right from the can!
18. Canned Salmon: King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels.  Canned salmon is nutritionally as good as fresh but costs less!  Try our Canned Salmon in this Salmon Cake recipe. 
19. Sesame Seeds: contain sesamin and sesamolin which can help lower cholesterol.  The seeds are also a good source of calcium, phosphorous, and zinc.  Sesame seeds can easily be added to baked goods, such as breads and muffins, or simply sprinkled on salads.  Popcorn with Dried Oregano and Lemon
    
20. Walnuts: Of all nuts, walnuts have the most alpha-linolenic omega-3 fatty acids, which lowers LDL (bad) cholesterol and may reduce inflammation in arteries.  Walnuts are also a great source of antioxidants, vitamin E, Selenium, and magnesium.  Our walnuts are a great addition to salads or just eaten by the handful!
21. Green Tea: has protective antioxidants (along with black and white).  It's full of a metabolis-boosting compound called EGCG, which prevents damage to the heart muscles.  Dried Spinach and Sencha Tea
22. Dark Chocolate: high in flavonoids which have shown to improve blood flow, suppress coughs, improve memory, and give you hydrated smooth skin.  Try our Raw Decadence Dark Chocolate which is unlike any chocolate you're ever had!
23. Flaxseed: rich in Omega-3 fatty acids which speed up cell metabolism and reduce inflammation in the body, reduce triglyceride levels, and lower blood pressure.  Ground flaxseed can be added to baked dishes, smoothies, cereal, or just about anything!  Citrus and Sesame Granola
24. Figs: an excellent source of dietary fiber and a good source of calcium and potassium. Try one of our goat cheeses in this recipe: Grilled Figs with Rosemary and Goat Cheese
25. Seaweed: (hijiki, wakame, kelp, nori) contain nutrients commonly found in green, leafy vegetables, along with most minerals found in the ocean.  They're full of magnesium, which may prevent migraines and asthma attacks.  Grate nori on popcorn and eggs, add wakame to soups, and marinate with hijiki with sesame oil for a quick salad.  Artichoke and Oyster Mushroom Rockefeller