In the same post as healthy superfoods, I am posting a recipe for Chocolate Chip Cookie Dough Brownies. Ha! Typical!
I am just listing these from an article I read–I did not do research on these foods myself, and some I had never heard of before. So, here we go!
Here is the list of 14 new superfoods you should try.
1. Sesame Seeds. These seeds have high levels of calcium and zinc (almost 20% of your daily dose of each!). One study found that sesame seed consumption helped with improving lipid and glucose profiles in pre-diabetic patients, and a 2010 study reported similar findings in an animal model.
2. Beluga Lentils. Several studies have pointed out the benefits of consuming legumes on prevention and management of chronic disease, but it’s beluga lentils rich black color that give it an edge on other lentils. Any time we have a very rich color in a fruit, vegetable or even a bean, the more color, the more benefit to your health. Black anthocyanins in these have been found in other foods to be tops in fighting inflammation, cancer and heart disease.
3. Avocado Oil. Avocado oil is often hailed for its high content of healthy monounsaturated fats, yet many of us shy away from it because we’re not sure how to cook with it. You can use it at home in dressings, dips and marinades. Added benefit: consuming more of it may help to increase your healthy HDL cholesterol levels.
4. Black Soybeans. Expect this bean to become more mainstream in 2014 as a potential weight-loss food: A 2007 study found black soybeans to have an “anti-obesity” effect in rats.
5. Coffee. Did you know that coffee is actually the greatest source of antioxidants worldwide? Coffee helps prevent diabetes and certain cancers, strengthens DNA, is great for skin, and lowers early risk of death.
6. Beet Juice. Beet juice has been found in several studies to promote brain health, lower blood pressure, and even enhance athletic performance.
7. Ricotta. Ricotta–the gritty white cheese that may in fact be “whey” better than some other options. Why? Because it’s packed with protein, something that studies tell us is very important in keeping muscle up while losing weight. Further, protein specifically from dairy was found to be protective of bone health in women trying to shed pounds.
8. Salsify. This root vegetable also goes by the name “oyster plant” and resembles a parsnip. The low-calorie, high-fiber profile of root vegetables can help keep weight and belly fat down.
9. Apples. A 2011 study and a 2012 study showed that apple consumption helped to lower bad LDL cholesterol. Another 2011 study found a link between apple consumption and reduced risk of ulcerative colitis. Yet another found that apple consumption may help to ward off breast cancer, and another found that eating apples could expand your lifespan by 10%. The latest apple study shows that an apple a day slashes your risk of death from heart attack and stroke.
10. Shichimi Togarashi. This Japanese spice is a blend of seven different spices and often includes chili powder, orange or tangerine peel, black and white sesame seeds and seaweed. It can serve as an option for great taste (on fish, chicken, noodles, etc.) without the salt (because it does not have any salt). Further, with its antioxidant rich ingredients, this mix may play a role in lowering your risk for high blood pressure and heart disease.
11. Teff. This gluten-free grain is full of calcium, vitamin C and taste. And up to 40% of the teff grain is considered a “resistant starch” which is literally starch you can’t digest. A 2013 study found that a diet rich in resistant starches may help in the prevention of IBS and formation of colorectal cancer. Use teff flour in baked goods, pancakes or waffles, or dredge fish or chicken through it to saute.
12. Za’atar. This is a Middle Eastern spice blend of sumac seeds, thyme, salt and sesame seeds. Sprinkle it on flat bread or mix into a marinade for chicken. Za’atar can also reduce your risk of a foodborne illness: Studies have linked sumac berries and thyme to decreased incidence of foodborne pathogens.
13. Tempeh. While historical evidence has linked harmful gut bacteria to everything from increasing diabetes risk to the formation of autoimmune diseases, healthy gut bacteria are now being hailed as a possible solution in disease prevention. One way to make your gut gorgeous is by consuming fermented foods—like tempeh, or fermented soybeans. Probiotics in fermented foods can help with digestion, and may play a role in fighting off obesity and the effects of chronic stress.
14. Canary Seeds. Once we de-hull canary seeds, they have the ability to be ground into flours and can be put into gluten-free products. While gluten-free grains like quinoa are making a big comeback, look to the world of seeds to provide a few “grain” options as well. A 2013 study found that a new variety of canary seeds made suitable for human consumption by de-hulling was not only gluten-free, but provided more protein than other gluten-free grains.
Running Tip: When climbing hills, keep both head and chest up and drive with your arms.
Another Fact: I swam 750 yards in the pool today! And used the kick board for an additional 200 yards! I’m making progress! But no lap counter. I ordered another off of Amazon. I love my free two-day shipping!
And look what I finally got framed! The second oil painting I purchased when I was in Madagascar last March! Took me long enough, but I think it turned out beautifully!
“It’s the game of life. Do I win or do I lose? One day they’re gonna shut the game down. I gotta have as much fun and go around the board as many times as I can before it’s my turn to leave.” -Tupac Shakur
As I was copying this recipe, I thought of something–for all of you peanut butter lovers out there, I bet you could make peanut butter cookie dough to go on top of these brownies and it would be heaven (if you like peanut butter!). Just a thought! Feel free to disregard! Anyway, I made this recipe about the same time I made the other Cookie Dough Brownie recipe (to compare and contrast of course!). I vote my first recipe is better. IMO. But everyone is entitled to his/her own, of course. You could try them both and see!
Chocolate Chip Cookie Dough Brownies #2
- 1 cup butter
- 3/4 cup unsweetened cocoa powder
- 2 1/4 cups granulated sugar
- 1/2 teaspoon salt
- 3 eggs
- 1 teaspoon vanilla extract
- 1 1/4 cups all-purpose flour
- 1/2 teaspoon baking powder
- 1/2 cup semi-sweet chocolate chips
Cookie Dough Filling:
- 1 cup butter, softened
- 1 cup packed light brown sugar
- 1/2 cup granulated sugar
- 4 tablespoons milk
- 2 teaspoons vanilla extract
- 2 cups all-purpose flour
- 1 cup mini semi-sweet chocolate chips
- Preheat oven to 350*.
- Line 9×13 baking pan with foil, so the bottom and sides are covered. Spray with cooking spray.
- Melt 2 sticks of butter in a medium saucepan; add cocoa, stirring until smooth.
- Remove from heat and cool slightly. Add sugar, salt, eggs, and vanilla; beat with a spoon until combined. Add flour and baking powder; mix well. Stir in chocolate chips. Spread batter into pan.
- Bake for 20-25 minutes.
- Allow brownies to cool completely before moving on to the next step.
*Good tip for brownies is remove from oven when toothpick inserted 1-2 inches from edge comes out clean.
– Combine first 5 ingredients in a mixing bowl and cream together. Add flour and stir until combined. Stir in chocolate chips. Spread in an even layer on top of cooled brownies.
Adapted from Cookies & Cups