Photography By Donovan Roberts Witmer
They might be hard to pronounce, and out of the norm for some, but these seven super foods pack a nutritional punch that’s worth the effort. Try incorporating them with these two easy recipes featuring seasonal fall ingredients.
1. Quinoa [Pronounced “keen-wa”]
This ancient grain is a powerhouse of protein. Plus good carbs like whole grains (avoid white flour) help the amino acid tryptophan cross from the blood into the brain, where it’s used to make the mood-boosting, calming compound serotonin.
2. Chia Seeds [Pronounced “chee-a”]
These nutty tasting seeds are high in heart healthy Omega-3s, calcium and iron. Try sprinkling them on anything from cereal and oats to salads, soups and stir-fries. Did you know? One tablespoon of chia seeds has as much fiber as a bowl of oatmeal.
3. Jicama [Pronounced “hic-a-ma”]
This tuber is actually a relative of the bean family and is native to Mexico and South America. Texture-wise, it’s somewhere between a potato and a water chestnut, and its neutral versatility lends to just about any dish. Jicama is low in calories, full of vitamin C (which may boost collagen and fight wrinkles) and soluble fiber. Peel and cut into chunks or matchsticks. Try it as a snack with lime juice and chili powder or in salads, slaws, fresh veggie spring rolls or tacos.
4. Kefir [Pronounced “keh-feer”]
This liquid has more protein and less sugar than yogurt, with the same creamy texture, tangy taste and probiotics (the bacteria known to protect against colon cancer and aid in digestion), making it a perfect substitute in salad dressings or smoothies.
5. Sprouts
These little plants are packed with nutrients. In fact, three-day-old broccoli sprouts contain 50 percent more sulphorophane (shown to prevent cancer) than their mature form. Try sprouts on sandwiches, wraps, pizzas, salads and tacos.
6. Mushrooms
A meaty substitute for many vegetarians, mushrooms are good for everyone, really. They’re full of antioxidants (which protect against cancer-causing free radicals). Plus they’re packed with potassium (a portabella has even more than a banana), which helps reduce blood pressure and the chance of stroke. Mix fresh mushrooms in to almost any side or main dish from frittatas and soups to salads and casseroles.
7. Kale
Full of fiber (5 grams in one cup) plus a bevy of vitamins (including A, B6, K), kale is king of the leafy greens. Related to cabbage, broccoli and Brussels sprouts, it sports the same sulfur-rich phytonutrients (and bitter taste you either love or hate). Kale chips (made by baking the leaves till crunchy) have become one popular option for consuming this veggie. Try sautéing with olive oil, garlic and red pepper flakes as a side dish or stirring into soups and baked dishes like lasagna.
Kale & Mushroom Quinoa “Risotto”
Serves 4
1 cup quinoa 2 cups water (reserved from boiling kale) or 2 cups vegetable broth ½ lb mushrooms (any variety or mix) 1 bunch kale, de-stemmed and roughly chopped 1 small onion, finely chopped 1 clove garlic, finely chopped 1 Tbs olive oil Salt and pepper, to taste Shaved Pecorino Romano (optional)
Heat a medium saucepan over medium heat, then add 1 Tbs olive oil, onions, mushrooms, salt and pepper. Saute 8 minutes, add garlic and cook 2 more minutes. Set aside vegetable mixture. Wipe and fill the same pot with water; bring to a boil and add kale. Cook 15-20 minutes. (Reserve 2 cups of kale water unless using vegetable broth.) Drain kale and set aside. Using the same pot, bring 2 cups of water or vegetable broth to a boil and add quinoa. Simmer 15 minutes. Toss in kale and mushroom mixture and top with shaved Pecorino Romano if desired.
Healthy Harvest Tacos with Curry Lime Kefir Crema
Serves 4 1 zucchini, julienned 1 yellow squash, julienned ½ Tbs cumin 1-2 jalapenos 1-2 red chili peppers 4 Tbs fresh cilantro Salt and pepper, to taste
Toss zucchini and squash with 2 Tbs olive oil, ½ Tbs cumin, salt and pepper to taste, and grill (using grill pan or aluminum foil). Char peppers directly on grates until blackened, then seed
and chop finely. Fill corn tortillas with veggie mixture; top with crema and fresh cilantro.
For the crema: 4 Tbs Kefir (plain) 1 Tbs curry powder 1 tsp lime juice Stir ingredients together and dollop about 1 Tbs on each taco.
Recipes & Text By Keely Childers Heany
