There are a million buzz words surrounding food: probiotic, gluten-free, superfood, paleo. We hear these words often, but likely don’t know what many mean. In truth, there is an ever expanding repertoire of new words, ideas, and phrases surrounding food. One day butter is terrible, the next it may not be so bad. Are blueberries good for you, or is cheese the new superfood (please let cheese be a superfood)? We’ve cut through the food hype to give you a list of five delicious, nutrient packed foods.
For many cultures, this little fish has been a staple part of their mythology and diet for centuries. In fact, some Celtic lore holds that by eating salmon, a man could become smarter or all-knowing. While we can’t confirm that eating salmon will make you smarter overall, eating it can make for a smarter dietary choice! Salmon is categorized as an “oily fish” – but this is actually a good thing. The oils found in salmon are incredibly good for you. Packed full of omega-3 fatty acids and vitamin D, Salmon offers a delicious, calorie rich protein that is a much healthier choice than red meat.
Quinoa is a seed that has a lot of hype surrounding it – and for good reason. Not only is it a complex carbohydrate, it is also a great source for manganese, phosphorus, dietary fiber, and even some protein. If you still have doubts, don’t take our word for it: take NASA’s word for it. As early as the 1990s, the space organization considered quinoa a crop worth pursuing for their Controlled Ecological Life Support System (CELSS).
There has been a lot of speculation over the years about grapefruit and weight loss. Whether you believe these beautiful, coral hued fruits help fight flab or not, they definitely offer something for our diets. Full of up to 70 percent of our daily vitamin C, grapefruits offer a number of vitamins and macro nutrients to help fuel our bodies.
Technically a vegetable (who knew!) but often used as a spice, ginger is a fun little root that can be added to any dish to add a little zip. This little rhizome offers a number of anti-oxidants, micro-nutrients and vitamins that help support every day health. On top of that, it also has a series of anti-inflammatory properties. Used the world over both medicinally and in the kitchen, ginger is an amazing staple to add to any diet.
Like ginger, turmeric is also a rhizome – that is, the part of the plant found underground. And, much like ginger, this little plant offers a lot of nutrients that can help boost your health. It has also been linked to helping reduce inflammation, promote weight loss, and help the immune system. Adding a tiny hint of turmeric to your soups, marinades, or salad dressing is a quick, simple way to promote your health.
Need a little help creating a meal with all of these ingredients? We’ve got you covered! Here’s a recipe for a quick salad you can whip together for lunch or dinner!
Salmon Salad with Citrus Ginger Vinaigrette
¼ c olive oil
2 lemons, grated and juiced
2 limes, grated and juiced
½ grapefruit, juiced
1 clove garlic, minced
1 tsp ginger
1 tsp turmeric
TT salt and pepper
Combine the zest of one lemon and a lime in a bowl. Add the juice of two limes, two lemons, and half a grapefruit. Remove any seeds. Add one minced glove of garlic. Salt and pepper to taste. Whisk together to emulsify. Cover and set aside. Serves 4-6 (so it can be used on multiple salads).
3-5 oz salmon (either cooked salmon filets or cured salmon)
1 c raw spinach
½ c beets, chopped
¼ c parsley, chopped
½ c cooked quinoa
Rinse and combine the spinach, beets, parsley, and quinoa in a bowl or personal size container. Add enough of the dressing you’ve made to coat the ingredients. Top with salmon, and add a drizzle of dressing on top. Cover, and take to lunch!