Have you ever heard the term superfoods and thought, what in the world are they? I’m going to tell you just that and challenge you to include these foods in each of your daily meals/snacks.
It’s extremely common for people to start eliminating foods when they go on a diet—replacing “junk foods” or “bad foods” for “good foods.” However, this leaves people feeling very restricted, which may cause them to give up. Adding superfoods will allow us to take a different approach when planning meals. You can get creative with different recipes—add some variety to your meals! Check out my favorites below.
Adding these foods to your meals will get you that much closer to achieving your weight loss, nutrition and fitness goals. Ultimately, giving you the lean appearance you wish for! This challenge will require awareness and focus—always ask yourself, “where are the superfoods in this meal?” Be able to clearly identify them. Including these foods in your meals means they should be present—that does not mean they are the only foods you can eat.
Choosing to eat foods that support your goals is a great starting point to becoming healthy—little changes can reap huge rewards! Check out some of the superfoods below--this does not include all of them, but is a good starting point for your grocery list.
Lean Protein: lean red meat, salmon, eggs, low fat plain yogurt (I love greek), black beans, kidney beans, lowfat cottage cheese (preferably lactose free), chicken breast, turkey breasts, protein supplements (protein powders, isolates)
Vegtables/Fruits: spinach, tomatoes, broccoli, cabbage, cauliflower, mixed berries, lettuce, bananas (in moderation, they are higher in sugar), grapefruit, cucumbers, apples
Complex Carbohydrates: Quinoa, old fashioned oats, steel cut oats
Good Fats: raw, unsalted almonds, avocados, extra virgin olive oil, fish oil, flaxseed, coconut milk, natural organic peanut butter
Drinks: green tea
Spice: Cinnamon—considered to be one of the healthiest foods in the world! Although not so good if you mix it with sugar, so just sprinkle some on your oatmeal, yogurt or cottage cheese.
Recipes
Jamie Eason's Oh Baby Carrot Cake
Non-fat no-stick spray
1 cup oat flour (ground oatmeal found in the health section of your grocery store)
2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)
2 tsp cinnamon (heaping)
½ tsp baking soda
¼ tsp salt
1/8 tsp ground nutmeg
1/8 tsp allspice
4 egg whites
¾ cup Splenda (or alternate no cal sweetner)
2 4 oz. jars or packs of baby carrots (instead of shredded carrots)
1 4 oz. baby food jar of water
1 cup quick cooking oats (optional for added carbs and energy)
Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray. In a large bowl, combine flour, protein, cinnamon, baking soda, salt, nutmeg and allspice.
In a medium bowl, mix egg whites, Splenda, water and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.
Pour batter into the pyrex dish and spread evenly. Bake 28 - 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.
Nutrition: 2 small squares
94 calories (132 cal with oats folded in)
1.25 g fat (2 g fat with oats folded in)
10 g carbs (17 g carbs with oats folded in)
10 g protein (11 g protein with oats folded in)
Jamie Eason's Chicken Meatloaf Muffins
Chicken Meatloaf Muffins
1/2 tsp. ground cumin
1/2 tsp. dried thyme, crushed
2 tsp. dry yellow mustard
2 tsp. black pepper
2 tsp. McCormick’s Chipotle Pepper Spice (spicy, but key to the recipe)
1 tsp. salt
1 cup quick cooking oats
2 cloves garlic, minced (or 2 tbsp of garlic powder)
1 small onion, finely chopped (I get the pre chopped version or even the frozen - thawed)
2 stalks celery, finely chopped
3 egg whites
1 1/2 - 2 lbs. ground chicken breast (I use 3 packages)
Preheat oven to 375 degrees.
In a large bowl, add cumin, thyme, yellow mustard, black pepper, McCormick’s Chipotle Pepper Spice, salt, oats, garlic, onions and celery.
Mix until well combined. Next add the ground chicken and egg whites and
mix with your hands until evenly distributed. Make racquetball size portions and place in muffin tins, sprayed with non-stick spray. Bake for 40 minutes.
Yields about18 muffins
Nutrition: 1 muffin
78 calories
2 g fat
4 g carbs
11 g protein
Servings are usually 2 for women and 4 for men.
Italian Chicken Burgers
3 packages of ground chicken breast
2 medium zucchini, grated
1 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp black pepper
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine chicken, zucchini, salt, onion powder, dried basil and pepper. Mix well and scoop out 4 oz portions. Mixture will be really moist so for easier clean up, use a foil lined baking sheet.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
*These are great as meatballs too! Make with spaghetti squash for a low carb meal.
Healthy French Toast
Makes 1 serving
2 slices of sprouted whole grain bread ( I prefer Ezekiel Bread)
5 egg whites (I use the carton kind)
1 tsp Cinnamon
1 tsp Vanilla
Strawberries (or another fruit)
Sugar free syrup (or agave or real maple syrup)
Cooking spray
Whisk egg whites in bowl, add cinnamon and vanilla. Put bread in and let soak for a few minutes. Meanwhile, heat fry pan or griddle and spray with cooking spray. Then place soaked bread on griddle and pour remaining egg whites overtop. Cook until well browned on both sides. Serve with chopped berries & syrup!
Per serving (with 3 Tbsp sugar free syrup and a few berries)
Calories: 270 Fat: 0 g Carbs: 38 g Fibre: 6 g Protein: 26 g
