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Super Foods

What are Super Foods?

Super foods are foods that contain very high levels of vitamins, minerals and phytonutrients. Phytonutrients (also called phytochemicals) are responsible for the vibrant colors of natural foods and promote health by repairing damaged cells and improving immune function.

Should I eat Super Foods?

It is believed that the phytonutrients contained in Super Foods may prevent chronic diseases like osteoporosis, heart disease, cancer and diabetes. In addition, research suggests that if super foods are a major part of your diet, they may promote weight loss and even slow down the ageing process.

What are some Super Foods and their health benefits?

SUPER FOOD Beans Blueberries Broccoli Oats

Oranges Pumpkin Spinach Tea (green and black) Tomatoes Turkey

POSSIBLE HEALTH BENEFIT Reduces the risk of colon cancer and heart disease, promotes digestive health Prevents eye diseases, improves memory, promotes heart health Lowers cholesterol, reduces the risk of cancer, promotes eye, heart and digestive health Lowers cholesterol, reduces risk of heart disease and type 2 diabetes, enhances immune response to infection, reduces risk of some cancers Reduces risk for kidney stones, ulcers, rheumatoid arthritis and lowers cholesterol Reduces the risk of heart disease and some cancers, promotes eye health, Reduces cancer risk, lowers blood pressure and promotes brain health Reduces risk of stroke and cancer, lowers blood pressure and fights inflammation in the body Lowers cholesterol and triglycerides and reduces risk for some cancers Reduces risk of cancer, promotes heart health

SUPER FOOD Walnuts

Wild Salmon (also called Alaskan; not Atlantic) Yogurt (nonfat or low fat)

Source: The Super Foods Rx Diet, Wendy Bazillian, PhD, RD

POSSIBLE HEALTH BENEFIT Decreases total cholesterol, reduces risk for metabolic syndrome and lowers risk of prostate and breast cancer Promotes heart health, boosts brain power, strengthens joints and improves circulation Reduces the risks of some cancers, irritable bowel syndrome, ulcers, osteoporosis and high blood pressure

Super Food Recipes

Black Bean and Mango Salsa

? cup black beans, drained and rinsed 1 teaspoon seeded and minced jalapeno pepper 1 tablespoon lime juice

? cup chopped mango 1 tablespoon minced scallion 1 tablespoon chopped fresh cilantro

Mix ingredients together and serve with your favorite foods such as grilled salmon or turkey. Also, makes a great snack with whole grain crackers or pita chips.

Tarragon Turkey Walnut Salad

? cup nonfat yogurt Salt and pepper 1 large shallot, chopped ? cup dried cranberries 1 tablespoon chopped tarragon or dill Whole wheat bread

2 tablespoons light mayonnaise 2 cups cooked turkey, cubed 2 celery stalks, sliced 2 tablespoons chopped walnuts Spinach Sweet pickles, low sodium

In a medium bowl, whisk the yogurt and mayonnaise together with the salt and pepper. Add the turkey, shallot, celery, cranberries, walnuts and tarragon. Serve as a salad on spinach leaves or on whole wheat bread with sweet pickle slices.

Frozen Yogurt Blueberry Pops ? For Kids of All Ages!

12 paper or foil baking cups 2 cups plain nonfat yogurt 1 pint blueberries

Zest and juices of 1 small lemon 1/4 cup sugar 12 Popsicle sticks

Line twelve 2 ? inch muffin pan cups with fluted paper baking cups. In a bowl, blend the lemon zest, lemon juice, yogurt, and sugar until smooth. Stir in the blueberries. Divide the mixture among the paper-lined muffin pan cups. Freeze for 1 ? hours, or until almost firm; insert a Popsicle stick in the middle of each pop. Freeze until firm, about 2 hours. For longer storage in the freezer, cover with plastic wrap.

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