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Superfoods

It’s the New Year, and time for the annual fresh start. Now’s the time for a healthy re-boot. Time to treat your body to a buffet of a different kind—one that’s packed with health-supporting vitamins, nutrients, and phytochemicals. Think of it this way: We have three chances a day to boost our health or undermine it. Assuming you’re interested in the former, the simplest path to vibrant health—and a spectacular New Year—starts with these 9 Superfoods. Superfoods are those naturally perfect foods which support the health, growth, and maintenance of your body, just by loading up your plate. Stock up on these 9 Superfoods (preferably organic) to give your body the gift of great taste, stronger immunity and better energy—all without a pill in sight. All the recipes are below.

Dr. Frank Lipman Weighs In

1. Avocado

There are a myriad of nutrients found in avocados—oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them. Avocados taste great and are easily integrated into any meal—or even a fruit smoothie.

2. Beans

Beans deliver a powerful combination of B vitamins, calcium, potassium and folate to help you maintain a healthy brain, plus they deliver an excellent source of sugar-free energy through much of your day.

3. Blueberries

Blueberries help tame inflammation throughout the body and reduce ‘bad’ cholesterol.

4. Cruciferous Vegetables

Cruciferous vegetables are packed with health fortifying vitamins and minerals. They’re low in calories, but in many cases these powerful veggies can provide at least 25% of your daily dose of fiber and protein in just one serving.

5. Spinach

Spinach is incredibly nutrient-dense and I’d suggest including it in just about every meal to help protect and support health from head-to-toe.

6. Walnuts

Just a few walnuts a day will deliver a healthy dose of omega-3’s, alpha-linolenic acid, melatonin, copper, manganese and the hard-to-find gamma-tocopherol form of vitamin E, which helps protect your heart.

7. Wild Salmon

Wild salmon is a rich source of protein, vitamin D, selenium, B2, B3, B6, B12 and B3 and those all-important omega-3 fatty acids. The best salmon to buy? Wild caught Alaskan salmon, which routinely ranks low in contaminants and high in nutrients. Wild salmon’s benefits start to kick in at about 2 servings a week, so there’s no need to over-do it.

8. Chocolate

Dairy-free chocolate, in moderation, is a delicious treat that actually does the body good. It can help elevate mood, improve blood flow and even lower blood pressure.

9. Chia Seeds

Chia seeds are tiny, nutritional dynamos – they’re loaded with antioxidants, protein and minerals, plus soluble and insoluble fiber to help keep your digestion moving in the right direction.

Photography by Ali Allen.
And a very special thank you to Summerill Bishop for lending us some of their beautiful goods for our shoot.

  • Avocado Temaki (Hand Roll)

    Avocado Temaki (Hand Roll)

    Don’t forget to vinegar the rice if you’re making it yourself. (You can find rice vinegar or sushi rice seasoning in most supermarkets). Also, if you’re near an Asian market, getting fresh wasabi to grate for the roll makes all the difference.

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  • Lentil ‘Meatballs’

    Lentil ‘Meatballs’

    While by no means a detox recipe, these are a delicious and versatile way to get your bean intake, and they’re great for kids. We make them with basil oil and cherry tomatoes but they’re a blank slate for any sauce you like. Throw them in a sandwich, over some pasta or rice, in a curry or eat them on their own.

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  • Blueberry Salad

    Blueberry Salad

    With fennel, mint, cucumber and ricotta salata, this is really refreshing served alongside poultry or seafood. If you omit the cheese, this becomes a great detox or elimination diet dish.

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  • Crispy Romanesco with Lemon Aioli

    Crispy Romanesco with Lemon Aioli

    This is a great, decadent tasting side.

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  • Spinach & Black Bean Burrito

    Spinach & Black Bean Burrito

    With black beans & avocado (two more superfoods), it’s a superfood bomb. Heating the tortilla before adding the toppings makes all the difference. This is a great one for the lunchbox.

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  • Pesto di Noce (Walnut Pesto)

    Pesto di Noce (Walnut Pesto)

    Serve with flat pasta, fish, chicken or veggies. For the freshest sauce, buy the walnuts in their shell and crack right before making.

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  • Broiled Balsamic Salmon

    Broiled Balsamic Salmon

    Marinated for a while in balsamic, soy and honey, this is best served with sticky brown rice and dark greens.

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  • Chocolate-Covered Goji Berries

    Chocolate-Covered Goji Berries

    A great way to satiate the chocolate fix, goji berries add to the super food factor.

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  • Chia Seed Pudding

    Chia Seed Pudding

    We made a pretty rad Chia Seed Pudding for breakfast a few months back. It’s a great way to start the day.

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