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Eat and Drink

11 superfoods to eat right now

Did you gain a few pounds this holiday season? Are you wondering how you can get healthy after knocking back an eggnog or two almost every night? We have the answer.

Eat your superfoods!

Sweet potatoes

The sweet potato is arguably the best thing
Photo Credit: FLICKR/ michelle@TNS

The sweet potato is arguably the best thing you can eat. It’s a complex carbohydrate and is loaded with Vitamin C, dietary fiber and beta-carotene. The real power is in the peel, so eat it if you can!

In 1 cup of sweet potatoes: 103 calories, 0.2 grams of fat and 7.4 grams of sugar.

Sweet potato recipes we love:

Twice Baked Sweet Potatoes

Stir-Fried Sweet Potatoes

Avocados

Don't be afraid of the fat in avocado
Photo Credit: FLICKR/ cyclonebill

Don't be afraid of the fat in avocado - it's actually very good for you. Good fats, you've heard of them right? And those good fats that deliver a high dose of energy, unlike saturated or trans fats, can actually lower cholesterol levels. The fats in avocados have also been found to contain anti-inflammatory properties.

In one medium avocado: 232 calories, 20.9 grams of fat and 1 gram of sugar.

Avocado recipes we love:

Baked Egg in Avocado

Avocado Tacos

Kale

For high doses of vitamins C, A and
Photo Credit: FLICKR/ Bobby Bowers

For high doses of vitamins C, A and K, look no further. You may not hear about vitamin K all the time, but its necessary to keep your blood circulating efficiently. Kale is also loaded with phytonutrients. They help the plant to fight off germs and bacterias, and they do the same thing for us when we eat them.

In 1 cup of kale: 33 calories, 0 grams of fat and 0 grams of sugar.

Kale recipes we love:

Savory Bread Pudding with Kale and Mushrooms

Crispy Kale with Lemon Yogurt Dip

Baby Kale and Steak Salad

Quinoa

Quinoa is loaded with essential amino acids, which
Photo Credit: FLICKR/ Luis Tamayo

Quinoa is loaded with essential amino acids, which give it a high concentration of protein. Our bodies require protein, but animal protein can slow us down and make us feel sluggish. Eating quinoa is a way to get the protein we need without the meat. Quinoa also contains omega-3 fatty acids, iron and anti-inflammatory phytonutrients.

In 1 cup of quinoa: 626 calories, 10.3 grams of fat and 0 grams of sugar.

Quinoa recipes we love:

Coconut Quinoa

Quinoa and Carrot Kugel

Blueberries

Bluebs are loaded with antioxidants, and all their
Photo Credit: FLICKR/ rsseattle

Bluebs are loaded with antioxidants, and all their free radical fighting power. If you’re not feeling too great, fill up on these little blue babies. Recent studies have even shown blueberries can improve memory.

They are also a great snack for a dieter. 1 cup (half a pint container) contains just 93 calories, 0.5 grams of fat and 14.4 grams of sugar.

Blueberry recipes we love:

Salmon with Agrodolce Blueberries

Blueberry Sour Cream Pound Cake

Broccoli

Broccoli contains phytonutrients that have been shown to
Photo Credit: FLICKR/ Yumi Kimura

Broccoli contains phytonutrients that have been shown to suppress the growth of tumors. Broccoli also packs an immunity-boosting punch of vitamin C as well as high levels of folic acid and potassium, which helps maintain the central nervous system. It's easy to cook and pairs with almost every other ingredient in your pantry, too

In 1 stalk of broccoli: 95 calories, 1.1 grams of fat and 4.8 grams of sugar.

Broccoli recipes we love:

Parmesan Roasted Broccoli

Lasagna with Roasted Broccoli

Black beans

Black beans are loaded with protein and antioxidants.
Photo Credit: FLICKR/ cookbookman17

Black beans are loaded with protein and antioxidants. Eating them fills you up without making you feel stuffed or sleepy, thanks to the high fiber content. They have no fat and virtually no sugar, too, so you really can't go wrong!

In 1/2 cup of black beans: 120 calories, 0 grams of fat and 1 grams of sugar.

Black bean recipes we love:

Cuban Style Black Beans

Black Bean Breakfast Burritos

Walnuts

Walnuts are very good for your heart. This
Photo Credit: FLICKR/ Jonas Tana

Walnuts are very good for your heart. This tree nut contains a unique form of vitamin E, which has been shown to provide protection from heart problems. They are loaded with heart-healthy monounsaturated fats and omega-3 fatty acids and are tasty to boot.

In 1 cup of walnuts: 183 calories, 18.3 grams of fat and 0.7 grams of sugar.

Walnut recipes we love:

Spaghetti with Red Wine, Pancetta, Feta, Walnuts and Shallots

Winter Squash and Walnut Spread

Chia seeds

Chia seeds are mostly known for their high
Photo Credit: FLICKR/ Julia Frost

Chia seeds are mostly known for their high concentration of omega-3 fatty acids, which are instrumental in maintaining a healthy metabolism. They are also loaded with fiber, calcium and zinc and are packed with antioxidants. They can be used in so many ways, too. Largely flavorless, add chia seeds to smoothies for added nutritional value or to puddings as a thickening agent.

In 1 ounce of chia seeds: 138 calories, 8.7 grams of fat and 0 grams of sugar.

Chia recipes we love:

Chia Chocolate Mousse

Apple Superfood Oatmeal

Spinach

Spinach helps to keep your bodily symptoms functioning.
Photo Credit: FLICKR/ Robb & Jessie Stankey

Spinach helps to keep your bodily symptoms functioning. The leaves are loaded with vitamin C and health-promoting phytonutrients, or natural chemicals, such as carotenoids (including beta-carotene and lutein) and flavonoids to provide you with powerful antioxidant protection. Some studies have also shown spinach to provide protection against prostate cancer.

In 1 cup of spinach: 7 calories, 0.1 grams of fat and 0.1 grams of sugar

Spinach recipes we love:

Spinach and Sardine Sandwich

Spinach with Tahini

Unsweetened cocoa

Here's one chocolate that you can eat all
Photo Credit: FLICKR/ matt northam

Here's one chocolate that you can eat all the time, guilt-free! But pay attention to the types of chocolate you're eating. Milk chocolate is not good for you. Eating cocoa and dark chocolate, on the other hand, has been shown to be good for your circulatory system and to reduce blood pressure due to the high levels of flavonols. It also contains compounds that boost endorphins and serotonin, naturally occurring chemicals that make you happy. Come on get happy!

In 1 tablespoon of unsweetened cocoa: 12 calories, 0.7 grams of fat and 0.1 grams of sugar.

Cocoa recipes we love:

Cocoa Coq au Vin

Cacoa Polenta Cookies

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