Health Begins within with Superfoods
How can we be our healthiest and most peaceful self and to be a true contribution to our community and the world? By beginning within. The abundance of nature’s pharmacopeia is fast becoming a cornerstone of a healthy lifestyle, as more and more people embrace Hippocrates’ axiom, “Let thy medicine be thy food.” Aside from bulking up with herbal and protein supplements, salads, fresh juice and smoothies, this has also led to the popularization of superfoods as a means of getting more nutrient bang for our caloric buck. While some noteworthy superfoods can be found round the world, there are some easy to grow in our own backyards. Try stocking your kitchen with some notable powerhouses and notice the effects on your health. Here are my favorite must-haves to support SuperStar health in my family’s kitchen.
10 Favorite Superfoods
- Cacao – raw chocolate
- Chia
- Avocados
- Kale (and the other dark leafy greens)
- Seaweed
- Sea Salt
- Raw Organic Honey
- Lemons
- Olive Oil
- Garlic
1. Cacao – raw chocolate
Edible, beautifying bliss, cacao is the bean that chocolate is made from. In its raw state, it contains more antioxidant flavonoids than red wine, green tea, or blueberries, making cacao a delicious way to support the immune system, brain and a healthy heart. Have fun incorporating this high-powered superfood into your smoothies, desserts, and other compatible recipes.
Live Chocolate Pudding
Ingredients
fresh meat of 1 Thai coconut
1 avocado
3 to 4 dates (soaked and pits removed)
2 to 3 tablespoons cacao powder
1 teaspoon cinnamon
1 teaspoon vanilla powder
pinch of Celtic sea salt
1 teaspoon chia seeds
Directions
Combine all ingredients and blend until creamy smooth.
2. Chia
Chia seeds are an ancient miracle food that was a staple for the Aztecs and one of their superfoods. A small serving goes a long way, and the plant grows very quickly (just think of those ch-ch-chia pets) making it a sustainable resource. Chia is rich in omega-3 fatty acids, extraordinarily high in antioxidants, and it is a demulcent (referring to the way it gels up) which helps to strengthen body tissue, reduce inflammation, and aid in healing. One of my favorite ways to eat them is by soaking chia seeds with cinnamon, a little nutmeg, vanilla, fresh almond milk, and a touch of salt and raw honey for breakfast or as a delicious afternoon dessert snack. My daughter likes this too and has her own, simpler version. Often times, both she and my husband, Michael, grab a Mama Chia and go.
Chia Pudding
Ingredients
3 cups chia seeds
6 cups pure water
3 to 4 tablespoons maple syrup
cinnamon to taste (optional)
clove to taste (optional)
nutmeg to taste (optional)
½ chopped apple
½ cup chopped strawberries
½ cup blueberries
Directions
- Put the chia seeds in a bowl and soak. It takes about 10 minutes for the chia to absorb all the water, but leaving the water and chia to soak overnight is okay. Soaked chia alone is good for up to 2 weeks
- When the chia is gelatinous, add the chopped fruit and any desired flavorings (sweetener, spices, fruit, etc.). Mix well and serve!
Note: In general, soak chia seeds in 9 to 12 times their volume of water. You can also make chia as a savory, salty, or spicy type of porridge. But the best taste is sweet. You can also try it with cinnamon extract, chai spices, or cacao nibs.
3. Avocados
Avocados are a great source of digestible protein and balanced fats. Eating avocados can actually help to shed unwanted weight because they feed your body with the healthy fats it craves for optimal metabolism and brain function. Avocadoes nourish the skin by helping to maintain and rebuild collagen, and are also great for satifying PMS-related cravings. Eating avocados targets the health and function of the womb and cervix of the female—it even looks just like these organs. Research shows that eating one avocado a week can balance hormones, shed unwanted weight, and prevent cervical cancers. How profound is this fact: It takes exactly nine months to grow an avocado from blossom to ripened fruit.
Mexicali Soup
Ingredients
2 to 3 celery stalks
1 to 2 avocados
1 ripe tomato
corn from one cob
1 tablespoon olive oil
1 teaspoon cumin
1 dash of cayenne, chili powder and/or paprika
Celtic sea salt to taste
handful of chopped cilantro leaves (optional)
2 cups of pure water, slightly warmed
Directions
- Place all these ingredients in the food processor and pulse until blended but still with texture and chunks.
- Spice to your liking and enjoy!
4. Kale (and other dark leafy greens)
Kale is a mainstay for my family, and it’s always a hit with my daughter and her friends! This alkaline and slightly bitter green leafy vegetable is nutrient dense and a versatile food in the kitchen, lending itself well to salads, soups, smoothies, green juice, stir-fries, or steamed vegetable entries. Kale is 45 percent protein based on the total calorie content, and contains folate, which supports healthy cell growth and nourishes hair, skin, and nails.
When using greens like kale, you will want to break down the plant fibers. Massage the greens with lemon, olive oil, and salt to make them more digestible. Kale is listed as one of “the dirty dozen” according to reports published by the Environmental Working Group. It is more likely to be sprayed with chemicals and pesticides by growers and should always be bought organic.
Easy Kale Salad
Ingredients
1 avocado
1 bunch kale
½ lemon
1 tablespoon olive oil
pinch Celtic sea salt
Directions
- Chop the avocado and kale into bite-sized pieces and place in mixing bowl.
- Drizzle with lemon juice, olive oil, and sea salt, then massage until thoroughly marinated. Bon appétit!
Option: Add tomatoes and your favorite herbs. Toss in some hemp seeds for added protein.
Kale Chips
Ingredients
2 cups kale, de-stemmed
¼ cup raw cashews
1 tablespoon coconut oil
1 teaspoon curry powder
1 teaspoon Celtic sea salt
1 tablespoon nutritional yeast
Directions
- In a food processor, mix all ingredients except the kale.
- Rub the mix into kale and lay out to dehydrate in the dehydrator at 105° F.
5. Seaweed
Seaweeds, such as kelp, nori, arame, irish moss, or dulse are nutrient-packed addition to soups and salads and potent superfoods. Naturally enriched with all 98 essential minerals from the sea, including silica and magnesium, seaweed nourishes the kidneys, hair, skin and nails. Like avocados and olives, is a healthy source of the fatty acids that maintain and rebuild collagen. Seaweed is also 5 to 30 percent protein based on the total calorie content (depending on type). So next time you’re craving salt, instead of reaching for a bag of potato chips, eat more high-mineral foods such as seaweeds.
I’d like to mention that there has been some controversy about consuming seaweeds and other foods from the ocean due to such modern ecological disasters as Fukushima and the Gulf Oil Spill. These concerns have their merits. But it is also valid that seaweeds are revered for their ability to assist the thyroid in detoxing from radiation and other poisons, due to its high levels of iodine. However, as a precaution you may prefer to purchase seaweed from more protected sources, such as products from Maine.
Magical Mermaid Soup
Ingredients
3 cups coconut water or pure water
2 tablespoons coconut oil
¼ cup dulse or kelp seaweed
¼ cup nori, shredded
¼ daikon, shredded
pinch of Celtic sea salt (optional)
1 teaspoon miso
(Recommended miso: Shaman Shack Herbs Sea Clear, with fermented kelp and chlorella)
Directions
- In blender, combine coconut water, coconut oil, miso, and dulse or kelp. Blend until smooth.
- Stir in shredded nori and daikon and a pinch of salt and serve.
6. Sea Salt
When cooking, and especially sautéing, I always use dried herbs with a pinch of Celtic sea salt or Himalayan pink salt to season the food. It is a pure source of the 98 essential minerals that is easily assimilated into fuel for your body in the form of electrolytes. For hydration, put a pinch of Celtic sea salt into your water, perhaps even with some lemon juice and raw organic honey as a nourishing replacement for artificially colored and sweetened sports drinks. Something to consider is that when a patient is first admitted to a hospital, they are almost always first given an IV, which is essentially salt water. If used as a first response in the case of illness or injury, why not utilize sea salt as a daily dose of preventative medicine.
Raw Popcorn
This easy recipe is proof that living foods are fun superfoods! The popcorn does not have to be dehydrated to be enjoyed and often is eaten before the job is done anyway.
Ingredients
1 head cauliflower
½ cup nutritional yeast
¼ cup olive oil
pinch of Celtic sea salt
Directions
- Chop the cauliflower florets into small popcorn-sized bits and put them in a bowl.
- Add the nutritional yeast, salt, and oil to the bowl and cover the cauliflower completely with the mixture.
- Option: You can dehydrate the cauliflower for up to 4 hours or longer for a more distinct popcorn texture and taste.
7. Raw Organic Honey
Raw organic honey has a myriad of health benefits. In addition to being a mineral rich substitute for sugar and sweeteners that are highly processed and weakens the immune system, honey in its raw state is also anti-bacterial, anti-viral, and anti-fungal and can either be consumed or used topically. A potent source of antioxidants and enzymes, raw honey actually boosts immunity and helps to stabilize blood sugar levels when used in moderation. It also contains trace amounts of protein, vitamin c, calcium and iron, and fuels us with simple sugars and starches the body can recognize.
The best part of getting your honey organic and raw, is that in addition to preserving all the nutritious goodness, you are also supporting farmers who harvest their honey in the most humane practices possible and actually support the bee population and well-being, as opposed to some conventional farmers whose disregard as led us to our present plight of the disappearing bees.
Banana Sandwich
Ingredients
2 slices of gluten-free or sprouted grain bread, or flax cracker
½ banana (sliced)
1-2 tbsp nut butter of your choice, almond, peanut, cashew, or tahini
1-2 tbsp raw organic honey
1-2 tbsp coconut oil (optional)
Directions
- Toast your bread slices and spread on coconut oil, nut butter, and honey
- Thinly slice the banana in rounds and evenly spread between slices.
8. Lemons
Lemons are a useful way to “cook” raw/living foods without adding heat. When you marinate foods in lemon juice, they begin to oxidize and break down, making them easier to assimilate and digest. Foods may be acidic in composition, like lemons, but it is the food’s effect on the body when it is metabolized that determines whether it is labeled acid or alkaline. In the case of lemons and other citrus fruits, these foods are actually quite alkalizing, although when they are pasteurized they have an acidic effect. Fresh lemons being a sour food also lend much needed contrast to the habitual sweet and salty tastes, and when used in juice and smoothies can have a wonderful detox effect.
Add lemons to your morning regimen in the form of a Lemon Liver Tonic, by adding lemon juice to pure water, optionally with raw honey and cayenne. A happy liver is one of the great pathways to beauty, so make lemons your best friends and have them stocked, but make sure to brush your teeth after consuming them because lemons are strong.
Lemonade
Ingredients
2 tablespoons raw honey
4 cups pure water
6 lemons, limes, orange, or grapefruit
Directions
- Blend all together in a blender.
- Garnish with mint sprigs. (Serves 2)
9. Olive Oil
If you’re feeling hungry as you transition to a healthier nutrition regimen, be sure to eat as many fruits and veggies as you want and get as much liquid fat as possible. Organic extra virgin olive oil is nutritious, hosting beneficial fatty acids, antioxidants, and vitamins E and K. Being anti-inflammatory, olive oil is also shown to help reduce the risk of some chronic diseases by lowering blood pressure and cholesterol and preventing unwanted blood clotting.
Olive oil is one of the most volatile oils and is best stored in a dark glass bottle away from heat, and should never be used as a cooking oil. Instead, olive oil can be used in fresh, raw meals or added to a dish as a final step in its preparation.
Olive Pesto
Serve over vegetable pasta or on dehydrated crackers.
Ingredients
½ cup pitted, sun-cured black olives
¼ cup basil
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
½ teaspoon chili powder
Directions
Combine all ingredients in a blender or a food processor and puree. Makes 2 servings.
10. Garlic
Affectionately called “the stinking rose,” garlic is an amazing nutritional powerhouse that is rich in antioxidants and sulfur-compounds which support the immune system. Garlic could be your first line of defense during cold-weather flu seasons and has many wonderful medicinal properties. According to Ayurveda, it is a bit stimulating (called rajasic in Sanskrit) and can be too strong for everyday use. A great source of manganese, selenium, vitamins B6 and C, in its raw state, garlic is anti-bacterial, anti-fungal and anti-inflammatory, supporting the respiratory and circulatory systems by helping to lower blood pressure and cholesterol. It is also a very thermogenic herb, cultivating our internal heat and metabolism.
Raw Cooling Gazpacho
Ingredients
1 whole tomato, chopped
1 whole cucumber, chopped (if organic, keep the skin on; it’s a beauty food!)
2 to 3 tablespoons olive oil
1 clove of garlic
1 teaspoon Celtic sea salt
1 bunch of cilantro or basil
1 cup pure water
juice of half a lemon
Directions
Put everything in the food processor and pulse until it combines. Go slowly to ensure that your mixture remains somewhat whole and not overly blended.
Add These 10 Superfoods into Your Day
No matter what a person’s present daily eating habits, start including any or all of these 10 vital superfoods to experience a myriad of benefits both physically and spiritually. When transitioning, think about thriving and nourishing rather then dieting or withholding. As we are part of the solution and creating actions that are part of the healing of ourselves and the planets, we begin to shine with radiance.
