SUPERPOWER LUNCH

SUPERSTARS

The term “superfood” is not a a USDA coined term, however it is widely recognized in the Fitness & Nutrition industry as foods containing high levels of vitamins, nutrients, antioxidants, and such that they are super good for you. Do a simple google search and you’ll soon learn which ones top the list.

A friend recently cashed in on a favor so I agreed to make lunch. How do you turn a simple salad into a superpower of health? All of the ingredients used are my standard go to sources and I put them altogether for a really healthy, simple lunch.

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THE BASE

SPINACH

It is no secret the power of spinach or it’s benefits. Popeye ate it and grew strong. Really strong.

  • High in Vitamins A & C
  • Believed to help fight against cardiovascular disease
  • Low Calorie

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THE SUPERSTARS

 ASPARAGUS

I eat so much of this and prepare it for people I can almost see in their expressions, “Asparagus again? Having said that, my research shows it is so good for you and so high on the superpower list I will continue serving it up the way I do. For this salad I blanch it one of two ways. In boiling water  or in the microwave before submerging it in an ice bath. Simple.

I read an excellent analogy for asparagus. The spear-like appearance makes it perfect for a disease fighting food.

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Tip

Quickly cooking it for a short time helps to release the nutrients. An ice bath stops the cooking process and locks in the good stuff. After the bath drain very well on paper towels.

  • High in Vitamins A & C as well
  • High in antioxidants that fight free radicals

STRAWBERRIES

strawberries

Need I say more? Typically at the top of any list of super-foods, these fierce fighters should be a staple in any diet.

RED ONIONS

At first I though I was the only person who ate these however with the right dressing and co-ingredients people love them. I particularly like mixing them with something sweet. Like strawberries.

  • High in Vitamin C
  • Excellent source of phytonutrients

phytonutrient A substance found in certain plants which is believed to be beneficial to human health and help prevent diseases.

EGGS

Eggs are known as the perfect protein source. 5-6 grams per egg. Yes, I believe in eating the yolk as most of the nutrients are there.

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Tip

Hard-boiling a dozen eggs takes 30 mins. 10 to bring to a boil, 10 at a boil, and 10 off the heat. Submerge in an ice bath to stop the cooking and you have breakfast, snacks, and lunch ingredients. For a heartier, more substantial serving of protein add grilled chicken.

Some olive oil, garlic, lemon, salt and pepper, and a drizzle of balsamic is how I dressed it.

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If I am having people over or can’t decide on lunch I pull this out of my recipe Rolodex.

Make it a standard in your repertoire and as always,  BON APPETIT!

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