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