The term “superfood” has recently been used to describe many edible items that don’t necessarily fit the bill. An unfortunate example of this occurred on a well-known street where a large yellow bird and a disgruntled garbage man have occasionally been seen. Yes, sunny day, sweeping away the clouds, on my way to where the air is sweet, can you tell me how to get there, how to get to Superfood Street…not exactly? Four new characters have recently moved into Apartment B12 on Sesame Street: Broccoli, Banana, Whole Grain Burger Bun, and Cheese Block. All of them qualify as food, but two aren’t particularly good. While Mr. Broccoli, sporting the green afro and bleeding vitamin C, is a legit superfood, and his friend Mr. Banana is considered a health food, the Whole Wheat Hamburger Man and Block of Cheese Guy shouldn’t have been leased. These two cats need to find their own efficiency in Unhealthy Lane somewhere.
Jokes aside, there is no legal definition for the term “superfood.” Therefore, anything can be called a superfood for the sake of marketing and selling products. However, common sense and most grandmas will tell us that a stalk of broccoli will be a healthier choice than a block of cheese. We can also safely assume that most dietitians and nutritional scientists who aren’t proponents of the superfood label won’t advise their customers to consume gallons of ice cream for its health benefits, either. It is common sense and knowledge that some foods are better for us than others, and these are generally the natural, unprocessed kind, straight from Mama Earth, such as vegetables, fruits, whole grains, nuts, and seeds. Furthermore, some of these healthy foods possess nutritional properties superior to the rest of the edible world, which is why they have superfood status.
Before we delve into the details of superfoods and their benefits, I’d like to reintroduce my favorite kitchen gadget from my previous article on Blendanomics. This, my friends, is the incredible blender, a vehicle for the convenient consumption of superfoods. Mixing up a healthy smoothie seems to me to be the ideal way to ingest superfoods, especially since some of them come in powdered form. This method also presents the opportunity to consume a wide range and quantity of superfoods simultaneously.
Sample Superfood Blender Mix
I suggest a good combination of fruits and vegetables (all of which are health foods, if not superfoods), as the base of a superfood smoothie. And their combination must produce something that appeals to your palate. Feel free to choose from the following, which are available at your local grocery store or supermarket most of the year:
– Bananas (good source of iron, potassium and natural energy source)
– Kiwi (great source of antioxidants, vitamins C, E and A, fiber and potassium)
– Avocado (provides twenty essential nutrients and is excellent for weight control)
– Apples (great source of soluble and insoluble fiber)
– Kale (contains large amounts of vitamins, minerals and phytonutrients)
– Spinach (excellent source of antioxidants, phytonutrients, vitamins, etc.)
– Carrots (great source of beta carotene and good for the eyes)
– Limes (excellent source of vitamin C, aids weight loss and medicinal food)
– Blueberries (high in fiber, vitamin C and cancer-fighting antioxidants)
– Strawberries (great source of vitamin C, fiber and folic acid).
Of these fruits and vegetables, the following are commonly considered superfoods: kiwi, avocado, kale, spinach, blueberries, and limes. Pairing them with some of the other healthy fruits and vegetables listed above will provide a great base for your superfood smoothie.
Upcoming healthy and superfood options for your creation can also be found in most grocery stores and supermarkets. After mixing the fruit/vegetable base well, you can add the following foods to the blender:
– Organic plain yogurt (great source of probiotics, calcium and B vitamins)
– Coconut milk (contains lauric acid which has antibacterial, antifungal and antiviral properties, it is also a great source of vitamins and minerals)
– Almond butter (great source of minerals and antioxidants, also good for the heart, can lower blood pressure, control blood sugar and help control weight)
– Turmeric (a master medicinal food, has been used for centuries as a healing agent in Indian medicine)
– Cinnamon (a great source of minerals, can lower bad cholesterol, regulate blood sugar and help lose weight)
– Oats (excellent source of fiber, known to lower cholesterol and a good source of protein…will also turn your shake into a meal)
After maneuvering through the second tier of healthy and super foods, now it’s time to delve into some top-tier additions to your health shake. These superfoods are not common to most of us, but they have been health staples for centuries in other parts of the world. Some of them may be available at your local grocery store, but your best bet is to find these foods at Wholefoods or another health food store. And since most of them are obtainable in powder form, they’re an easy addition to the splendor in your blender. Without further ado, the next level of superfoods:
– Goji berries (stimulate the secretion of human growth hormone, contain powerful antioxidants, increase energy and stamina, improve libido, protect DNA and can help lose weight).
– Hemp Seeds (contains the ideal balance of Omega-6 to Omega-3 fatty acids, is a complete protein source, and is a great source of trace minerals)
– Chia Seeds (excellent source of energy, keeps the body hydrated, easily digestible and stabilizes blood sugar)
– Aloe Vera (it is an anti-inflammatory, helps in digestive problems, great source of essential minerals, vitamins and enzymes)
– Acai Berries (powerful source of antioxidants, protein and dietary fiber; aids in weight loss, digestion and energy)
– Spirulina (the highest protein food with the highest concentration of beta-carotene, vitamin B-12, iron, minerals and the essential fatty acid GLA; improves immune function and RNA)
– Maca root (provides energy, strength and resistance, improves libido and helps the immune system). It is recommended to research maca before using it due to possible side effects.
Now that you have a whole list of healthy superfoods to choose from, get out your blender, clean it up, give it a really good clean, let the creative juices start flowing and make an amazing super healthy smoothie! For anyone feeling a bit overwhelmed by all of this, here’s a not-so-basic recipe to get you started:
– 2 small bananas – 1 kiwi – a handful of fresh spinach
– ½ Granny Smith apple – ¼ lime – a handful of goji berries
– ½ cup of natural yogurt – 1 small carrot – 2 to 3 drops of turmeric
– 1 tablespoon of hemp seeds – ½ cup of water – 1 teaspoon of maca
– A 1 inch piece of aloe leaf – Lots of ice!
The above should produce a complete blender, full of awesomeness. If you’re not quite ready to consume all of that or don’t have a friend around who is willing to experiment with you, do this in the morning, drink half and refrigerate the rest for later in the day. Ideally, we want to consume super shakes soon after preparation because they may not refrigerate well. Also, the color of your smoothie will probably look like something you might not want to drink. If this becomes a problem, use a colored cup or mug instead of a clear glass. Lastly, the flavor of the above recipe may not be to your liking, and that’s okay. Experiment with food combinations you like to develop your own great smoothie.
At the end of the day, a superfood shake isn’t going to cure every disease known to man, but there’s a good chance it will make you feel better on a daily basis, providing energy and an overall sense of well-being knowing you’re giving your body a wonderful amount of nutrients. And if you don’t feel confident enough to start creating smoothies with double-digit ingredients, make yourself a simple fruit and vegetable smoothie combo and see how it makes you feel. The purpose is to reintroduce high-quality, nutritious foods into the American diet so that everyone can experience each day at their highest level of health. You are what you eat, so consuming something called a superfood shake can only lead to one thing: a super eater! Be creative my friends and enjoy your creations.
