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12 Superfoods You Need to Know

12 Superfoods You Need to Know


You may not have even heard of some of these foods

Try incorporating these foods into your diet.

Every day we are faced with a choice of what foods to use to fuel our bodies. Although seemingly satisfying at the time, junk food and fast food are not the best options to give us energy and sustain our bodies. It’s often difficult to choose the right kinds of food during a hectic day, but it’s important to try to incorporate healthy choices. Eating a good diet (filled with a few of these superfoods) can benefit your health and fuel your body for a busy day.

Healthy lifestyle expert and author Kimberly Daly shares with us her top picks for superfoods that you should be eating. Daly says that "ditching pre-packaged, processed foods for whole options is the ticket to a healthier, happier you." She tells us that "loading your plate with new foods introduces you to different essential vitamins and minerals and makes mealtime a lot more fun."

The uncommon superfoods on this list are easily accessible and can be found in local grocery stores or health food stores. Try incorporating some of these ingredients into your diet to fuel your body the right way. Eating these foods will lead you to becoming healthier and happier with each bite.

Emily Jacobs is the Recipe editor at The Daily Meal. Follow her on Twitter @EmilyRecipes.

This post was originally published on October 21, 2013


12 Fall Superfoods You Can&rsquot Miss

Fall starts innocently enough: hot tea, lattes, and a whole new slew of foods in season. But gradually, it can spiral out of control (you know, seconds of pie and questionable-at-best deep fried treats). But with a little effort, autumn&aposs superfoods-as selected by DietsInReview.com nutrition expert Mary Hartley, R.D.-can benefit the wellness efforts you&aposre pursuing (assuming you eat them whole or close to whole, that is). While pumpkin-spice-who-knows-what lattes, cakes, and cookies can throw your diet for a loop, a scoop of pure pumpkin in a smoothie can pack a serious nutrition boost that can fuel all of those fall activities you&aposve been dreaming about all year. Here, 12 fall superfoods to make room for this season.

"If you&aposre not hungry enough for an apple, you&aposre probably not hungry," says food activist and author Michael Pollan. It&aposs the easiest grab-and-go snack in the world. Want pie? Dice fresh apples in a bowl of oatmeal with a pinch of brown sugar and cinnamon.

Pumpkin/Butternut Squash

The two fruits otherwise known as gourds are nutritionally and texturally similar. The puree of either (rarely if ever found in any of those pumpkin treats you like) adds depth of flavor, vitamins, and fiber to anything it touches. Dollop pure pumpkin in smoothies, oatmeal, or this pumpkin hummus. Add butternut squash puree to your baked macaroni and cheese!

Brussels Sprouts

When was the last time you tried these baby cabbages? Do no more than toss with olive oil, salt, pepper, and the herbs of your choosing and roast for a simple and hearty side dish that you&aposll actually enjoy.

Sweet Potato

Put down the marshmallows and the butter. Now, just bake this sweet little tuber on 425 degrees for 45 minutes and eat it up! We pile ours high with turkey and black bean chili, chicken fajita vegetables, or loaded with kale and white beans (two fall super foods further on the list). It&aposs the easiest, healthiest brown bag office lunch.

Cranberries

Tart and maybe a little bitter, the cranberry can be off-putting. It can also be a nutritional treasure trove. Add a handful of fresh berries to muffins or breads you&aposre baking for a sweet boost. They make a lovely addition to Chef Rocco&aposs Herb Turkey Sausage Stuffing.

Is there an easier vegetable in the world? We think not, and we think you need more. Use babies to scoop hummus, shred in salads, juice in smoothies, or roast for a tasty side. Better yet? Serve carrot cake pancakes for a surprisingly healthy (and vegan) breakfast. On the go? Pick up a delicious Carrot Orange Fusion smoothie from Jamba Juice to help fuel your day! This nutritious blend of carrots, fresh-squeezed orange juice, fruits, and other wholesome ingredients delivers 10 grams of protein, 7 grams of fiber, Vitamins A and C, Omega-3s, and a full serving of good-for-you carrots.

Big flavor being part of the onion and garlic family, this vegetable can transform any fall dish you&aposre preparing. They&aposre a popular addition in soups, stuffing, casseroles, and even to boost the popular cauliflower mashed potato dishes.

Hartley suggests that they are nutritionally similar to the more popular turnip, but the taste is milder and easier to enjoy. Her suggestion is to add them to a homemade chicken soup.

Concord Grapes

These are ripe for the picking at farmers markets right now and ideal for juice, wine, jams, and just snacking! Slice with goat cheese for a simple green salad. Freeze and enjoy a poppable snack. Or swap roasted turkey for your common chicken salad and bring it to life with these grapes.

Shell Beans

These are "woefully underutilized," according to Hartley. Shell beans-which include lima, black eyed peas, edamame, black beans, chickpeas, and butter beans-are an exceptional source of vegetarian protein, not to mention a host of other vital vitamins and minerals. Their versatility is endless enjoy them as veggie burgers, in soups, pureed for hummus, tossed in salads, atop tacos, or steamed on the side.

This flowering plant is used in cooking similar to an herb and offers a hardy, sweet flavor to many recipes. We shave the fennel in this arugula salad to complement homemade Chickpea and Feta Fritters. Offering protein, fiber, potassium, and vitamins, this flavor agent can&apost go wrong in just about anything you&aposre preparing.

We&aposre kind of over kale, afterall, research says it&aposs not as healthy as we thought it was! However, it&aposs still wildly popular, it&aposs fresh and in season right now, and offers a load of nutrients. If you&aposre willing to massage the kale to make it worth your while, we suggest using it to bulk up your next green salad.


Things You Need to Know about Superfoods

Superfoods are certain types of food that have a higher amount of nutritional advantage. These foods are filled with vitamins and minerals that can energize a person and increase their immunity. They help people to combat various health disorders such as heart diseases, cancer, arthritis, etc. If one can introduce a higher amount of superfoods in their daily diet, they can be strong and live a healthier life.

Here are certain interesting facts about certain superfoods that can help to understand their benefits:

Cinnamon is a superfood that is an antioxidant and is packed with a lot of nutritious benefits. It has anti-inflammatory properties and if consumed daily, it helps the brain function properly and increases the retention capacity. It is very beneficial for the functioning of the brain and assists people to retain information for a longer duration.

Beets is a very famous superfood that contains a bioactive agent. It helps in the proper functioning of the liver cells. It helps the body fight liver diseases and also protects from bile duct inflammation. Beet greens help to attain better eyesight and protect the eyes from any harmful diseases.

Green leafy vegetables are a great source of superfoods as they are rich in Vitamin A, Vitamin C and calcium. It helps in strengthening the bones and prepares the body to combat harmful diseases.

Any sort of nuts such as almonds, hazel nuts, walnuts, etc. are called superfoods as they are rich in nutrients and are a great origin of plant protein. Nuts help the body fight diseases related to the heart. If people can introduce nuts in their daily diet, they can fight any risk relating to the heart and can live a healthier life.

Olive oil is a superfood that is rich in Vitamin E. This also helps to reduce the risk of heart diseases and protects the body. Increasing the intake of olive oil in place of butter can prepare the body to fight heart diseases.


53 Superfoods You Should Add to Your Meals

They could fight disease and boost your metabolism.

For years, people have touted the powers of superfoods. Thought to benefit your overall well-being, these foods have been linked to a sharper mind, clearer skin, a healthier immune system, and more. And while many dietitians have questioned superfoods, there is no arguing that some fruits, vegetables, and proteins offer more health benefits than others.

So the next time you want to switch up your salad or try something new, consider stocking up on the best &ldquosuperfoods&rdquo for your body. Whether it's brain-boosting blueberries or cancer-fighting broccoli sprouts, these options aren't just great for your health &mdash they're also delicious.


Amazing Protein Glow: pea protein, brown rice protein, stevia extract, acacia gum, guava, holy basil, lemon peel extract, monk fruit, wheatgrass, kale, biotin.

80 calories, 2g fat, 1g carbs, 15g protein

Amazing Protein Digest: pea protein, brown rice protein, pea hull fiber, stevia extract, probiotic, wheatgrass, kale.

90 calories, 1.5g fat, 5g carbs, 15g protein

Protein Superfood: pea protein, hemp protein, chia, quinoa, barley grass, wheatgrass, alfalfa, spinach, spirulina, chlorella.

110 calories, 2.5g fat, 4g carbs, 20g protein

Protein and Kale: pea protein, barley grass, wheatgrass, alfalfa, quinoa, chia.

130 calories, 2.5g fat, 9g carbs, 20g protein


Superfoods Recipes

Avocados

Put them in brownies. Seriously. "The natural creaminess of avocado makes it a great substitute for creamy, saturated milk fat such as butter and cream," says Lieberman, "which is why you can make delicious brownies, smoothies and other desserts with avocado as the main source of fat."

Though avocados contain more fat than almost any other fruit, it's virtually all monounsaturated fat whose many benefits include raising good cholesterol, lowering bad cholesterol and preventing heart disease. And if that weren't enough, it's high in fiber, low in calories, and even higher than bananas in the blood-pressure-reducing mineral potassium.

Beets

If you ate canned beets as a kid and think you hate them, try them again. They are "nature's multivitamin," according to Lieberman and O'Connor, who say the beet contains a greater range of nutrients ounce for ounce "than virtually any other fruit or vegetable on the planet." The antioxidants that turn beets deep red also fight off free radicals that attack the body's cells and can lead to aging and disease including cancer. Compounds in beets also have been shown to lower blood pressure and cardiovascular disease risk, and to help cleanse the body of harmful chemicals in processed foods, such as nitrates. "Beets are surprisingly versatile," Lieberman says. "They can be eaten raw or cooked and are delicious cold and hot."

Berries

Forget those fancy exotic berries like the Acai from the Brazilian rain forest. North America's berries are just as laden with antioxidants, more economical, and versatile and tasty to boot. Raspberries, blackberries, strawberries and blueberries make their "all-star team of superfruits." Each should be added equally to a diet to reap their individual benefits: strawberries for potassium, raspberries for vitamin C, blueberries for fiber and blackberries for vitamin E and more. "It's not hard to come up with crowd-pleasing recipes with berries," Lieberman says. "But making both sweet and savory dishes with berries was an adventure for me, and it turned out great."

Cabbage

In the super-healthy family of cruciferous vegetables that includes broccoli and cauliflower, cabbage is a standout. Scientists have identified compounds in cabbage that reduce the risk of cancers — including breast, stomach, lung and prostate cancer — as well as heart disease, gastrointestinal problems and Alzheimer's disease. Cabbage is also a rich source of vitamins A, C and K, which protects joints and can lower the risk of osteoarthritis. Lieberman contends that "probably the biggest misconception about cabbage is that it needs to be cooked forever. That's not true at all. It's fantastic raw, and even with very brief cooking times in quick curries and stews."

Fish

The 10 Things categorizes "Super Fish" as those low in contaminants and high in the omega-3 fatty acids in fish oil — chief among them, salmon, Arctic char, halibut and rainbow trout. Studies show that regularly consuming such fish can help lower blood pressure and reduce inflammation and that the fish oil in them provides a brain-nourishing compound that can slow the mental decline associated with aging. Lieberman said cooks increasingly can find "lots of simple, quick fish recipes that take the worry and stress out of cooking fish," such as his recipe for Roasted Salmon over French Lentils, Tomatoes, and Fennel, which includes not just one but three of his 10 superfoods.

Lentils

Learn to like 'em. As nutritionists increasingly warn of the health risks of consuming too much red meat, lentils are a near-perfect substitute: When mixed with rice or another grain, these little legumes form a complete protein with all the amino acids the body needs. Lentils have no cholesterol, virtually no fat, and high proportions of soluble and insoluble fibers that help manage blood sugar, lower cholesterol and aid digestion. They're also packed with vitamins and minerals, including iron. "Lentils are so good for you, they're worth keeping around all the time," Lieberman says. "A good tip for doing that is to make a big batch and slightly undercook the lentils, refrigerate them once they're cool, and then use them as needed in your recipes for everything from salads to stews."

Nuts

Forget the "food fallacies" of nuts being fattening snack food, say O'Connor and Lieberman: Almonds, cashews, hazelnuts, walnuts and peanuts (technically a legume) actually are full of heart-healthy fats that boost "good" cholesterol. They cite findings that adding a few servings of nuts a week dramatically reduces people's risk of cardiovascular disease — and other studies that found regular nut consumption actually made people less likely to gain weight. In researching nut recipes, says Lieberman, "My biggest Eureka Moment came with making a cream sauce out of cashews. It was truly a revelation — eating is believing!"

Quinoa

Many Americans never have heard of this grain (pronounced keen-wah). But according to NASA scientists tasked with feeding astronauts in space, quinoa comes as close to supplying "all the essential life-sustaining nutrients … as any (food) in the plant or animal kingdom." Quinoa is very high in fiber, protein and minerals, and very low in calories and in fat. Studies have shown eating a daily bowl can lower rates of obesity, breast cancer, heart disease and Type 2 diabetes. "Quinoa has become a staple in my house since writing this cookbook — I love it more than ever," Lieberman says. He incorporates it in a wide range of recipes, including Linguine and Quinoa Meatballs with Tangy Tomato Sauce.

Spinach

It's "kryptonite to cancer cells," the authors say. Spinach contains so many anti-oxidants "that in some ways it's the equivalent of two or three servings of vegetables in one." Besides scoring high in the USDA measure of food's ability to rid the body of free radicals, spinach is packed with other nutrients including calcium, vitamins A and K, and omega-3 fatty acids. "I try to eat spinach every day," Lieberman says. "This is actually possible because spinach is so quick and easy to cook. I'm talking five minutes or under in lots of recipes."

Tomatoes

Over the past decade, such authorities as the Harvard School of Public Health and the International Journal of Cancer have noted that regular consumption of tomato products can reduce the risk of cancer and heart disease, thanks to tomatoes' powerhouse combination of vitamins and phytonutrients such as lycopene. Because cooking actually enhances tomatoes' health-promoting properties by making nutrients more easily absorbed, Lieberman considers canned tomatoes "a good alternative to fresh quick, easy and inexpensive. The news about cooked tomatoes actually being healthier opened the field wide open for me to a great range of recipes, from pizza to tomato-based stews."


Wrapping Up

Some more foods that experts consider superfoods are wild salmon, since they are loaded with fatty acids that lower risk of cardiovascular disease the acai berry, since it is packed with antioxidants and vitamin c the nutrient-rich sweet potato since it is loaded with antioxidants and vitamin A kale, since a single cup of the leafy green vegetable is loaded with over 700% of your daily value of vitamin k and antioxidant-rich dark chocolate since it is loaded with nutrients like fiber, potassium, calcium, and magnesium.

Superfoods are nutrient-rich whole food sources packed with antioxidants, vitamins, and minerals. Chia seeds, pumpkin seeds, and spirulina are exceptional plant protein sources and are a great way to easily incorporate a significant amount of protein into a vegan diet. They are also rich in fiber, which make them good superfoods for weight loss. With the many benefits of superfoods, it’s important to add any (if not all) of these ‘super’ sources to your healthy diet.

The Giving Nature is passionate about helping people live healthier lives. Whether you are on the lookout for health-related information searching for natural products or simply looking to improve your general health, diet and lifestyle, we are here to help you.


Lettuce

Shutterstock

Yep, lettuce. Move over, King Kale. In a new William Paterson University study that compared the 47 top superfoods by nutrient volume, the trendy superfood came in a respectable—but unremarkable—15th on the list. Ranking higher: watercress, spinach, leafy greens, and endive. Make yourself a bowl of leafy greens and add some olive oil. According to a Purdue University study, as little as 3 grams of monounsaturated fat can help the body absorb vegetables' carotenoids (those magic molecules that protect you from chronic diseases like cancer and heart disease). Pairing your lettuce with a scant tablespoon of olive oil based vinaigrette is your best bet.


1. Fermented foods

Love a good bottle of kombucha, bowl of yogurt, or pickles straight from the jar? Then you're already familiar with fermented foods. Basically, they're foods that contain good bacteria and yeasts, aka probiotics. Kimchi is another great example.

Fermented foods help to support gut health, which can, in turn, support immune health, explains Samina Kalloo, RDN, CDN, national communications lead for Pollock Communications. And obviously, our immune systems are a huge priority these days.

Eat it: A bowl of yogurt topped with fruit, nuts, or nut butter for a drool-worthy, easy way to get some fermented foods in first thing in the AM. You can also pick up some kimchi and put it on a sandwich or in a soup, suggests Kalloo.


30 Superfood Recipes You've Never Tried Before

What the heck are these superfood things people keep talking about? Certain foods (mainly fruits, vegetables, grains, nuts, and seeds) are particularly packed with essential nutrients including vitamins, minerals, and antioxidants. From avocado to zucchini, we’ve got the low-down on these super-powered foods that can boost health from the inside out.

Just because they’re superfoods doesn’t necessarily mean they’re super-complicated to prepare, though. For those who are crunched for time, inexperienced in the kitchen, or just not in the mood to cook an elaborate meal, we’ve put together a list of our favorite super-simple, super-healthy recipes. Each of the meals featured below includes at least two superfoods, so you’re guaranteed to get a nutrient-packed meal. What are you waiting for? Go get cooking!

1. Pumpkin Spiced Oatmeal

Thanks to pumpkin puree, cinnamon, and milk (of your choice), this hearty oatmeal packs a nutritional punch with four superfoods and less than five minutes of prep time. Optional toppings of nuts and dried fruits provide a morning energy boost, while a dash of the cinnamon adds savory flavor, protects your heart, and fights inflammation Cinnamon and health. Gruenwald J, Freder J, Armbruester N. Critical reviews in food science and nutrition, 2010, Dec.50(9):1549-7852.”>Cinnamon and health. Gruenwald J, Freder J, Armbruester N. Critical reviews in food science and nutrition, 2010, Dec.50(9):1549-7852..

2. Colorful Flower Eggs

These baked eggs pack 12.5 grams of protein per serving so you don’t need a mid-morning snack. If you’re not a fan of vitamin-rich bell peppers (which are loaded with vitamins A and C that protect the immune system and skin) as the containers for your baked eggs, substitute eggplant, acorn squash, or pumpkin.

3. Kale, Almond, Banana Smoothie With Chia Seeds

A perfect on-the-go breakfast, this smoothie recipe features a delicious combination of four superfoods: kale, banana, almond butter, and chia seeds.Although the recipe calls for almond milk, consider subbing in soy or skim milk, which contain essential vitamins and minerals that can help with losing weight, building muscle, and fortifying bones Preliminary study: soy milk as effective as skim milk in promoting weight loss. Lukaszuk JM, Luebbers P, Gordon BA. Journal of the American Dietetic Association, 2007, Nov.107(10):0002-8223. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Wilkinson SB, Tarnopolsky MA, Macdonald MJ. The American journal of clinical nutrition, 2007, May.85(4):0002-9165.”>Preliminary study: soy milk as effective as skim milk in promoting weight loss. Lukaszuk JM, Luebbers P, Gordon BA. Journal of the American Dietetic Association, 2007, Nov.107(10):0002-8223. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Wilkinson SB, Tarnopolsky MA, Macdonald MJ. The American journal of clinical nutrition, 2007, May.85(4):0002-9165..

4. Sweet Potato Hash With Eggs

A hearty and delicious breakfast that combines sweet potatoes, eggs, and red, green, and yellow bell peppers, this hash can easily accommodate add-ins. Toss in some meat (like sausage or shredded chicken) for extra protein, or up the veggies with onions, kale, or spinach. Sweet potatoes, which provide 400 percent of your daily recommended amount of vitamin A, are both delicious and beneficial to eye health.

5. Shirred Eggs With Smoked Salmon

This baked egg dish is super simple, layering eggs, Swiss chard, onions, and chives with slices of gooey brie cheese and salmon (which is full of brain-boosting omega-3 fatty acids). Although the recipe calls for heavy cream, consider using milk or a milk substitute to reduce calories without forgoing the silky texture.

6. Breakfast Casserole With Spinach, Leeks, Cottage Cheese, and Goat Cheese

This fancy-looking casserole will impress your friends and make them healthier. It features a hearty serving spinach, a great source of iron, which aids in building muscles. Simply combine spinach with leeks, cottage cheese, and goat cheese, bake for 20 minutes, and enjoy.

7. Goat Cheese and Beet Salad

Beets are back! This salad features bright-red roots alongside thinly sliced carrots. It’s a recipe perfect for any fan of cancer-fighting root veggies. (Bonus: The high levels of potassium in beets help your body build muscle and proteins.) Toss the vegetables with pistachios (for fiber and protein), goat cheese, and baby greens for a speedy, tasty lunch.

8. Greek Yogurt Chicken Salad

This chicken salad recipe uses Greek yogurt (which is packed with probiotics that can aid digestion andsupplies a healthy dose of protein) rather than mayonnaise for a deliciously creamy and healthy sandwich filling. Apples, almonds, and green onions add tasty crunch to this light, gluten-free lunch.

9. Quinoa Salad With Red Pepper and Cilantro

Quinoa is a powerhouse seed that provides a light but protein-rich base for this cool salad. Topped with a citrusy vinaigrette made of cilantro, lime, and mustard, this meal will leave you full without the empty calories in most pasta salads.

10. Spinach, Avocado, and Kiwi Salad

This salad is primarily made of fruit, with spinach playing second fiddle. Featuring kiwis (containing 117 percent of the daily recommended value of vitamin C) and avocados (which are loaded with healthy fats and vitamins like B6, which promote healthy skin), these superfruits make this salad super-delicious.

11. Orange, Avocado, and Arugula Salad

A simple salad that’s surprisingly filling, this recipe is a straightforward combination of avocado, orange, pomegranate, basil, mint, and leafy, vitamin-rich arugula. The light dressing of lemon, olive oil, and honey takes just a few minutes to prepare and adds a citrusy kick to the superfood salad.

12. Stacked Salmon Salad

Avocado, yellow squash, and whole roasted red piquillo peppers are neatly layered to make this breadless ”sandwich.” Yellow squash not only has high levels of vitamin C, but its high content of lutein helps protect eye health. Oven-baked salmon acts as the bread to the layers of antioxidant-rich veggies. The best part? This stacked gourmet lunch takes less than 30 minutes to prepare.

13. Sweet Potato and Green Bean Salad With Maple-Mustard Dressing

This roasted sweet potato salad is the perfect meatless Monday main (talk about a tongue twister!). Toss the taters with green beans, mixed leafy greens, toasted walnuts, and dried cranberries for a meal that packs a punch without much prep.

14. Grilled Halibut With Kale Pistachio Pesto

Although grilled halibut provides a healthy dose of omega-3 fatty acids and B vitamins, the superfood hero in this recipe is actually the pesto sauce. Made of basil, kale, pistachios, garlic, olive oil, lemon, and Parmesan cheese, this antioxidant-rich sauce is as tasty as it is healthy.

15. Harvest Skillet Popped Lentils

For this recipe, roast lentils in a pan until they’re crispy, nutty, and flavorful enough to tempt even meat eaters. Combine green apples, butternut squash, and sweet potato with the lentils, and season everything with cayenne pepper, cinnamon, and apple cider vinegar.

16. Salmon With Almonds and Asparagus

Salmon and asparagus, two superfoods linked to improving cognitive function and preventing hangovers, take center stage in this recipe Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. Kim BY, Cui ZG, Lee SR. Journal of food science, 2010, Jan.74(7):1750-3841. Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. Muldoon MF, Ryan CM, Sheu L. The Journal of nutrition, 2010, Feb.140(4):1541-6100.”>Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. Kim BY, Cui ZG, Lee SR. Journal of food science, 2010, Jan.74(7):1750-3841. Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. Muldoon MF, Ryan CM, Sheu L. The Journal of nutrition, 2010, Feb.140(4):1541-6100.. Top grilled salmon and asparagus with toasted almonds, and dress the whole shebang with garlic, chili, and lemon. After less than 20 minutes of prep and cooking, this recipe is both simple and filling—a no-brainer.

17. Chickpeas and Dandelion Greens

With fewer than eight ingredients, this salad is a simple dinner option that combines dandelion greens with fiber- and iron-rich chickpeas. A dressing of tangerine juice and lemon zest cuts the bitterness of the greens. Make this salad a bit more robust by serving it on a bed of fluffy, protein-packed quinoa.

18. Honey Sesame Steamed Greens

This recipe is a leafy green bonanza! The instructions call for kale, broccoli, spinach, bok choy, and Swiss chard, but any variety of leafy greens will fit the bill. These greens, which provide an array of vitamins—incluing C , E, and K—can help regulate blood flow and protect cells. Simply microwave sesame seeds to add a toasted nutty crunch to the honey, garlic, and soy sauce dressing.

19. Raw Vegan Banana Hemp Seed Sushi Slices

There’s no need to be a sushi expert to make these fish-free snacks. Simply spread peanut butter on top of a whole banana and sprinkle with a hearty dose of hemp seeds to add protein and vitamin E, which supports immune system function. Slice and enjoy!

20. Fruit Salad With Kiwi, Strawberries, and Mango

Get rid of those grade school memories of grapes floating in high fructose corn syrup. This fruit salad is a nutrient-rich mix of kiwis, strawberries, and mangos combined with lemon juice, honey, and mint. Packed with loads of vitamin C, this salad can help combat some cancers and give a boost to the immune system all in one tasty, sweet serving.

21. Superfood Trail Mix

Rather than munching on sugary granola, consider this superfood-rich trail mix. This combination of pistachios, hazelnuts, pecans, dried cranberries, raisins, blueberries, goji berries, and walnuts relies on natural sweetness for flavor. The cholesterol- and cancer-fighting power of nuts will keep you healthy, and the protein will keep you moving all day long.

22. Chia Crispbreads

Give yourself a midday boost of energy with these chia crispbreads that are loaded with antioxidants. Plus, studies suggest the omega-3s in chia can improve endurance and serve as an effective way to carbo-load Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research / National Strength & Conditioning Association, 2011, May.25(1):1533-4287.”>Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research / National Strength & Conditioning Association, 2011, May.25(1):1533-4287.. Made with sunflower, pumpkin, and chia seeds alongside oats and flax, they’re baked thin and perfect for topping with your favorite fruit or spread.

23. Cinnamon Applesauce With Flax and Honey

In less than two minutes, you can whip up a snack that may help decrease your risk of cardiovascular disease and lower your risk of diabetes The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Bondonno CP, Downey LA, Croft KD. Food & function, 2014, Dec.5(5):2042-650X. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Wedick NM, Pan A, Cassidy A. The American journal of clinical nutrition, 2012, Feb.95(4):1938-3207.”>The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Bondonno CP, Downey LA, Croft KD. Food & function, 2014, Dec.5(5):2042-650X. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Wedick NM, Pan A, Cassidy A. The American journal of clinical nutrition, 2012, Feb.95(4):1938-3207.. Packed with nutrients and a variety of plant polyphenols (compounds like flavonoids, which protect against heart disease), this mid-afternoon bite mixes cinnamon, flax seeds, honey, and unsweetened applesauce into a delicious and healthy snack.

24. Roasted Garbanzo Beans With Sea Salt and Goji Berries

Craving potato chips? Try subbing in roasted garbanzo beans sprinkled with sea salt and goji berries instead. The hearty snack will leave you full of nutrients such as iron, fiber, folate and magnesium rather than with empty calories.

25. Pomegranate Raita

Raita, a southeast Asian condiment, is a yogurt-based dip that’s perfect for dunking apples, strawberries, or bananas. Whisk yogurt and sweetener (we recommend using honey ) with cumin, black salt, and chaat masala. Add a dash of pomegranate juice, which may help protect the heart, and garnish the creamy dip with grated beets Pomegranate juice: a heart-healthy fruit juice. Basu A, Penugonda K. Nutrition reviews, 2009, Apr.67(1):1753-4887.”>Pomegranate juice: a heart-healthy fruit juice. Basu A, Penugonda K. Nutrition reviews, 2009, Apr.67(1):1753-4887..