In a varied diet, there is some room for the liberal use of what I think as a superfood. Some of these foods are nutrient powers - that is, gram for gram they contain more vitamins, minerals and phytochemicals than other foods or find it very difficult to get food on the table. Due to its taste and texture, the other is a good substitute for less nutritious. Some of them are even foods that can be written off as unhealthy and was surprised to be part of a healthy diet.
Olive oil
I'm using olive oil for the most part, even for making foods like omelets, usually cooked in butter. Olive oil has significant health benefits. It has been shown to reduce total blood cholesterol without lowering HDL (good cholesterol), which may even increase. It is a good source of carotenoids and antioxidants, including vitamin E, an antioxidant that elusive work to prevent heart disease.
The purchase of a bottle of olive oil these days is a bit like shopping for wine. There are many varieties and bottles of capital goods and prices can vary from a few dollars to over $ 20. Generally, the more you pay, the purest flavor, but there are some relatively inexpensive olive oils around that are available in grocery stores. These are high quality and excellent taste.
I have a couple of different types of olive oil on hand. The one I use most is an extra virgin olive oil. Extra virgin means the oil is cold pressed without chemicals. It fruitiest oil and gives a wonderful flavor to food. In fact, the flavor so intense that a small team to do so. With the help of a small amount of help you keep your calorie intake down.
I am also a light olive oil around, which is good for dishes that you want the other flavors to shine. Light olive oil, for example, works well with a fried Asia, and who do not know (or mix with bad) flavors such as vinegar, sesame, ginger and rice. In an Indian dish is easy to olive oil as a substitute for the staple ghee (clarified butter) without obscuring the cumin and curry flavorings. (It's healthier, too.)
Soy
Tofu - soybean curd - the most consumed soy. Although many find it too expensive, that's exactly what can be good at it. Tofu takes a sample of what is cooking.
You can now also soybeans in the pod and out (known as soybeans) in many markets, both fresh and frozen. To cook, simply place in boiling water for five minutes, drain and place in a bowl. If desired, sprinkle lightly with salt. Edamame are also great thrown into salads and mixed dishes and fried rice. Soy is an excellent substitute for animal food and has some health benefits of their own. Studies have shown that a component of soy known as isoflavones reduce the risk of heart disease, and there is ongoing research looking at the relationship between soy and cancer reduction.
Fungus
Mushrooms, one of my favorite dishes is a good source of selenium and antioxidant vitamins and potassium B. So, no, they do not, as many believe, nutrition and void, since they are low in calories, so they are filling. I use it on sandwiches, soups and simply sauteed in olive oil and garlic as a side dish.
Texture fleshy mushrooms' makes a good substitute for meat, Portabella, in particular, makes a good imitation of meat. If you're used to eating mushrooms are just trying to broaden their horizons. Shitake (anti-viral properties), morels, oyster, crimini mushrooms and Charles have their own unique taste and texture.
Walnuts, almonds and nut butters
So much research has confirmed that nuts provide a healthy and satisfying protein and fat that I have changed my attitude about it - I would advise people to limit their consumption of nuts and coconut butter. Although that should be eaten in moderation - are still very hot - I recommend it as part of a healthy diet.
When you eat a handful of walnuts or almonds, fat and intensity of natural flavor, probably will make the hunger go away. Nuts - almonds in particular - is a good source of fiber and protein, which is why I want to sprinkle over vegetables and fruit salads. Only a thin layer of almond, cashew or macadamia butter (the healthiest butter) in a slice of whole grain bread is quite filling.
Eggs
People are surprised to hear me recommend eggs, since they are a health pariah for so long. Now they are back to the good-for-you list. These are great little package of nutrients and provide exceptionally high-quality protein.
We know much more about cholesterol in the diet than it did a few years ago, including the fact that they do not do as much damage as previously thought. (The biggest risk that arteries are trans fats, hydrogenated oils.) But everyone, especially those with high levels of cholesterol in the blood, which has yet to see its use.
If you are exposed to high levels of blood cholesterol, you may want to keep more protein than whole eggs, but do not worry, you can not short: Egg whites are high in protein. If they are unwilling to give up the yolks completely, you can use less. Scramble one whole egg and two egg whites, for example. Or when a recipe calls for several eggs replace one or two of them with extra egg whites (1 egg = 2 egg whites). In this way you get the taste of egg yolk, but not as much fat.
If possible, choose organic eggs come from free range hens. Producers to put extra effort into feeding and caring for their chickens to produce more nutritious eggs - and eggs without traces of hormones or antibiotics. Some manufacturers now offer Omega-3 eggs as well, which is produced by chickens fed grains rich in heart-healthy omega-3 fatty acids.
Leaf vegetable
The days when all the facts of iceberg lettuce salad is gone. Or at least should be gone. Iceberg has little to offer in terms of vitamins and minerals, but greener. Make your salad mix of romaine, watercress, spinach, arugula, purslane, mesculin mix and other dark leafy greens. The strong-tasting vegetables like kale, chard, broccoli, mustard, cabbage and beets are rich in beta-carotene, and one of the few good vegetarian sources of calcium. They make simple appetizers (fried only with a little olive oil and garlic). But if you're a little putt bold flavor, cut and throw some in a tomato sauce to serve over pasta. It is likely that you will not notice the green, but getting all the nutrients they have to offer.
Fish
The best source of omega-3 fatty acids that we have is fish. In fact, eating two servings of fatty fish a week reduces the risk of heart disease. But do not let the word "bold" discourage you. Low fat in fish is saturated and the rest is healthy. Mackerel, horse mackerel, sardines, herring, tuna and salmon have the highest concentrations of omega-3 fatty acids, although other fish that also contain.
Berries
Gram for gram, berries have more antioxidants than any other fruit. You can have berries - blueberries, blackberries, blueberries, strawberries and raspberries - on top of cereal or nibble on it for a snack. They also make a perfect ending to a nice meal.
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