Superfoods 101 with Two Hungry Work Wives
You’ve probably read a headline proclaiming the benefits of Superfoods…and then gone on to read about obscure items called Blue Majik or Reishi. Superfoods are not these unattainable, hard to pronounce food products, but they’re everyday food items you can find at your local grocery store. While there isn’t an actual scientific definition of the word Superfood, the wellness world believes it to mean any food product that provides high amounts of nutrients likes vitamins, minerals, and antioxidants.
We consider superfoods to be items like whole grains, herbs & spices, greens, and cruciferous vegetables. Each of these Superfood groups should play a role in your healthy diet, whether it’s through greens in your frittata at breakfast or chia seeds in your after dinner dessert. We love looking for new ways to fit them into our diet and luckily for us, Grateful Plate includes these superfoods in their menu every week! This week’s menu specifically includes items like wild rice, farro and chia seeds. Read on to see how we break down some of these Superfoods and show you which options contain them in the Grateful Plate menu this week.
Carbohydrates have been getting a bad rap in recent years, but they are a vital part to your healthy Superfood diet. We always try to choose complex carbohydrates like whole grains, which include brown rice, quinoa, millet, and bulgur. They tend to be a great source of fiber, B vitamins and minerals (like iron). You can find whole grains on this week’s menu in the Turkish Eggplant Steaks with Cauliflower and Millet or the Salmon with Thai Coconut Curry Sauce Millet & Peas.
Herbs and spices are an easy way to add flavor and Superfood power to your meals without adding excess salt or fat. Herbs like Basil are rich in antioxidants (which help fight free-radicals associated with cancer) and have amazing anti-bacterial properties. You can find Basil in this week’s menu in the Smoked Mozzarella Tomato & Basil Frittata. Just like herbs, spices typically have high amounts of antioxidants and high amounts of flavor! We love to use turmeric any chance we get due to it’s antioxidants and anti-inflammatory properties. Turmeric is one of the main components of Curry (that’s where the yellow color comes from!), and Grateful Plate is featuring this week in the Thai Coconut Curry Sauce.
Leafy greens are full of vitamins A, B, C & K in addition to minerals (like Calcium) and electrolytes (like Potassium). They’re also a great source of fiber, which is so important to a healthy digestive system! Check our Grateful Plate’s leafy green options this week like the Seared Chicken Breast with Herbed Sun-Dried Tomato Sauce Quinoa Pilaf with Swiss Chard & Leeks or the Loaded Green Salad with Apple Cider Vinaigrette.
About Two Hungry Work Wives
Liz Smith, MPH, RD, CNSC and Melissa Bailey, MS, RD, LDN make up Two Hungry Work Wives; Two Philly-based registered dietitians, self-proclaimed work wives navigating the food world one forkful at a time.
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