The 10 Perfect Foods

August 18, 2008

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Is there such a thing as a ‘perfect’ food? Perfect is a very strong word, but the foods I am listing below are among the healthiest on the planet, so that makes them as close to perfect as possible. So let’s start the list: Broccoli - I know what you may be thinking, ugh!! broccoli, but yest it is among the healthiest foods on the planet. It is loaded with vitamins such as A, C, K and beta-carotene. It also has sulforaphane which is thought to be a cancer-fighting compound. Try these suggestions:

Steam or stir-fry the broccoli and mix into your favorite Chinese food.
Stuff some steamed florets into a yummy burrito.
Chop the florets finely and mix into rice pilaf, or spaghetti sauce. Blending and adding to sauces is a great way to get your kids to enjoy some of the ‘green food’ they don’t like.

Eggs - one little egg is packed with 13 essential vitamins and minerals. Some of those include selenium (an antioxidant), choline (which helps prevent birth defects) and riboflavin ( helps you produce red blood cells and releases energy from carbs) The yolk also contains the most nutrients and because of the high-quality protein it will make you feel satiated longer. Try these suggestions:

Enjoy eggs in a quiche where you can also add some nutritious vegetables.
Serve a pan-cooked egg on top of a pizza slice, like they do in Italy.

Almonds - this nut is a good source of healthy monounsaturated fats and also contains calcium and Vitamin E. Studies have shown that consuming these delicious nuts, your cholesterol may be lowered and your bones will be kept strong and healthy. Try these suggestions:

Top a scoop of low fat yogurt with slivered almonds for a yummy crunchy treat.
Try combining almond butter with jelly for a delicious alternative to PB&J
Sprinkle toasted almonds over rice pilaf or steamed vegetables for added nutrition

Raspberries - these delicious berries are loaded with potassium, Vitamin C and fiber. They are also loaded with protective antioxidants like salicylic acid, catechins and anthocyanins. Research has shown that these little berries play a big part in cancer prevention as well. Try these suggestions:

Mix raspberries into your smoothies for a delicious and nutritious treat.
Puree fresh or frozen raspberries along with olive oil and red wine vinegar for a tasty dressy.
Sprinkle these little berries over your yogurt or cereal for an extra nutritious breakfast.

Kale - although this green leafy vegetable is used mainly as ornaments in fancy dishes it actually provides more nutritional value per calorie than any other food. It is high in Vitamin K ( which is important for blood clotting and bones) and beta-carotene ( important for sight). It also contains compounds that may help reduce the risk of breast, ovarian and other types of cancers. Try these suggestions:

Slice kale up thinly and mix with other greens for a nutritious and healthy salad.
Finely chop and substitute it for spinach in vegetable lasagna or quiche.
Steam and puree and add to sauces for added nutritional values to your other meals.

Avocados - you may be thinking that avocados are loaded with fat, but it is actually a ‘good’ fat. The fat contained in avocados is the heart-healthy monunsaturated fat, and they also contain Vitamin C, folate, potassium and lutein. They also contain a plant sterol that may lower cholesterol levels. Try these suggestions:

Use avocados as a dish for your tuna, both visually pleasing and delicious too.
Dice and sprinkle into corn chowder, tomato soup or chicken and rice soup, add just before serving.
Mash the avocados and add salt, pepper, and lemon or lime juice and use in place of mayo or other condiments.

Quinoa - this grain has been around for thousands of years and just now becoming the latest trend. This plant food is different from any other on the planet because it is complete protein. What exactly does that mean? Since it is complete protein it contains all the essential amino acids that our body needs. It also contains iron, potassium and magnesium. The seeds are tiny and look like sesame seeds, and have a nutty flavor and crunchy texture. Try these suggestions:

Stir cooked and chilled quinoa into your salads. You can add to tuna and egg salad for a wonderful nutty flavoring.
Eat quinoa in place of rice. You can add teriyaki or soy sauce for added flavor.
Mix with with other seasonings such as basil and thyme and add to soups or stews.

Yogurt (Plain) - is a good source of protein and calcium. Because of the good bacteria it contains it also helps with digestive and immune systems. Be sure to check the label; it should read, ‘Live and Active Cultures’. Try these suggestions:

Make delicious smoothies by blending with a variety of fruits.
Use in place of sour cream for baked potatoes or tacos.
Mix equal parts of yogurt with mayonnaise to make a lower-fat mayo.

Sweet Potatoes - this powerful spud contains enough beta-carotene you need in a day, a nutrient which has been found to be cancer protective. It also contain Vitamin C and potassium and the peel contains fiber and additional disease fighting phytonutrients. Try these suggestions:

Dice, boil, chill and stir into your favorite guacamole recipe.
Mash up a baked sweet potato as a yummy alternative to regular mashed potatoes.
For a unique twist, slice a boiled sweet potato and use instead of tomato on your burger or veggie burger.

Teff - you might be wondering what exactly is teff? It is a tiny whole grain available at health food stores. Teff contains more iron and calcium than many other grains along with a large amount of fiber. The flavor is similar to that of molasses. Try these suggestions:

Eat it in place of oatmeal for breakfast. Combine 1/4 cup of teff with 1 cup of water, cover and simmer for 15 minutes. Sprinkle with cinnamon or maple syrup for a yummy treat.
Stir into your pasta sauce and it will give it meat-like texture.
Mix it into your ground beef or turkey for a healthier and moist burger.

Are you ready to add a few or all of these perfect foods to your diet? What are you waiting for, give it a try.

Dr. Daisy (aka Dr. Mommy) is a Doctor of Chiropractic by profession, wife to a loving and supporting husband and home school mom to 5 beautiful children. She is a speaker, blogger and freelance writer that devotes her time to educate the public on the importance of nutrition and their health.

For more insight on her love of health and nutrition you can visit her Healthy Nutrition Hints Blog. http://healthynutritionhints.com

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