Thursday, October 16, 2014

4 Superfood Swaps to Switch Up Your Favorite Recipes

You probably already know that superfoods should take a starring role on your plate whenever possible. But eating the same thing over and over can get a little, well, dull. If you're looking to change up your healthy go-tos, try these simple swaps that our nutrition director, Jaclyn London, R.D., recommends.

If you like salmon, try arctic char. 

Key benefits: This eco-friendly fish is rich in vitamin D and brain-boosting omega-3's.

Make it: Brush four filets with one tablespoon each olive oil and lemon juice; top with 1/2 cup sliced almonds; bake at 425°F 12 to 15 minutes. Season to taste. Serves 4.

superfood swaps - diet tips


If you like kale, try mustard greens. 

Key benefits: This peppery veggie has phytonutrients and heart-healthy vitamin E.

Make it: Sauté one pound chopped greens, one tablespoon each olive oil and minced garlic, and two tablespoons water. Add 1/4 cup dried tart cherries; cook until fragrant. Serves 4.

superfood swaps - diet tips


If you like quinoa, try teff. 

Key benefits: A nutty, gluten-free Ethiopian grain, teff is chock-full of iron, fiber, protein, and calcium.

Make it: Toast in a dry skillet until fragrant; sprinkle on soups or salads. Or, replace wheat flour with teff flour in a pancake recipe.

superfood swaps - diet tips


If you like sweet potato, try pumpkin. 

Key benefits: Fresh or canned, pumpkin is a foolproof side this season. It's loaded with fiber and vitamin A. And it's also a surprising potassium source, which helps stabilize blood pressure.

Make it: In saucepan, cook one medium onion, grated, in two tablespoons olive oil on medium-high heat for three minutes, or until soft. Stir in one 29-ounce can pure pumpkin, four cups chicken broth, 1/2 cup cream, two tablespoons pumpkin pie spice, and 3/4 teaspoon salt. Bring to simmer, stirring every three minutes. Divide among bowls. Serves 4.

superfood swaps - diet tips


Source: http://www.goodhousekeeping.com/health/nutrition/superfood-swaps

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