To the rescue: 20 super foods
Let’s harvest the most useful products of fall and early winter
Caressed by American fitness bloggers kale (leaf cabbage) is losing its ground this fall.
Their leaves are “snapped” by a new variety, developed by British breeders. After 15 years of experiments, they crossed kale with Brussels sprouts.
Thus, the new low-calorie kale took from its parents only the best:
- rich in vitamins K and C,
- has a pleasant sweet and nutty flavor.
This exotic super food resembles chocolate pudding so much that it even got the name “chocolate pudding fruit”.
- When ripe, it is very soft, so you can eat it with a spoon.
The fantastic news is that the fruit has much less calories than the abovementioned dessert, and is a great source of mineral components like potassium and vitamins A and C.
If you still haven’t replaced usual potatoes with sweet potato – it’s high time to revise your menu!
After all, this root vegetable is much tastier and healthier.
Sweet potatoes are rich in vitamins A and C, fiber and glutathione – a powerful antioxidant that protects our cells from toxic substances.
These tiny green balls safeguard our health. They are rich in vitamin K, which accelerates the deposition of calcium in the bones, thus making them stronger.
In addition, Brussels sprouts are low in calories, fat and salt. If you combine this super food for weight loss with wholegrain products, you get the source of native protein (natural form of protein), which contains all essential amino acids.
A plate of this squash variety contains no more than 60 calories. In addition to this wonderful property, it also:
- is rich in ascorbic acid, potassium and fiber,
- lowers the level of cholesterol and blood sugar,
- is very nutritious.
Most importantly, it is sweeter than a traditional pumpkin. So, if you want to get a fast and delicious dish, just bake slices of acorn squash with olive oil.
Vegetable, which fills Halloween with color and fun, is very rich in vitamins A, C and K.
One cup of pumpkin contains 7 grams of fiber (the same amount of spinach or oatmeal has only 4 grams).
However, instead of a piece of high-calorie pumpkin pie, we recommend you add a couple of tablespoons of this fragrant orange puree in your oatmeal or protein shake.
SQUASH OR PUMPKIN-SPAGHETTI
When ready cooked, pulp of this vegetable is very similar to spaghetti – both in form and taste.
Especially if you place such spaghetti on a plate and add your favorite sauce.
Yet, you’d better replace creamy Alfredo with a more dietary option.
TOPS OF ROOT VEGETABLES
In contrast to the dark green leafy fellows, greens of root vegetables (beets, turnips, rutabagas, chicory, carrots and so on) have a slightly bitter taste. Yet it is has less calories. Besides, 70 grams of vegetable tops contain 25% more magnesium than the daily norm.
By the way, scientists have found that increased magnesium intake helps reduce blood glucose levels, high levels of which lead to overweight. To get a tasty side dish for weight loss, simply fry vegetable tops with garlic in small amount of olive oil.
Sprinkle ground cinnamon over:
- fried vegetables,
- stewed dishes.
Just ¼ teaspoon of this rich spice per day will help normalize blood sugar levels and suppress appetite.
Rainbow stems of red, purple, pink, yellow and white colors are saturated with natural pigments, carotenoids, which are useful for bones, and vitamins K, C and A.
A cup of chard contains only 35 calories.
Fry leaves with chilli flakes or cayenne pepper (they accelerate the metabolism) in the purified melted butter (ghee like).
TURNIPS OR FORAGE TURNIPS
Although this turnips species is not that rich in vitamins and minerals, you should not underestimate it. It is low-calorie and rich in sulfur. This macronutrient is required for the synthesis of collagen, so this vegie can help add health and youth to your skin, nails and hair.
There are plenty cooking methods for this product. You can:
- add raw turnips to salads,
- bake or fry the root vegetable with tops,
- make soup or puree.
Nutmeg contains eugenol.
It is an antiseptic fat-soluble antioxidant, useful for your heart.
This well-flavored tart and sweet spice works especially well for emphasizing the flavor of baked vegetables.
In general, it makes any dish richer.
To get rid of autumn blues and lose weight fast, try to add mushrooms to your menu.
- First, they won’t harm your waist circumference.
- Secondly, it is one of the few products that is rich in vitamin D that
- promotes weight loss and good mood.
Small crab with large delicious claws is found in the Gulf of Mexico in Florida. To avoid extinction of this arthropods species, the state government passed a law, according to which:
- crab catchers are allowed to remove one limb only,
- then they must set the crab free, allowing it to grow his claw back.
In addition to the interesting life, these crabs can boast with high content of protein and low content of calories and sugar. Plus they have a lot of chromium that stabilizes blood glucose level.
ASIAN OR APPLE PEAR
This pear variety has less sugar than apples, so it is a perfect option for snacking.
Plus, this fruit is an excellent ingredient for salads, because it is more crispy and hard, and does not turn into a puree while stirring.
Sweet fruit is simply oozing with beneficial vitamins, fiber and potassium.
Always choose dark purple fruits.
Keep in mind: figs are champions among the fruits by the amount of sugar they contain, so do not eat more than 3 pieces at a time.
After coring a pumpkin to make a sinister “jack-o’-lantern”, save the seeds.
If you fry them with olive oil, you get a delicious salad dressing and a lethal dose of nourishing proteins and fiber, as well as the amino acid L-tryptophan, which has a soothing effect.
TURMERIC, CURCUMA OR YELLOW GINGER
The bright yellow spice has a strong anti-inflammatory action.
But scientists insist on its ability to maintain normal weight.
Sprinkle turmeric over baked chicken or morning smoothies.
The yellow-orange fruits are rich in:
- vitamins C and P.
They are very useful for vessels. They grow on female and male flowers of the trees grown for ebony timber. The latter contain a lot less tannin, so they can be safely consumed even unripe.
Have you heard the theory that oysters are best eaten only in months whose names have the letter “R”?
It’s a controversial suggestion, but we are ready to agree with it in December.
Especially because one oyster contains a little more than 40 calories and a lot of protein and zinc that increases libido.