The ‘Superfood’ Switch-up


Are you hearing about all of the latest “fad” foods, but they just don’t seem appetizing to you? Believe it or not, there are plenty of other options and substitutes that have the same nutritional benefits of the common known ‘superfoods.’

raspberries

Superfood: Blueberries
Substitute: Red grapes, blackberries, raspberries, and cranberries.

They contain phytochemicals called anthocyanins, which may help protect against cancer and heart disease.

Try tossing dried cranberries and fresh raspberries on spring mix and spinach with some nuts and feta cheese for a delicious sweet summer salad.


oatmealSuperfood: Quinoa
Substitute: Oatmeal

Also one of the healthiest grains, oatmeal contains beta glucan, a unique nutrient that increases your appetite controlling hormones. Oats also contain fewer calories per serving than quinoa.

Try this overnight oats recipe by soaking 1/3 cup of rolled oats with 1/3 cup of Greek yogurt, 1/3 cup milk, ½ tbsp. of chia seeds, and sliced banana overnight for a quick, easy breakfast the next morning.


red-onionsSuperfood: Garlic
Substitute: Red onions

Just like garlic, onions also contain compounds that offer protection against certain cancers. The red onions offer a bigger health punch, because they also contain the phytochemical anthocyanins.

Try substituting regular onions for red onions. Sauté them, put them on your burgers, or throw them on a pizza before baking!


peanutsSuperfood: Almonds
Substitute: Peanuts

Peanuts have the same amount of calories as almonds per serving, and actually contain more antioxidants- almost the same amount as blueberries!

Enjoy a handful of peanuts for your mid afternoon snack. They’ll boost your energy and keep you satisfied until dinner!


collardsSuperfood: Kale
Substitute: Collard greens, spinach, mustard greens, Swiss chard

Kale has been the talk of the town lately, but really, all green leafy vegetables are nutritional powerhouses. They are excellent sources of folic acid, vitamin A, and vitamin C. They are also rich in minerals, antioxidants, and fiber.

Any kale recipe can be substituted with collard greens. You can steam them, sauté them, or yes, even blend them with bananas!


 

coffeeSuperfood: Green tea
Substitute: Coffee, black tea

Green tea contains a phytochemical called catechins, but you can also get a load of antioxidants and a healthy energy boost from coffee or black tea, which have their own list of benefits.

If you don’t like the taste of green tea, have a small cup of coffee or black tea as your pick-me-up. However, be aware of the higher caffeine content if you are pregnant or sensitive to caffeine. Try and limit to two cups a day.

Reference

Hobson, Katherine. 8 ‘Superfoods’ and Their Alternatives. US News. U.S.News & World Report, n.d. Web. 16 Apr. 2014.