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.’


 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.

oatmeal Superfood: 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-onions Superfood: 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!

peanuts Superfood: 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!

collards Superfood: 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!


 Superfood: 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.


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