The word "superfood" is a bit wonky if you ask me. A superfood is defined as, "a nutrient-rich food considered to be especially beneficial for health and well-being." Pretty vague, right? That being said, I am going to call all my favorite delicious nutrient-dense foods superfoods just because I can. I don’t think taking this liberty would be too much of a misstep, but in a world of people taking the internet as undeniable truth… It's a slippery slope. Nonetheless, here are my favorite foods that make my body and soul party (in a healthy and wholesome way). No plants endorsed me for this blog… although I wish I could give some love and support to my day one favorite - the avocado. Disclaimer: some foods listed below may be incredibly basic and unassuming and other ones are a little more unexpected.
1. Avocado
This list isn’t in any order, but if it was in order, the avocado would still be my #1. I have loved avocado since I smashed my first one on some toast back in high school. Avocados are nature’s butter, some might say. They boast around 15 grams of healthy fats, and have lots of fiber. They are high in vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Being vegan for around 6 years, I turn to avocados as a powerful source of fuel that keeps me satiated and energized throughout my day. I eat avocados with toast, tacos, bean/tofu scrambles, salads, and smoothies. I even blend avocados with cacao powder, vanilla, and maple syrup to make a delicious mousse. There is nothing more satisfying to me than avocados!
2. Sourdough Bread
Organic non-GMO sourdough bread is my favorite kind of bread! So many people struggle to digest wheat, but I have found that sourdough bread not only tastes amazing with its tangy flavor, but it also complements digestion unlike any other bread with its bacteria-yeast composition. It may sound gross, but sourdough breaks down the starches in grains before it even reaches your stomach! This means that your body doesn’t have to put in as much effort digesting this grain. Another plus is that sourdough has a low-glycemic index which means it won’t spike your blood sugar as much as other breads. I often eat plain sourdough, but my favorite way to eat it is toasting a couple slices and topping it with avocado, sea salt, black pepper, hemp seeds, pumpkin seeds, and lemon.
3. Purple Rice
This is a recent discovery of mine. Purple rice is a grain but possibly the superhero of all grains. Purple rice is not only a beautifully vibrant purple color, but it also packs a nutrient dense punch of antioxidants. It contains a flavonoid called anthocyanin that gives the rice its deep purple color. This is the same pigment in blueberries, eggplants, and many other fruits and vegetables. These anthocyanins are found in many plants and have anti-inflammatory and anti-cancer properties. I am a big grains fan and a lover of brown rice, quinoa, and farro… so when I found the powerful grain purple rice - I was hooked! The taste of purple rice is subtle yet deep and nutty at the same time. It doesn’t overpower the dish at all. I eat my purple rice as a substitute for many of my favorite grain bowls! It especially pairs well with any kind of tomato-coconut sauce.
4. Purple Sweet Potato
So I may be a little obsessed with purple foods… but for good reasons! Purple sweet potatoes have the same antioxidant rich anthocyanins which are linked to improved eye and heart health. Also, these beauties reduce inflammation. They have more potassium than bananas, lots of fiber, and can lower your blood sugar. Honestly I could go on all day about the benefits of purple foods but I’m not an expert on this, so you should just do a google search. I love eating these as a standard mashed potato, or more so as a loaded potato with roasted chickpeas, caramelized onions, and a cashew-turmeric sauce.
5. Kombucha
Kombucha is one of those things that I used to really, really dislike. I honestly don’t know what happened, but I started LOVING this fizzy, fruity, weird beverage. I always feel refreshed after I drink it. Kombucha is a fermented tea packed with antioxidants and probiotics. It is thought that the drink originated in China as far back as 221 BCE, and spread rapidly along the Silk Road. The process of making it is very strange - a bacteria and yeast blob is formed from adding specific strains of bacteria to black or green tea and sugar. The mixture sits for a few weeks and what you have left is an even larger blob and the resulting kombucha liquid. I tried this process myself and failed horrendously. Nowadays, I buy my kombucha from the trusty grocery store. Now why, you might ask, would one consume such a bizarre beverage? Well, apart from the wonderful taste, kombucha has so many wonderful benefits such as enhanced digestion, blood sugar control, liver health, and prevention against heart disease. There are so many delicious flavors and brands to try out. I prefer drinking this beverage in the morning with my breakfast. Make sure you brush your teeth soon after so that it doesn’t harm your teeth, (I don't always follow this advice...) My favorite brand of kombucha is GT’s in the flavors; Island Bliss, Elderberry Juniper, Mango, and Gratitude. Everywhere I travel, new local brands are popping up, so be sure to try the many varieties!
6. Hemp Seeds
Hemp seeds are one of those foods that you can add to almost anything. I sprinkle these basically flavorless mineral-dense dashes of wellness onto most things I eat. My favorite attribute of these seeds are that they are an excellent source of omega-4 and omega-6 fatty acids which promote cardiovascular health. Also, these seeds are an easy way to add extra protein into any meal! 3 tablespoons of these seeds contains 9.5 grams of protein, 100% of your daily requirement for manganese, and SO MUCH MORE! Also, they are wonderful for hair, skin, and nail health. I sprinkle these seeds on top of tacos, pasta, avocado toast, grain bowls, salads, and roasted vegetables. I also blend hemp seeds into sauces and smoothies!
7. Nutritional Yeast
It’s in the name. Nutritional yeast is quite nutritious… and delicious! This is another weird-sounding food that is grown on mixtures of cane and beet molasses and then ferments. What results is vibrant yellow flakes that have a nutty and cheesy flavor. Nutritional yeast is often fortified with B12 which is vital for many things including staying energized. This superfood also has so many other vitamins and minerals! I put nutritional yeast in “cheezy” plant-based dishes such as mac and cheese or other creamy pastas. I also blend it into almost every sauce, and sprinkle it on top of roasted veggies.
8. Grapefruit
Starting my day with a grapefruit, a perfectly ripe one, is one of my favorite ways to feel good in the morning. Grapefruits are loaded with antioxidants, vitamin C, vitamin A, and fiber. Grapefruit can also lower your blood sugar, regulate insulin levels and reduce high blood pressure. Some people put sugar on grapefruits, but a properly ripe grapefruit shouldn’t need any sugar at all! I have found when picking a good grapefruit, choose ones that are the heaviest with thinner looking skin. Another tip is to use a knife to first cut the fruit in half, and then cut around in a circle where the fruit meets the skin. Then, cut each individual triangle. After this preparation, use a spoon to scoop it out!
9. Matcha Green Tea
Saying that I love tea is a broad statement. There are hundreds… thousands… of various teas and mixtures that all hold various benefits and have so many different flavors. I have always been a tea drinker. Tea feels gentle on my insides, while coffee can be too harsh for me. I’ve always found joy in discovering wonderful new flavors, as well as exploring the medicinal properties of my favorite beverage. My favorite kind of tea is matcha, which consists of ground up green tea leaves that take the form of a vibrant green powder. It’s different from what we usually refer to as tea which is soaking the leaves instead of grinding them up and consuming the powder. This magical substance originates from China a thousand or more years ago, and also has also been historically consumed in Japan. The tea is now a popular health-drink that can be found in most grocery stores and many cafes. Matcha has a large quantity of L-theanine, an amino acid that reduces stress, insomnia, and eases anxiety. This differs quite greatly from its coffee comparison. Matcha has about half the caffeine that coffee has, and the caffeine in this green tea actually has a more gradual release which provides a more sustained alertness. The caffeine in matcha partnered with the stress-reducing L-theanine makes for a powerful combo. Matcha has so many health benefits that it’s hard to list them all, but my favorites are the ones listed above, as well as improving cardiovascular health, antioxidants, and promoting healthy skin. If I could give one tip in starting to drink matcha, it would be to buy ceremonial grade matcha! Culinary grade matcha is great for baking, but if you are drinking it, the taste is better if you get the higher quality one that is usually shade-grown. The more mass-produced you get with matcha, the more “green” it will taste. High quality ceremonial grade matcha has a wonderful vibrant flavor. I whisk my matcha with some hot water and drink it like that, or I top with some foamed plant milk. If the flavor is too strong for you, try adding in some honey! There are countless videos you can watch to help you make this drink. Other ways I consume matcha are in smoothies and pancakes. Pictured below is an amazing matcha pancake I had in Japan.
10. Cacao
Cacao, or chocolate, is an incredible food that is so much more than a sugary treat. Cacao itself has a negligible 0.1 grams of sugar, and when you taste it raw it is quite bitter. There are over 300 nutrients in cacao, but one of my favorites is theobromine. Cacao is the richest source of this compound on the planet, and was first discovered in 1841 by the Greek who named the cacao tree Theobroma cacao that translates to “food of the gods.” What is theobromine, you might ask? It is a gentle stimulant, similar to caffeine but without the jitters. Theobromine can boost cognitive function, enhance performance, boost mood, and promote cardiovascular health. Cacao is also one of the richest sources of antioxidants in the world, packed with polyphenols and flavanols. Also, cacao has many minerals, fiber, and even a decent amount of protein! One of my coworkers in college used to do “cacao ceremonies” where she would consume mass amounts of cacao to “open the heart.” This practice has been around for thousands of years, originating back to Mayan and Aztec traditions in Central and South America, used for spiritual, medicinal, and ceremonial purposes. Maybe my coworker was just looking for an excuse to eat a lot of chocolate... but I think she and history were on to something. Cacao certainly has a lot of properties that make it a “superfood,” and people have been recognizing this throughout history. I consume cacao in smoothies, hot chocolate, pancakes, desserts, and even putting a helping spoonful of it into my bean chili!
Consuming these “superfoods” makes me feel like I am more connected to my body because I am having a direct positive impact on it. I talk a lot about being present with your thoughts, but that also includes the body. I love knowing what I am feeding myself, and how it is benefiting me. At a minimum I consume 5/10 of these everyday. These foods work for me, but it is up to each individual to find their own “superfoods'' - foods that make you feel healthy, happy, and nourished. There are so many foods not on this list that are amazing! It’s imperative that we pay attention to how we feel after eating certain foods so that we can respect our bodies and be present in the experience of eating, while also having fun tasting all the flavors that nature gives us. Happy and healthy eating!
Pictured below is one of my favorite meals I threw together that happens to have a few of my superfoods. A baked purple sweet potato with caramelized onions, seasoned & roasted chickpeas, topped with a creamy turmeric sauce, and of course a sprinkle of hemp seeds!
Want the recipe? Like this post if you would be interested in any plant-based recipes that include my superfoods!
