What makes something a superfood?

What makes something a superfood?

it seems like we hear from a new superfood every week, but what does that really mean? There is no strict definition of what exactly makes a superfood, but it is generally regarded as food with a particularly high nutrient content and health advantages.

Due to the non -specific definition, the title "Superfood" is sometimes applied to food that is not necessarily worth it. Here are some examples of nutrient -rich foods that earn the name.

foods that meet the title "Superfood"

salmon

Wild salmon contains omega-3 fatty acids as well as calcium, iron and a number of vitamins, including vitamin A, B12 and D. Studies have shown that this fish is full of nutrients to improve cardiovascular health and brain function and can reduce the risk of glaucoma.

kale

kale is often associated with comfort foods and not so much with organic food, but it should be - especially if they are prepared in a healthy way. Kale contains vitamins A, B, C, E and K as well as iron, protein, magnesium and manganese. 4 Collard Greens, like other members of the cabbage family, also contain glucosinolates, compounds that strengthen immunity and reduce inflammation.

linseed

linseed contains antioxidants, thiamine, manganese, magnesium, omega-3 fatty acids and is a good source for protein and fiber. 6 studies show that flax seeds can reduce the risk of diabetes, heart disease and cancer. 7 flax seeds can be ground or added to salads, soups, wraps or baking. Once ground, the oils can become rancid - cooling can improve durability.

recipes

Collard Green Salmon Wraps (Grünkohl salmon wrap)

This recipe contains both wild salmon and cabbage vegetables. For an additional superfood thrust, put flax seeds in the wrap filling or serve with a salad sprinkled with flaxseed.

recipe with the kind permission of Bastyr University

ingredients

1 pound of wild salmon fillet
1⁄2 cup of cherry tomatoes, cut into slices
2 carrots, crushed
1 orange, peeled and then peeled and rolled
1 avocado, chopped
4 large cabbage leaves
1⁄3 cup of almond butter
1 el. Tamari
1 teaspoon. Honey
1 el. Fresh lemon juice
3 cloves of garlic, chopped
Hot water, too thin
Salt to taste

preparation

prepare the salmon to

Preheat the oven to 190 ° C. Rub the salmon fillet with salt and put in the fridge for 15-20 minutes. Take out of the fridge and place on a baking sheet. Top with cherry tomatoes and bake for 12-15 minutes. Set aside to cool down. As soon as the salmon has cooled, you carefully disassemble it into flakes.

prepare the kale in front of

Rinse the cabbage grass and remove the thick stem below. Bring a pot of water to a boil. Reduce the heat and put the green in a sieve and put it over the pot with boiling water. Cover the sieve with a lid and dampen it for 2-3 minutes or until the color becomes lively green. Take out of the steam basket and pat dry with a towel.

make the wrap filling

Combine carrots, orange peel, orange cubes and avocado. Put aside.

make the dip sauce

Combine almond butter, tamari, honey, lemon juice and garlic. Adjust the taste to the taste and add more tamari for saltity, honey for sweetness and lemon juice for injection. Thin sauce by slow stirring of hot water as required until the desired consistency is reached.

manufacture the wraps

Fill a steamed cabbage leaf with salmon and cherry tomato flakes and the carrot-orange-avocado mixture. Fold the ends of the leaf and roll the wrap tightly around the filling. Drizzle with almond sauce or serve with dip sauce.

If you are interested in superfoods and promote health through nutrition, a career in naturopathy may be the right one for you.