The Superfoods of 2017

A recent survey conducted among thousands of registered dieticians revealed the Top 10 Superfoods of 2017 to be:

  1. Seeds, chia and hemp
  2. Avocados
  3. Nuts, such as almonds and walnuts
  4. Fermented foods, such as yogurt
  5. Ancient Grains
  6. Kale
  7. Green Tea
  8. Coconut products
  9. Exotic Fruits
  10. Salmon

Be mindful of these foods when you meal plan and grocery shop.  Substitute green tea for coffee a couple of times each week, and toss some chia seeds into your (exotic) fruit smoothies (made with fermented yogurt, of course).

Here are a few mash-up recipes that can help us incorporate some of these healthful superfoods into our everyday meals.

Coconut Crusted Salmon

Use the very highest quality salmon you can buy for increased health benefits.  Sub the broccoli on the side with sautéed kale topped with toasted raw walnuts.

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INGREDIENTS

  • ¼ cup coconut flour
  • ½ cup unsweetened shredded organic coconut
  • ¼ teaspoon sea salt
  • 1 organic, free-range egg, beaten
  • 1½ pounds wild salmon, skinned and sliced into 4 pieces
INSTRUCTIONS
  1. Preheat oven to 375 degrees.
  2. Mix the coconut flour, shredded coconut, and salt together in a shallow bowl. Set aside.
  3. Dip the salmon in the egg and coat both sides with the coconut mixture. Lay flat on a sheet pan.
  4. Bake the salmon for 15 – 20 minutes, flipping once, until the salmon is cooked (the internal temperature should be above 135 degrees F) and the coconut crust is slightly browned and crisp. Serve warm.
  5. Note: to make the crust crispier and add more color, broil the salmon for the last 5 minutes of the cooking process.

Farro Black Bean Mexican Bowl

Farro is a crunchy, textural ancient grain derived from a type of hulled wheat, especially spelt or emmer.  Add some toasted raw nuts into this bowl for additional crunch and protein.

mexican-bowl-5-0-1197x800

INGREDIENTS

  • 1 tbsp. olive oil
  • 1 tsp chopped garlic
  • 2 tsp oregano
  • 1 cup red onions (chopped)
  • 1 cup green bell pepper (chopped)
  • 1 tbsp. jalapeno pepper (seeds removed and chopped)
  • 1 tbsp. chopped cilantro
  • 3 roma tomatoes (blanched, peeled and mashed)
  • ½ tsp sugar
  • ½ cup sweet corn kernels
  • 1 15 oz. can black beans (rinsed and drained)
  • 1 ¼ tsp salt
  • 1 tsp lime juice
  • 2 cups farro (cooked)
  • 1 cup shredded lettuce (could sub shredded kale)
  • 1 whole avocado (seed removed and sliced/chopped)

PREPARATION

  1. Heat oil in a nonstick pan and add garlic, oregano and onions. Sauté well.
  2. Add green bell pepper, jalapeno, cilantro, tomatoes. Mix, cover and cook for 2 minutes.
  3. Add sugar, corn, black beans, salt, lime juice.
  4. Mix very well and cover and cook for 3-4 minutes.
  5. Lastly add farro and mix well so that farro is properly coated and turn off the flame.
  6. In a serving bowl/plate empty the pan. Top it with lettuce and avocado and serve.