Dr. Katie’s Favorite Superfoods

While all plants are awesome, there are few SUPERstars. I could write a book on each one! Here are my top picks.

Arugula

Arugula is a peppery cruciferous vegetable, containing glucosinolates which are sulfur-containing substances that have cancer fighting powers. Arugula good source of vitamin K to encourage proper blood clotting and calcium to strengthen our bones.  I love arugula in a salad, as a pizza topping or blending it up to use like a pesto.  

Broccoli Sprouts

Sprouts are a great way take any meal to the next level for two reasons: 1) they are pretty (!) and 2) they send your nutrient value into the next galaxy. Broccoli sprouts contain the highest concentrations of sulforaphane, a vitamin that reduces inflammation, detoxifies the body, fights free radicals and is an incredible killer of cancer cells. It’s estimated that 3-day-old broccoli sprouts contain 50 times as many phytonutrients compared to mature broccoli heads. Want to learn how to sprout at home? Click here!

Blueberries

It’s hard to argue with something that’s naturally the color blue! Blueberries are rich with antioxidants, molecules that fight free radicals in your body.  (Free radicals are compounds that can cause damage to cells if their levels become too high in the body and are linked to multiple illnesses, including diabetes, heart disease, and cancer.) Additionally, blueberries are a great source fiber and vitamin C but low in sugar, making them a bright way to snack, sweeten up a salad or create a phytonutrient-rich dessert.  Blueberries also have an age-defying antioxidant called anthocyanin, another way to smooth those smile-lines, aka wrinkles : ) 

Kimchi

The Korean staple kimchi is a fermented spicy cabbage slaw. It’s like sauerkraut on steroids. Kimchi is one of my favorite foods and adds a tangy zip to any savory dish. I add a few tablespoons almost every day to my lunch salad!  The process of fermenting foods promotes good bacteria to aid in digestion and boosts immunity. Try it - trust me! 

Sea Vegetables

You may see seaweed, or forms of algae and sea plants, on menus or at the store as Nori, Kombu, Arame, Wakame, Dulse, Cholorella or Spirulina. Dried seaweed contains a concentrated number of vitamins and minerals hard to find in other foods. One tablespoon of kelp, kombu and dulse provide about 65% the daily recommended amount of iodine.  Iodine is critical in thyroid functioning and failure to get enough can lead to hypothyroidism and goiters. Since many of us have switched from iodized salt to sea salt, seaweed is a great way to get this essential element. 

Tahini

It’s called tahini, but I call it an immune system savior. Tahini, or ground sesame seeds, is creamy and delicious making a great salad dressing. Eating tahini can prevent iron deficiency which can lead to low red blood cell count (anemia) and fatigue. It's also full of calcium: just 2 tablespoons has 176mg! It’s also a nice source of copper and zinc to boost heart health and improve circulation. And did you know there’s also black tahini made from black sesame seeds?! It’s my new favorite condiment.

Walnuts

Walnuts are a great source of protein, anti-oxidant omega-3s, copper, folic acid, manganese, vitamins B6 and E.  These vitamins are shown to improve brain health, and reduce heart disease and cancer.  The fat and protein in walnuts makes them a perfect snack because they keep our blood sugar balanced and truly satiate.

Hemp seeds

Along with the antioxidants in many superfoods, hemp seeds are a great source of COMPLETE protein (meaning they have all of the essential amino acids unable to be made in the body), fiber and healthful fatty acids, especially omega-3s. Hemp seeds can support heart health and reduce inflammation, helping to manage heart disease and type 2 diabetes. I sprinkle hemp seeds on everything! Their nutty flavor and texture are perfect in everything from oatmeal to salad to “breading” for baked chicken!

Chia

Chia are the richest plant source of omega-3 fatty acids and a complete protein. Two tablespoons of chia seeds contain 11 grams of fiber to regulate digestion and blood sugar and a whopping 177mg of calcium to regulate our digestive track and strengthen our bone health, respectively. See my yummy Berry Chia jam recipe!

Avocados

Avocados are a powerhouse in the kitchen. They add a smooth texture and taste to dressings, salads, buddha bowls and smoothies and are even great for re-creating the texture of cream in desserts! Avocados are full of monounsaturated fats, which are heart healthy and great for blood sugar control. Avocado oil is our go-to for higher heat stove top cooking because it has a higher smoke point (and is thus more stable) compared to extra virgin olive oil. My Summer Mango Avocado Salsa is one of my most crowd-pleasing recipes!

Turmeric

Turmeric is commonly found in the spice aisle but can also be purchased as a fresh root in the produce section near the ginger. What makes turmeric great is curcumin, the anti-oxidant rich compound that creates its gorgeous yellow hue. The benefits of turmeric are wide, including prevention of heart disease, Alzheimer’s, cancer and may even fight depression. My favorite reason to like turmeric is that it acts as an anti-inflammatory in the body, easing joint pain from osteoarthritis. Check out my friend Stephanie’s Turmeric Zucchini Lentil Soup.  

Ginger

Ginger is a pro-kinetic in our digestive system, so it keeps things moving. It’s a common solve for constipation and nausea (including motion sickness, pregnancy-related morning sickness and chemo-related nausea).  It has also been shown to reduce muscle pain, menstrual pain and osteoarthritis.  I recommend ginger teas or for use in cooking, like in my friend Asha’s One Pot Curry!

Chickpeas

While all beans are superstars because they are a shelf-stable, fiber-rich, inexpensive source of plant protein, I’m calling out chickpeas because of their flexibility. Think hummus, chili, chana masala, curry, homemade bean burgers and bean salads!  Check out my Vegetarian Coconut Curry recipe - a great way to include turmeric and chickpeas in one!

last but not least: dark chocolate

I’m talking DARK chocolate. It’s a beautiful food. I eat 90-95% extra dark chocolate every day around 3 p.m. as a little pick-me-up. Dark chocolate is full of inflammatory agents and antioxidants, which come from flavanols in cocoa bean. I’d recommend staying north of the 80% mark when choosing a chocolate, so that you garner the health benefits without a ton of sugar. Choose organic and fair trade chocolate when possible. And if you need a sweeter treat, check out my friend Nadia’s Flourless Dark Chocolate Cake.

There are plenty of foods that offer similar nutrients to the ones I shared, but these are definitely standouts that I’d encourage incorporating into your everyday diet.  Let me know if you have any questions on them or others you’d like to hear more about!

Written in conjunction with Stephanie Dow