dear friends,
madeline, anna, and aunta dj were talking today about superfoods. we
saw online that different people consider different foods to be super
(for example, a few people tried to convince us that dark chocolate was a
superfood; while we think it can have some healthful properties, we
think we probably should still eat it in moderation; same goes for
honey, eggs, and a few other things). we came up with our own list of
superfoods, which is below. then we decided to come up with a few menus
using as many superfoods on our list as we could think of.
we decided to share this with you because we want you to be
healthy, too. please tell us your ideas for superfoods and
super menus in the comments.
—from madeline, anna, and aunta dj
SUPERFOODS
- blueberries (or other fresh berries)
- salmon (or other fatty fishes)
- spinach (or other dark leafy greens)
- legumes (beans and lentils)
- walnuts (or other fresh nuts)
- tomatoes
- oats (or other whole grains)
MENU:
Breakfast: oatmeal with blueberries and a handful of walnuts
Lunch: whole wheat bread, low-fat turkey, tomatoes, lettuce
Dinner: salmon, lentils, spinach
Breakfast: egg white omelet with broccoli and cheddar cheese
Lunch: whole wheat pasta with fresh tomatoes, chicken, and spinach
Dinner: sweet potato with brown sugar, grilled mackerel, roasted vegetables, and fruit salad with berries
Breakfast: whole wheat blueberry pancakes with a handful of walnuts mixed in
Lunch: whole wheat bread with fresh fruit jam and fresh nut butter and a glass of low-fat milk
Dinner: super salad: tons of greens, chicken, tons of fresh veggies, a
little bit of low-fat cheese, some nuts, and a light dressing of olive
oil and a teeny bit of vinegar
Breakfast: whole wheat bagel, light cream cheese, tomato slices, smoked salmon, purple onion, capers
Lunch: egg-white frittata with spinach, onions, and red peppers
Dinner: chicken pot pie with chicken breast, whole wheat crust, peas,
carrots, low-fat milk, whole-what flour, onions, and a green side salad
HEALTHIER DESSERTS (still to be eaten in moderation):
fresh berries
fruit salad
fruit crisps with oatmeal topping with nuts
fruit pie
fruit sherbet
oatmeal cookies
carrot cake cookies
heated up blueberries (so it's almost like jam, without sugar)
NOT SUPERFOODS (in our opinion):
- dark chocolate (this surprisingly showed up on *two* lists!)
- honey
- eggs (while eggs are awesome, we want to make sure to not have too much cholesterol)