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Nutritionist Miranda Malisani talks about 10 super foods

Marilyn talks with Miranda about the 10 super foods we need to incorporate into our diet and the benefits of adding these foods to our daily meals.

10 Super Foods

1.      Kale:

  • One of the most nutrient rich leafy greens
  • #1 weight loss greens
  • Great source of Vitamin K, A. C, calcium, B6 fiber and tryptophan
  • This superfood provides antioxidant protection, cancer protection, and anti-inflammatory effects
  • 1 cup of kale provides 70 percent of the RDI of vitamin C
  • 20 Cals in one cup
  • Green leafy’s stabilize blood sugar – after a night of indulging, eat some greens in the morning to reduce cravings J

Kale Chips recipe: Wash kale, slice in strips or pieces, add fresh lemon, olive oil and sea salt, throw on a baking sheet and either bake at 175 for 4 hours or 350 for 20 minutes. Make sure to rotate the leaves to prevent from burning.

2.      Sacha Inchi Seeds (Savi Seeds):

  • Grown in Peru for centuries
  • Looks like a nut, but is a seed
  • Has 13 Times the amount of omega 3 than wild salmon.
  • High in fiber, 0 net carb
  • 8 grams of protein per once
  • 29 mg of tryptophan per gram of protein, which is more than 8 times higher than roasted turkey
  • great gluten free snack

Take a pack with these with you for work or travelling.
3. Seaweed

  • Strengthens immune system
  • Shinier hair and nails
  • Improves circulation
  • Aids digestion and waste elimination
  • Anti-aging
  • Fuels weight loss naturally

Add 1 inch piece Kombu, Dulse, Arame or Wakame to your beans or grains when cooking and it can help make them less gas forming and more digestible. 

4.      Lemon & limes:

  • Have the phytochemical limonene, which helps to detoxify the liver. 
  • It’s being used in clinical trials to dissolve gallstones
  • Shows anti-cancer activities.

“When life gives you a lemon... squeeze it, mix it with six ounces of distilled water and drink it first thing in the morning”  

5.      Garlic:

  • Antibacterial and Antiviral Benefits (nature’s anti-biotic)
  • Can help to cure acne
  • Fight off the common cold and flu
  • Cancer prevention
  • Cardiovascular benefits
  • While still in its very early stages, research suggests that garlic consumption may actually help to regulate the number of fat cells that get formed in our body

 To get the most from your garlic, chop it finely and let stand for 10 minutes. Try to avoid cooking garlic past 10 minutes. To get rid of garlic breath, chew on a few sprigs of parsley or suck on a wedge of lemon.

6.      Ginger:

  • Powerful anti-inflammatory
  • Relives intestinal gas
  • Prevents motion sickness, morning sickness
  • Helpful in reducing pain associated with arthritis and rheumatism

Use 1/2 inch slice in hot water and steep for 5 minutes to treat nausea or assist with pain due to arthritis.

7.      Flaxseeds:

  • Very high source of omega 3
  • Helps to reduce cholesterol
  • Can help to heal digestive distress

To treat constipation make homemade flax seed tea: 1 heaping teaspoon of grounded flaxseed in 1 π cup water per cup of tea, boil and drink.

Drink extra water throughout the day.

8.  Dark Chocolate

  • According to scientists dark chocolate has better health benefits than fruits. Research has claimed that chocolates have more health plants compounds and antioxidants and is rich in much more nutritional values.
  • Dark Chocolate can help reduce blood pressure, boost moods, boost brain power, protect the immune system and helps fight heart disease.
  • Moderation is of course the key with this superfood

Crush dark chocolate into small pieces and add it to your favorite healthy granola mix. 
Here is a recipe:

2 Cups Rolled Oats
1 1/4 cups slivered Almonds
3/4 cup unsweetened coconut
1 teaspoon sea salt
3 tablespoons Coconut Oil 
2 Tablespoons Brown Rice Syrup
3/4 cup pure Maple Syrup
1/4 cup Dark Chocolate (70% or higher)


Set the oven to 300 degrees. 

Toast rolled oats on a baking sheet about 15 minutes, stirring once.

In a large bowl, mix almonds, coconut and salt.

In a small bowl, whisk maple syrup, brown rice syryp and 2 Tablespoons of Coconut oil.

Once oats are done, add them to the large bowl. Coat baking sheet with remaining Safflower oil. Mix dry ingredients. 

Add syrup to dry ingredients and form a sticky paste with hands. Add back onto baking sheet and bake for another 20-25 minutes stirring once.

After baking, add dark chocolate and mix again - it will still be stick and wet.
Allow to cool for about 30 minutes or so. 
When cool break up and store in an air tight container.

Makes about 6 cups or twelve 1/2 cup servings for 225 each

Number of Servings: 12

 9.       Avocado: (a.k.a the alligator pear)

  • Nearly 20 essential nutrients, including fiber, potassium, B-vitamins and folic acid.
  • It is a heart helper
  • Unsaturated fat helps to helps to lower cholesterol levels
  • Used for a remedy for ulcers
  • Beautifies the skin
  • A great first food for babies (healthy fats for brain food)
  • Rich source of Vitamin E helps to keep skin looking young
  • 3 x more potassium than a banana

Use Avocado in tuna instead of mayo for a healthy and creamy alternative or try this healthy guacomole recipe:

  • 1 California avocado
  • 1 Tbsp lime juice
  • 1 med tomato, quartered
  • 1/4 c chopped onion
  • 1 tsp minced garlic
  • 1-2 Tbsp fresh cilantro leaves
  • 1 sm jalapeno chile pepper, seeded
  • 1/2 tsp ground cumin

1. Cut the avocado in half lengthwise around the seed. Scoop the flesh into a bowl. 
2. Add the lime juice, tomato, onion, garlic, cilantro, chile pepper, and cumin. Add salt and pepper to taste. 
3. Place the mixture in a food processor or blender, and pulse to the desired consistency. 
Makes about 1∏ Cups

10. Sweet Potatoes

  • Is a superfood for women
  • Has 24% of the dv of B6, which aids in PMS symptoms
  • Unique protein that creates antioxidant activity
  • High content of carotenes, helps stabilize blood sugar
  • Great source of dietary fibre
  • Also a perfect first food for babies.

Sweet Potato fries recipe

  • 1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch-wide strips
  • 1/4 cup olive oil
  • 1/2 tsp. sea salt
  • 1/2 tsp. dried Italian herb seasoning


Preheat oven to 425°. Line a baking sheet with aluminum foil coated with cooking spray.
Spread the sweet potato strips out onto the baking sheet in a single layer, coat with olive oil and sprinkle with salt and spices, turning them over to evenly coat on all sides with oil and spices.

Bake for 30 minutes, turning every 10 minutes with spatula. Serve warm.

Monday, May 23, 2011