When I imagine a superfood, I think of a piece of bright green broccoli with a flowing white cape, flying in the air looking for junk food bad guys.

However, I have a huge imagination, and I may take the word a little too literal.  But this term superfood is used quite often to describe a food that is high in nutrients, and is very beneficial to your health.  There are a variety of superfoods that possess vitamins, minerals, antioxidants, and phytonutrients.

In the spirit of Independence Day, we celebrate this July with red, white, and blue in mind.

Red Superfoods

Starting with the red superfoods.  Many red fruits and vegetables contain an antioxidant called lycopene that gives them that vibrant red color.  Lycopene has been shown to reduce the risks of some cancers, heart disease, and age-related eye problems, as well as help with increasing the skin’s natural SPF.  Lycopene-rich fruits are watermelon and tomatoes, both refreshing juicy fruits that are great for a summer salad.  Raspberries are also the perfect summer berry.  They are a good source of vitamin K, which helps blood clot when we get a nasty cut, and is full of dietary fiber.  But if you are craving something with a little heat, eat hot peppers.  Hot peppers contain capsaicin, which gives peppers their heat.  Capsaicin stimulates the mucous membranes in the nose and respiratory tract, which also stimulates drainage, and clears out congestion.

White Superfoods

The white superfoods are just as good.  An amazing vegetable cauliflower is full of vitamin C and vitamin K.  Vitamin C is an antioxidant, and is necessary for growth and repair of tissues in all parts of the body.  It can be eaten uncooked with tasty hummus, in a stir fry or as a delicious alternative to mashed potatoes; it is very versatile and super nutritious.  How about adding some tofu in to that stir fry mix?  Tofu, which is made from soybeans, is an alternative to meat protein.  Tofu is another one of those versatile foods.  It can be baked, grilled, sautéed with veggies, and even added to smoothies for an extra protein kick.  Tofu definitely lacks the saturated fat and cholesterol that animal proteins contain.  Plain yogurt also makes the cut for being a superfood.  It contains probiotic bacteria that promote a healthy digestive system.  Blend up yogurt with raspberries, sweetened with a little honey, and freeze to cool off from the summer heat.  Another great superfood is coconut.  Coconut water has a high electrolyte content that can even replace sports drinks.

Blue Superfoods

Last but not least are the blue superfoods.  Blue fruits and vegetables are packed with beneficial, health-promoting antioxidants, such as anthocyanins and vitamin C.  Eating your blue superfoods will not make you blue, as it did with Violet Beuregarde from Willy Wonka and the Chocolate Factory movie.  On the other hand, these tiny blue superfoods like blueberries, acai berries, and grapes may lower risks for some cancers, decrease cholesterol levels, promote healthy aging and urinary tract health, and help with memory function.

These superfoods may not have a cape like I imagine, but they do fight to keep us healthy.  Keep the summer going, and eat more red, white, and blue superfoods.

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The seventh one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is TOMATO!

BENEFITS OF TOMATO

Photo by Maplessinseattle

The debate may go on whether the tasty tomato is a fruit or a vegetable, but one thing is for sure, the tomato is a super food for your body’s metabolism.  Tomatoes are naturally low in calories and high in fiber, both good for satisfying your appetite and maintaining a healthy weight. 

Tomatoes are rich in antioxidants that fight the bad free radicals that are unfortunately present during nutrient metabolism or from the environment (such as pollution and UV rays).  The good news is that a good intake of antioxidant rich fruits and vegetables, including high amounts of tomatoes,  counteract these free radicals. 

The antioxidant most prevalent  in the tomato is lycopene, which is found in large quantities in the outer skin of the tomato, but also found inside too.  Research has found that intake of these antioxidants help protect your body’s cells from damage and decrease risk of heart disease and cancer, especially prostate cancer in men.

Caution: Watch the calories when adding tomato sauce to spaghetti.The calories  in a plate full of pasta can quickly add up. 

Other tomato-based foods that can be dangerous are jars of salsa, cans of diced tomatoes, tomato juice, and tomato soup – all are loaded with sodium.  Be sure to read the labels of these tomatoes for “no added salt” or “low sodium”. 

Incorporating tomatoes into your everyday routine is essential to optimize your metabolism and your health.  Here are a few ideas and recipes to try.

Add tomatoes to all of your meals!

• Add a slice on every sandwich and in your wrap
• Top your salad with baby tomatoes, diced tomatoes, or wedges
• Add chopped tomatoes to eggs and omelets
• Tomatoes are a nice addition to cottage cheese
• Add to pizzas, pastas, stir-fry, and kebabs 

 RECIPES

Baked Parmesan Tomatoes

http://www.eatingwell.com/recipes/baked_parmesan_tomatoes.html

From EatingWell:  August/September 2006

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

4 servings | Active Time: 5 minutes | Total Time: 20 minutes

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium

Caprese Salad

http://www.eatingwell.com/recipes/caprese_salad.html

From EatingWell:  July/August 2008

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.

4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 2 medium red tomatoes, cut into wedges
• 2 medium yellow tomatoes, cut into wedges
• 3/4 cup diced fresh mozzarella cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh basil
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

Nutrition

Per serving : 88 Calories; 5 g Fat; 3 g Sat; 0 g Mono; 17 mg Cholesterol; 6 g Carbohydrates; 5 g Protein; 2 g Fiber; 187 mg Sodium; 444 mg Potassium 

Halibut with tomato basil salsa

By Mayo Clinic staff

Dietitian’s tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

By Mayo Clinic staff

Serves 4

Ingredients

2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis

(per serving)

Avocado Bruschetta

http://www.myrecipes.com/recipe/avocado-bruschetta-10000001021247/

Photo by: Howard L. Puckett

• YIELD: Makes 3 dozen
• COURSE: Appetizers, Hors d’Oeuvres

Ingredients

• 2 avocados, cubed
• 2 plum tomatoes, seeded and diced
• 2 green onions, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon white wine vinegar
• 1 tablespoon olive oil
• 2 teaspoons hot sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground white pepper
• 1/2 teaspoon salt
• 3 tablespoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 36 French baguette slices
• 1/4 cup fresh cilantro, chopped

Preparation

Combine first 10 ingredients in a bowl; toss gently to combine. Cover and chill 2 hours.

Combine 3 tablespoons olive oil, garlic, and salt. Place bread slices on a baking sheet, and brush evenly with olive oil mixture. Bake at 350° for 12 minutes or until toasted; cool.

Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving.

Coastal Living JANUARY 2005