Marketing agencies tend to go overboard with the word “superfood”. While “superfoods” like acai and goji berries are beneficial for your health, you do not have to spend $15 on a 6oz bag of goji berries or $25 on a bottle of acai juice to receive antioxidants and powerful health properties from food. Here are ten inexpensive healthy foods that can easily be found in most supermarkets.

Sweet potatoes
One cup of cooked sweet potatoes with skin intact contains 769% of the recommended daily value of vitamin A. It also contains 65% vitamin C, 50% manganese, 29% vitamin B6 and 27% potassium. Smaller amounts of the vitamins E, K, thiamine, riboflavin, niacin, folate and pantothenic acid are found in sweet potatoes. Minerals found in sweet potatoes include calcium, iron, phosphorous, sodium, zinc, copper, manganese and selenium. Sweet potatoes are fat free and contain 7 grams of fiber.

Dark green leafy vegetables
Green leafy vegetables such as kale, bok choy and spinach are packed with nutrients. They contain calcium, iron, folate, potassium, magnesium, lutein, fiber, and vitamins C, A and K. Enjoy greens in a salad with an olive oil vinaigrette dressing, lightly steamed or in a blended fruit smoothie.

Broccoli
Raw broccoli contains more than your recommended daily value of vitamins C and K. It is very low in calories, with just 31 calories per cup. To obtain the most nutrition, eat broccoli raw or lightly steamed.

Sprouts
There are several varieties of sprouts, including alfalfa, clover, buckwheat, garbanzo, lentil, mung bean and radish. Sprouts pack in protein, vitamin C, iron, folate, manganese, phosphorous and copper as well as smaller amounts of other vitamins and minerals. Sprouts can be very inexpensive when purchased in bulk as a seed and sprouted in your own kitchen. The sprouts only take a few days to mature.

Blueberries
Blueberries have a very high antioxidant capacity. They are rich in anthocyanin (an antioxidant), vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc and iron. Some studies state that blueberries have the highest antioxidant rating of any fruit and they also fight free radicals that can affect disease and age the body. A recent study at the University of Michigan Cardiovascular Center suggests blueberries may help reduce belly fat and lower cardiovascular disease and metabolic syndrome risk.

Kiwi
One kiwi, in just 45 calories, contains all the vitamin C you need in a day.

Flaxseeds
Flaxseeds are high in omega-3 fatty acids. Omega-3 is very beneficial to heart health and cholesterol levels in your body. Flaxseeds also contain lignans, anti-cancer compounds and fiber that enhances digestion. Throw ground flaxseeds in a smoothie or sprinkle them on a salad.

Beans
Beans are a healthy, cholesterol-free source of protein. One cup of great northern beans contains 15 grams of protein, 46% of the daily recommended amount of manganese, 45% folate, 29% phosphorus, 22% copper, 22% magnesium, 21% iron, 20% potassium and 19% thiamine, in addition to smaller amounts of other vitamins and minerals. Beans have also been known to raise good HDL cholesterol levels.

Cherries
Cherries are full of anti-inflammatory properties, and they are high in antioxidants that help the body fight off free radicals.

Raw cacao powder
Although you may have to make a special trip to Whole Foods or buy raw cacao powder online, it is still a substance worth looking into. Raw cacao powder is made from cocoa beans, but it is cocoa before it has been heavily processed and had sugar added to it to form chocolate. Raw cacao powder is rich in antioxidants and flavonoids. It also contains 42% of the recommended daily value of magnesium and 22% of iron.

The weather outside might be frightful but the produce is still delightful and if you don’t know where to go, let us help, let us help, let us help!

Okay, now let’s get serious, farmers markets are becoming more and more popular but many people seem to think they lose its lust when we lose the sun.  However, this is far from the truth, lucky for us, winter farmers markets are sprouting up all over the country. Although the summer farmers markets are known for the juicy ripe red tomatoes, many forget what the winter farmers markets have to offer.

Root vegetables, squash and many greens are in fact available and found most delicious in the wintertime. The winter farmers markets are also stocked with fresh baked goods, canned jams, pickled vegetables, fresh cheeses, and organic meats as well as hot and ready to go foods. Farmers Markets are becoming increasingly more popular around the country whether it is in the summertime or wintertime and fruits like apples and citrus are common in states like California and Florida in the winter months.

To reduce the carbon footprint of produce being grown elsewhere, US shipping companies are getting more efficient in making it easier for you to buy directly from the US rather than other countries for your winter produce. In 2008, over 4 million people used resources  such as LocalHarvest.org  a website built to link family farms and consumers in order to facilitate many people  to easily locate locally grown food helping anyone, anywhere connect to local farms and farmers markets. So just because the sun is slowly fading away, the fresh produce from farmers markets doesn’t have to, you just have to know where to look.

If you are reading this post, chances are you are already on board with the movement to go Organic. Everyone has their own reasons to choose organic foods- Here are a few of mine.

Eating Organic Food = a Healthier Lifestyle

It is a sad reality that Americans have been consuming more processed foods with harmful and unrecognizable additives than ever.  The human body was not designed to consume artificial ingredients like growth hormones, preservatives, artificial colors, synthetic flavors, and pesticides. Over consumption of these foods contributes to long serious health problems such as diabetes, obesity, heart disease, and even some forms of cancer.

According to the Organic Facts page, people who consume more organic foods such as fruits & vegetables, meats and dairy products experience better health by eliminating chemical fertilizers and pesticides from their bodies. Another factor is once the food is harvested, it begins to lose its’ nutritional benefits. Eating food when it is fresh will provide your body with more nutrients it needs to stay healthy.

Organic foods usually taste better.
Just my opinion, but I think most of you will agree. Eating food when it is fresh just tastes better!

Buying local, organic foods are good for the community and environment.
Putting food on your table that is purchased from a local farmer makes your community better and uses less fuel and energy.  In addition, the organic standards were created with consideration to the health of the soil, water and the Earth’s natural eco-system.  Farmers following organic guidelines harvest their food while conserving precious natural resources and materials.   The lack of specific chemicals and pollutants means the farmers are not contaminating rivers, lakes and oceans.

For more reasons to consider buying and eating organic foods- visit these sites:

Organic Trade Association

Organic.org

Euphoric Organics

She Knows

I started reading a site called Organic Authority and am becoming a big fan!  Writer/Organic Living expert Laura Klein inspires us with her passion for cooking with organic food.  This site is a great resource for delicious organic recipes and tips.

Any good cook knows the secret to amazing dishes is how you use your herbs.  I keep a stash of dried herbs in my pantry when I am in a pinch or need a stronger flavor.  But nothing beats the taste of fresh herbs grown locally or in your own garden like basil, dill, parsley, rosemary, mint…I could go on and on.  Growing your own herb garden is not expensive and quite easy to do!

Laura Klein’s article Be A Cook In the Know really demonstrates the versatility of using herbs in cooking.  She also clarifies HOW herbs can be used- the stronger woodsy herbs like sage & rosemary are ideal for marinating and infusing the flavors into the dish before or during cooking.  However- the delicious leafy herbs such as cilantro, basil and parsley are great for finishing the dish.  I learned so much about herbs by reading this article that I wanted to share it with you!  Kudos to Laura for sharing this helpful information with us!