KALE
Not only is kale one of the hippest ingredients around town, but it’s also one of the best for you. Known as a “superfood,” kale is a vegetable that most definitely packs a nutritional punch. Just one cup of this chopped leaf contains 9% of your daily calcium needs, 206% of vitamin A, 134% of vitamin C, and an astounding 684% of vitamin K. With its wealth of flavonoids, kale is both antioxidant and anti-inflammatory, as well as a great source of minerals copper, potassium, iron, manganese, and phosphorus. Best of all? It tastes great and is super simple to throw into just about anything.
Get fresh forkfuls of kale with both this Lemon Kale Salad and Green Goddess Quinoa Salad.
WATERMELON
With its sweet, juicy, and watery crunch, this fruit offers both colour and flavor to any dish. That being said, what may be surprising is the multitude of health benefits that can also be enjoyed. Watermelon contains lycopene, an important nutrient that improves cardiovascular and bone health, and citrulline, another nutrient that helps to reduce body fat. It is rich in potassium, supporting both muscles and nerves, and while it may be 90% water, this melon somehow manages to still make room for one third of the recommended daily value of vitamins A and C. What are you waiting for? Sharpen those knives, cracks open those melons and start dicing some cubes!
Get your watermelon fix in both this tasty Watermelon & Arugula Salad and this refreshing Watermelon Cooler.
ASPARAGUS
Most people know asparagus for its pungent effects post-consumption, but you may be surprised to learn of its other, preferably pleasant effects. Asparagus contains glutathione, which lends a hand to its antioxidant power. Furthermore, asparagus is a great source of fiber, folate, iron, vitamin A, C, E, and K. This slender veggie helps with high blood pressure and other heart conditions, all while offering kidney and bladder kidney support. In terms of prep, this nutrient-rich green is the perfect summer staple that can be topped or used to top any dish.
Get your whole family chowing down on this great veggie with these golden Parmesan-Crusted Asparagus.
BERRIES
How can you not love berries, their vivacious colour, playful bite-size, and delightful taste? While we have name-dropped antioxidants before, when it comes to the job, no one can do it quite like berries can. Although they may be the tiniest of the bunch, berries are stocked with some of the most powerful antioxidants, including anthocynanins, quercetin, and vitamin C. As well, berries are high in water content but also in fiber and folate, meaning they fill you up while simultaneously aiding in weight loss, lowering cholesterol and blood pressure. With their easy nature and summery vibe, grab a handful and toss them in a salad, or just go ahead and eat them one by one.
Looking for berrylicious recipes? Look no further than these Raspberry Meringue Nests, Strawberry Shortcakes and Blueberry Mojitos.
NUTS
We’re all a little nuts, so why not match our food to our psyches? Nuts are packed with protein, fiber, healthy fats, antioxidants, vitamins, minerals, and then some. More specifically, almonds are a great source of calcium and good for your skin, cashews help with age-related memory loss, pecans lower cholesterol and fight fatigue, pistachios keep hormones in check and walnuts fight cancer. So if you have yet to join the nutty train, we suggest you hop on this bandwagon stat!
Go nuts with these amazing recipes, including an Apple, Mango & Spiced Pecan Coleslaw and a deliciously nutty Walnut Crusted Halibut.
Be sure to check out these ten "health" foods that aren't really healthy at all.
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