My Top Ten Super Foods List, Revisited

Edited, first published in April 2013

Things that got cut:  Yogurt.  There are enough ways out there to get good probiotics without yogurt.  And lets be honest the probiotics are the only thing that makes yogurt good for you.  It's true.  All milk products are bad for your health, unless you are a baby and it's your mother's milk.

Things that got added:  Bananas. 

I have finally compiled my top ten list of "super foods."  This list has been in the works since 2006. Know that in all cases, food should be grown without chemicals, antibiotics, hormones, non-GMO, preferably local (where possible, i.e. in season), and Fair Trade-if it's imported.  * Means you can easily grow/raise it yourself, I did/do.  If you are lucky enough to own land in California, you could have an almond, avocado, and lemon tree.

Top Ten Super Foods:
*Leafy Dark Greens:  Spinach, Kale, Swiss Chard, etc.
Walnuts (not Almonds), but nuts and seeds in general are all pretty good
*Berries:  Black, Rasp, Elder, Blue
*Eggs
Bananas,  Possibly nature's most perfect food
Avocado  (the omega profile, high in 6, could cause hormonal problems)
*Sweet Potatoes, Carrots, Pumpkin, etc.
Fatty, wild-caught, Fish
Legumes or Beans:  Black, Kidney, and Lima are the most nutrient dense

Dark Chocolate (70 percent Cacao or greater)

More Super Foods:
*Garlic
*Onion
Olive Oil (if it's real)
Honey (if it's real)
Maple Syrup (if it's real)
*Cruciferous Vegetables:  Broccoli, Cabbage, etc., slightly cooked for optimum digestion (and lower thyroid issues), or fermented for beneficial bacteria
Lemon
Green Tea

If I eat a serving a day of the top ten, my average daily calorie intake would be about 1,600.
 
140-1/4 cup walnuts
160-2 eggs
(0)-2 cups raw greens
80-1 cup berries
150-dark chocolate
200-1 cup legumes
150-1 cup whole milk yogurt
200-1 medium sweet potato or 3 medium carrots
200-1 whole avocado
350-7 oz. wild caught fatty fish

Goody-Goody, Peanut Butter, Honey, and Banana Mash

Still my favorite way to eat Bananas, this is something my Dad invented when my sister and I were little.  He called it Goody-Goody, and it sure is.  It is a great way to get my kiddo to eat her leftover Bananas, and get some protein.  I'm sure you could use any kind of nut butter, or soy nut butter if you don't do Peanuts.  It's such a treat I consider it a dessert alternative.

1 Banana, mashed
1 Tablespoon Peanut Butter
1 teaspoon Honey

Mix and eat.  Enjoy!

Mostly Easy Fried Rice

3-4 cups cooked, and cooled rice
1 cup cooked beef, chicken, or pork, cubed or salad shrimp
1 cup carrots, diced small
1 cup of onions, diced
1 cup of frozen green peas
2 cloves of garlic, minced
1 teaspoon of ginger root, minced
2 green onions, sliced finely
2 Tablespoons Olive Oil
3 Tablespoons Tamari (soy sauce)
1 to 3 teaspoons of Sesame seed oil
Salt and Pepper to taste

2 Eggs, scrambled (optional)

Start by sauteing the onion, peas, and carrot, after a few minutes add the meat, garlic, and ginger.  In a few more minutes add the sesame oil and green onion, and turn off the heat.  Next add the Tamari, salt, and pepper, and combine with the rice.  For those who want it, top with the egg.

Crustless Quiche

My easy answer to "quiche cups."  I like to make one a week and eat off the leftovers for a quick breakfast.

8 Eggs, cracked and beaten
1 cup Buttermilk
1/2 teaspoon salt

16 oz. of any cheese, shredded, crumbled, etc.

1 cup of browned, crumbled, or cubed meat (optional, but meat makes it more filling)

2-4 cups of any vegetables

For greens, saute, cool, then squeeze to remove any excess liquid.  With raw veggies, I use my food processor to cut or shred finely, then I squeeze the liquid.  For eggplant, summer squash, zucchini, or mushrooms, I roast in the oven till dry.  I will often make ratatouille, then use the leftovers for a quiche.

Preheat oven to 375.  Combine ingredients, pour into a greased glass pie dish.  Set in middle of oven, reduce heat to 350, and bake for 40-50 minutes.  Let cool/rest for 15 before cutting and serving.

Cuban Black Beans

1 lb of dried Black Beans, rinsed and sorted
1 quart of Chicken Stock
2 cups of water
1 tsp. Cumin
1 tsp. Oregano
1 tsp. salt
1/2 tsp. ground Black Pepper
2 large cloves of Garlic, pressed
6 Bay Leaves

Put everything into a large pot and bring to a boil, cover and reduce to a low simmer.  Stir the beans every 20 minutes or so until done, about 2 to 2.5 hours total.

1 large Onion, diced
1 large Green Bell Pepper, diced
2 Tablespoons Olive oil

In a large skillet, saute the vegetables to your preference, then add them to the beans.  Serve over rice.

Dutch Baby! Or, German Apple Pancake

Preheat oven to 450

3/4 cup Flour
1/2 teaspoon Baking Powder
1 Tablespoon Sugar
1/4 teaspoon Salt

Mix dry ingredients together.

1 cup of Milk
4 Eggs
1 teaspoon of Vanilla

Mix, set aside.

2 Large Granny Smith Apples (Peeled optional), sliced thinly
4 Tablespoons of Butter
4 Tablespoons of Sugar
1/4 teaspoon Cinnamon

Melt butter over medium heat in an oven safe large skillet.  Add apples, sugar and cinnamon.  Fry for 8 minutes till beginning to Carmelize.

Pour Batter over top, place in oven, reduce heat to 425, bake for 15 minutes.  Take out of the oven and cool for 15 before inverting on a platter to serve.  Serves 4 well, 8 at a brunch.

Homemade Crescent Rolls and Roll-Ups

This is the recipe my Mother has been using for years.  I halved it and tweaked it a little for the purpose of making fewer, and for *hot dog roll-ups.

1.5 cups of Flour
2 teaspoons quick rise Yeast
1/2 teaspoon Salt
2 Tablespoons and 2 teaspoons Sugar
1/3 cup of warmed (105 degree F.) Milk or Buttermilk
3 Tablespoons of Butter, melted
1 Egg

Melt the butter and warm the milk in the microwave.  Stir the flour and yeast together and wait about 30 seconds before adding the salt and sugar.  Pour in the milk and butter and stir lightly.  Add the egg, break the yolk, and mix well, knead for 5 minutes.  The dough should be sticky. 

Cover with a wet towel, and let rise in a warm place for 1.5 hours.

Punch down, roll out on a floured surface as thin as you can, (at this point my Mom brushed the top with more butter, and I would if you are making as rolls).  Cut into 12 pie wedges and starting with the large end roll in.

*If you are making roll-ups, now is when you would sprinkle shredded cheddar cheese over the whole round, and place 1/2 a pre-cooked (not boiled) hot dog, or slice of ham, at the large end of each wedge before rolling in.

Set the rolls in a greased glass lasagna pan, 9x13, or a greased jelly roll pan.  Let rise for 45 minutes.

Bake at 375 degrees F. for 12-15 minutes (till your desired golden).  Brush with melted butter, or do it the easy way like me and just rub the stick over the hot rolls.  Enjoy!  Makes 12.