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New Top 10 Superfoods List!

By 25th February, 2020 Blog, Health and Wellness Comments Off

Add classic deliciousness to your diet!

Many nutritionists will tell you that “superfood” is a loaded term—and, sometimes, the health halo associated with so-called superfoods isn’t totally earned or deserved. But when asked to list the best superfoods right now, many nutritionists chose staples that aren’t exactly “new”, but rather a healthy part of any diet—fresh produce.

A new annual survey published by Today’s Dietitian and Pollock Communications asked 1,342 registered dietitians which foods they believe are the healthiest for 2019—or, the superfoods they believe consumers will go bananas over. In the past, Cooking Light has asked our lead nutritionist, Carolyn Williams, PHD, RD, to investigate ingredients like turmeric, matcha, and alkaline water that many on the internet had lauded as “superfoods,” but it seems that nutritionists are now considering more routine items to have a better reputation overall.

The one noticeable change in this year’s survey? Kale has fallen off the top ten list, while another non-dairy item makes its way onto it.

bowls of superfood fruits and vegetables

These are the top 10 superfoods to keep an eye on:

  1. Fermented Foods.  Yogurt is a prime example of this category, as gut health continues to be one of the most innovative aspects of nutrition today. Consumers are interested in finding foods—like these four gut-healthy ingredients—that can help them reduce inflammation and detox naturally. If you’re interested in resetting your microbiome with fermented foods, check out Cooking Light’s 3-day detox plan.
  2. Avocados. While kale isn’t on nutritionists’ radar anymore, this creamy fruit still is—and for good reason. Avocados contain nearly 20 vitamins and minerals including potassium, vitamin E, vitamin C, B vitamins, and folic acid, according to Jamie Vespa, MS, RD. Avocados are also chock full of heart-healthy monounsaturated fat and dietary fiber, with roughly 50 calories per 1-ounce serving.
  3. Seeds. From chia seeds to flaxseed and even hemp seeds, these small-but-mighty snacks are nutritional powerhouses. They’re loaded with dietary fiver, protein, healthy fats, vitamins, minerals, and antioxidants. These are 5 seeds you should be adding to your diet immediately.
  4. Ancient Grains. Quinoa isn’t the only wholesome grain you should be enjoying in 2019. Farro, a popular substitute for enriched pasta products, and teff, which is similar to millet, can be used to top salads, bulk up grain bowls, or in baking.
  5. Exotic Fruit. From acai to goji berries, these deliciously sweet options are solid sources of fiber, plus they’re rich in antioxidants and heart-healthy fatty acids. We love them in these healthy and delicious smoothie bowls.
  6. Blueberries. Williams says this superfood contains high levels of phytochemicals—including flavonoids, anthocyanins, and resveratrol—that help the body combat inflammation naturally. Other research has shown blueberries to cut risk of heart disease and cancer, as well as memory loss. Not bad for a little berry!
  7. Beets. Beets have been shown to help offset the risk of many chronic diseases due to their high levels of vitamin B, iron, copper, magnesium, potassium, and manganese.
  8. Nuts. Whether you choose almonds, pine nuts, pecans, or pistachios, nuts are one of the healthiest on-the-go snack options.
  9. Coconut Products. We were a little surprised to see this item make the list. In fact, recent research has led to an all-time low demand for coconut oil, which was once one of the most high-profile superfoods. Last year, the World Health Organization released new guidelines asking people to keep their saturated fat intake to less than 10g of day—so, keep that in mind when cooking with coconut oil or other coconut byproducts.
  10. Non-dairy Milks. We’ve watched as oat milk has slowly but surely surged to popularity in America. But that doesn’t mean people aren’t sold on almond milk anymore, as it may be healthier than any other plant-based milk on the market. In fact, we’ve seen many non-dairy milks hit shelves this year, including pecan milk and macadamia milk. If you’re looking for the perfect milk for your dietary needs, consider our nutritionist’s guide.

Easy No-Bake Peanut Butter Bars

By 25th February, 2020 Blog, Health and Wellness Comments Off

These no-bake peanut butter bars are such a delicious treat! So easy to make and they taste just like a Reese’s, but better because they’re homemade.

Ingredients

FOR THE PEANUT BUTTER BASE:

2 cups graham cracker crumbs

1 1/2 cups peanut butter

1 1/2 cups powdered sugar

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FOR THE CHOCOLATE PEANUT BUTTER TOPPING:

1 1/2 cups milk chocolate chips

1/4 cup peanut butter

 

YIELD:  About 18 Squares

PREP TIME:   15 Minutes

CHILL TIME:   90 Minutes

Instructions

TO MAKE THE PEANUT BUTTER BASE:
  1. Place the graham cracker crumbs, peanut butter, and powdered sugar in a large mixing bowl and stir together until combined.

  2. Press the mixture into an even layer in the bottom of a parchment-lined 9″ x 13″ pan.

     

TO MAKE THE CHOCOLATE PEANUT BUTTER TOPPING:
  1. Place the milk chocolate chips and peanut butter in a medium bowl and microwave in short, 20-second bursts, stirring until smooth.

  2. Pour the mixture over the peanut butter base and smooth into an even layer with a spatula.

  3. Chill for 60 – 90 minutes until set, before cutting into bars.

No-Bake Mini Cheesecakes

By 20th December, 2019 Blog Comments Off

No Bake Cheesecake Bites are always a favorite and making them without an oven or stovetop is a snap! Layer graham cracker crust with a smooth, cheesecake layer. Leave plain or top with fruit, lemon curd, or chopped candies. You can easily make them gluten free by using gluten free graham crackers for the crust. The rest of the ingredients are naturally gluten free.

Ingredients

  • 6 ounces graham crackers (gluten free or traditional)
  • 2 ounces (4 tablespoons) butter, melted
  • 2 tablespoons brown sugar
  • 8 ounces cream cheese
  • 1/2 cup sweetened condensed milk
  • 1 teaspoon pure vanilla extract
Instructions

Pulse the graham crackers, melted butter, and brown sugar in a food processor.

Fill mini muffin pans with mini baking cups. Press one teaspoon of graham cracker mixture into each mini baking cup. Press firmly. Put the mini muffin tray in the freezer for 15 minutes.

Make the cheesecake filling: Use a hand held mixer to beat the cream cheese, sweetened condensed milk and vanilla until smooth. Top each chilled crust with the cheesecake filling.

Add any toppings you wish (or leave plain) then place in the freezer for an hour to set.

Remove and let sit at room temperature for 10 minutes before serving.

YIELD:  24 mini cheesecakes

PREP TIME:   20 Minutes

Delicious Rumballs

By 22nd October, 2019 Blog Comments Off

RumballsRum balls are a sign that the holidays are finally here!  These delicious bites are no-bake and easy to make with just a microwave, and have so many options to decorate.  Just click the photo to download the recipe card!

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