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7 New Superfoods

By: , – Stacey Colino, Family Circle
7/3/2012 6:00 AM   :  17 comments   :  22,022 Views

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Meet the new superfoods that will have no trouble making it from your shopping cart to your dining room table. "After all, there's not much good in knowing about the health benefits of some obscure fruit or grain if you don't end up eating it," admits David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam). These seven wonders of the nutrition world can help you and your family get healthier—while still pleasing your taste buds.

White Tea

"Green tea is made from the leaves; white tea is made from the buds," notes David L. Katz, M.D., director of the Yale-Griffin Prevention Research Center and author of The Way to Eat (Sourcebooks). "It is even richer in bioflavonoid antioxidants." These powerful phytochemicals may aid in lowering blood pressure and cholesterol—and they might have a slight metabolism-boosting effect that can assist with weight management. Just don't add lots of sweeteners to the mild-tasting brew or you'll counteract some of these impressive effects.

Delicious way to work this new discovery into your diet:
  • Brew white tea with 80°C (176°F) rather than boiling water. This will preserve the antioxidants and reduce bitterness. Let steep for 3 to 5 minutes.
  • Serve over ice for a cool twist on the usual.
Bonus Tip: If you're concerned about going overboard with caffeine, know that there's less of it in white tea, compared to black. Plus, recent research shows that drinking the white brew could help us as we get older. It may reduce your risk of rheumatoid arthritis or even chase away age-related wrinkles.

Black Rice

With a slightly purple hue, it reigns supreme at the top of the rice hierarchy. Not only do the nutty-tasting, soft-textured grains contain significant fiber and iron, but they also have impressive antioxidant properties thanks to anthocyanins. Those anti-inflammatory free-radical fighters can improve cardiovascular health and potentially brain function by keeping your arteries clear and promoting better blood flow, notes Wendy Bazilian, Dr.P.H., R.D., coauthor of The SuperFoodsRx Diet (Rodale Books).

Delicious way to work this new discovery into your diet:
  • Top with a stir-fry of sautéed peppers, onion, garlic and chopped chicken or tofu.
  • Incorporate into a salad (instead of wild rice) with diced red and yellow peppers, carrots, scallions and mango.
  • Keep it simple as a side with roasted veggies such as peppers, cauliflower, zucchini and onions.

Bonus Tip: As if you need it, here's more impetus to at the very least switch over to the brown variety. A recent study published in the British Medical Journal showed that regularly eating white rice significantly increases your risk of getting type 2 diabetes.

Click here for more superfoods from Family Circle.


More from Family Circle:Do you incorporate superfoods into your diet? Which of these do you plan to try?


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Comments

  • TOPAZMOON1964
    17
    I'm saving this blog for future use. I want to start incorporating as many superfoods as possible to improve my health. - 7/7/2012   2:12:01 AM
  • 1954MARG
    16
    All foods are super foods, it is having a wide variety that is important, not what is being promoted in the press on one particular week or month. - 7/6/2012   6:55:54 AM
  • TAOZEN
    15
    I try to eat as many superfoods as I can in my diet. the only issue that many are not available in the local market and I have to order them from the internet. I eat quinoa, bee products,cacao beans, goji berries, hempseed and acai. - 7/6/2012   12:39:33 AM
  • 14
    I wish they could tell us where to find these :-/ I do most of my shopping at Safeway and I can say with 99% certainty that they do not have black rice, black raspberries, etc... I recommend costco for quinoa though, I got an 8 lb or so bag fairly cheaply and it's 100% organic, etc... Sadly, I'm the only one in the house who likes it, so it's a fairly limited product. - 7/5/2012   1:02:50 PM
  • 13
    We make our ice tea by using 4 white tea bags; 4 green tea bags; and 5 black tea bags. It makes a really nice brew. We also use slices of fresh lime in our tea instead of lemon for something a little different. On the healthy veggies: try roasting kale. Cut out the middle spine, wash and spin in salad spinner to get out all the water. Put kale in a bowl and drizzle about 1 TBSP EVOO over it and some sea salt or kosher salt to taste. Mix it all up and lay out kale on a baking sheet. Bake at 450 degrees until crisp. Really delicious and healthy. - 7/4/2012   5:41:21 PM
  • 12
    I'm fortunate in that I regularly shop at an international food market, where the prices for items like kefir, amaranth, etc. are cheaper than a trip to Whole Foods or Trader Joes.

    Still, for those on a budget like we are, these are expensive. It's not a case of "don't buy the Doritos" either because we really don't buy snack foods.

    Of these, I may try Swiss chard because I've seen lots of recipes for them and it is relatively cheap. - 7/4/2012   4:08:56 PM
  • BETHYB2
    11
    I am not sure if our local grocery stores have black rice or kefir, but I have tried everything else. My husband and I love to sautee swiss chard with a little bit of olive oil and garlic. We have a small garden and green leafy things such as swiss chard, leaf lettuce, kale, turnip greens are so easy to grow! Plus fresh from the garden, they are so delicious and good for you!! - 7/4/2012   12:23:22 PM
  • MWCALCO
    10
    Out of this list of 7, only two would be avail in my local store, ESP hard to find unusual grains; they only started carrying quinoa within the last year. - 7/4/2012   10:22:02 AM
  • 9
    Chia seeds also act like eggs, binding patties, etc. I use them frequently. - 7/4/2012   9:21:49 AM
  • LISABERNADETTE1
    8
    On the white tea...it can be cheap depending on the brand... $2.50 was what I paid in the regular tea section. I'm frugal too... but quinoa is too healthy not to buy. It's no more expensive than a good rice, and it goes a long, long way. You don't need to eat a ton. If you tweak your grocery cart a bit, you can afford it. Leave off the Doritoes and you have the money. 8-) - 7/4/2012   8:03:49 AM
  • 7
    Actually, white tea can be pretty inexpensive. I get mine for $4-10 through Adagio teas.

    A great tip for brewing tea: Run water through an unfiltered coffeepot. It makes it the absolute perfect temperature for brewing! Just be sure to clean your pot first... you can get some residual coffee flavor if you use it a lot. :) - 7/3/2012   2:27:20 PM
  • 6
    While these foods are not as well known as others, I would bet that they are expensive if you do see them. I have encountered white tea - I love it, but can't buy it; it is one of those costly specialty teas. Quinoa is a favorite - but again, it is way too expensive for me to actually purchase. Once or twice a year, one of my mom's neighbors brings over a specialty dish she prepared - that is the only way I get to taste new foods. - 7/3/2012   12:49:58 PM
  • 5
    Thanks for sharring... - 7/3/2012   12:04:52 PM
  • 4
    We make sure to get super foods at every meal. My favorite is asparagus. I have had white tea before, i like it best iced. Gonna have to find me some black rice!!! - 7/3/2012   10:09:00 AM
  • 3
    Swiss Chard is a year round favorite super food for me ! I tend to eat more of it during the summer when I can buy it from my local farmer's markets. Cantaloup is a pretty common food and yet studies have shown it to be one of the most nutrient dense of the fruits. Spinach ! I love my dark leafy greens.

    - 7/3/2012   9:55:12 AM
  • 2
    No, I pretty much stay with the regular old food. - 7/3/2012   8:53:34 AM
  • CURTAINMAKERUK
    1
    Quinoa,mixed into salads - 7/3/2012   8:41:54 AM

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