Are there really “superfoods”? The answer is yes! There are some foods that fuel your body with a powerful combination of macro and micronutrients, and you can feel the results in your energy levels. Macronutrients are fats, protein, and carbohydrates, and good proportions of each of these nutrients are necessary for your body to function. Micronutrients are vitamins and minerals. Additionally, there are enzymes, probiotics, prebiotics, and antioxidants that contribute to health and energy levels. The key to thinking about “superfoods” is to realize that it’s a plural noun. There is no one single superfood that can be eaten all the time to give a person everything the body needs. Variety is actually an important part of eating a healthy and balanced diet, and it’s good to know that because the human tendency toward novelty is a fact of life as well! People get bored, and it can be good to note that there are many things that will fuel your body throughout the day.  

Here are seven superfoods that will boost your body’s ability to generate energy. 

Beets

Beets are a nutritional powerhouse. They are an excellent source of fiber, folate, manganese, potassium, iron, and vitamin C. The phytonutrient that gives beets their deep red color is a powerful antioxidant that can help reduce inflammation. Beets contain carbohydrates, fiber, water, and protein, which means that they are satisfying and filling. Beets also contain inorganic nitrates, which the body converts into nitric oxide, which is associated with reduced blood pressure (1). If you choose beets for lunch, don’t be surprised by pinkish stool or urine later in the day. Beets can be eaten cooked or raw, and have a sweet earthy flavor. You can eat the greens as well. Young greens are often added to salads. More mature greens can be chopped and lightly sautéed before they are eaten. 

Roasted Beet Salad

Peel two beets and cut into half inch cubes. Toss with a little salt and pepper and drizzle with avocado oil. Roast at 375 degrees until tender, about 35 minutes. Toss the beets with a sprinkle of chopped fresh dill, parsley, and mint. Drizzle with a little balsamic vinegar. Add a few toasted walnuts and feta cheese crumbles. You can eat this as is, warm or cold, or put some on a handful of arugula or the shredded beet greens to add some greens.  

Beet Slaw

Grate one beet and one carrot, add a handful of finely shredded cabbage (add the shredded beet greens too!) and a spoonful of sunflower seeds. Dress with salt, pepper, a squeeze of lemon juice, and a drizzle of olive or avocado oil. Top with sliced apple or pear. 

Wild Caught Salmon

Wild caught salmon is a high-quality source of protein, and contains heart-healthy omega-3 fatty acids. It’s worth seeking out wild-caught salmon, as farmed salmon may have more saturated fat, contaminants, and persistent organic pollutants. An easy shortcut is to always look for salmon from Alaska—Alaskan salmon is always from well-managed fisheries and is low in contaminants. There are five species of Alaskan wild salmon: chinook, chum, coho, pink, and sockeye (2). Flash-frozen salmon might be the freshest option. It can be thawed in the refrigerator overnight, or submerged in a bowl of ice water (still in the packaging) for about an hour if it’s needed in a hurry.  In addition to healthy fat and protein, salmon is also an excellent source of selenium, B vitamins, and phosphorus. B vitamins in particular play a role in metabolism, which means they are crucial in turning food into energy the body can use. The antioxidant that gives salmon its rich pink-red color is called astaxanthin. Astaxanthin may benefit the heart, brain, nervous system, and skin. Salmon has a delicious and distinctive flavor, and can be prepared a variety of ways. 

Smoked Salmon with Vegetable Slices

You can eat smoked wild caught salmon on thin sliced crunchy vegetables such as cucumber, radishes, and carrots. Add a sprig of parsley or dill on top and you have a perfect lunch.

Baked Salmon

Baking salmon is an excellent way to keep it moist and tender. Individual fillets can be baked, or a whole side, depending on how many servings are needed. Bake at 375 degrees F for 12-20 minutes, depending on the size and thickness of the fillet. One small fillet will probably be done in 12 minutes, while a whole side may take 20. Salmon is done when the fish flakes easily with a fork, or when it reaches an internal temperature of 130 degrees F. Don’t be alarmed if some solid white material appears on the baked fish—it’s a protein called albumin that solidifies and turns white when it is heated. 

Salmon pairs with many flavors. The fillets can be brushed with a couple of tablespoons of melted butter mixed with a crushed garlic clove, a squeeze of lemon, and a sprinkling of dill, or with a glaze of sesame oil, soy sauce, crushed garlic, and grated fresh ginger, or brushed with butter or a healthy oil such as coconut, avocado, or olive oil and sprinkled with a mixture of paprika, cumin, and allspice. Served alongside some roasted vegetables, it easily becomes a satisfying meal.  

Broccoli

It should come as no surprise to find broccoli on a list of superfoods! Easy to find and prepare, chock full of nutrients whether it’s fresh or frozen, and both versatile and familiar, broccoli is a vegetable that truly is worth the hype. It can be eaten raw, steamed, roasted, and sautéed or stir-fried. Broccoli contains fiber, protein, vitamin C, vitamin K, iron, and potassium. It is full of antioxidants such as sulforaphane, carotenoids, and quercetin. Its high fiber and water content mean that it keeps you feeling full. 

Roasted Broccoli

Roasting broccoli adds a little crunch and caramelization to it, turning it into a perfectly snack-able food. Toss broccoli florets with some good oil—avocado, olive, or coconut—and sprinkle with a little salt and pepper. If you like spice, you can add some chili powder or red chili flakes too. Spread it out in a single layer on a rimmed baking sheet. The broccoli needs some space in order to crisp up. Roast at 425 degrees F for 20-25 minutes, checking halfway through to flip the pieces or shake up the pan, until they are getting golden on the edges. Squeeze some lemon juice over the pan when you take it out of the oven.

Stir-Fried Broccoli

To turn this into a whole meal, you can add a protein—thin strips of beef, chopped chicken breast, or diced tofu. Heat some good oil in a large pan or wok. Stir-fry your protein and remove it. Add broccoli florets to the pan and stir-fry until they turn bright green, probably just a minute or two. Add a crushed clove of garlic and some fresh grated ginger, return the protein to the pan to mix it all up, and cover with a glaze of Bragg’s aminos mixed with pineapple juice, a couple of tablespoons of each. You can sprinkle the pan with red pepper flakes if you like spice, or a tablespoon of slivered almonds or sesame seeds for crunch.

Green Tea

Green tea boasts multiple health benefits. While the amount of caffeine in a cup of green tea varies according to its preparation, it is less than what is in a cup of coffee, and can be stimulating without any jittery after effects. Green tea also contains high levels of polyphenol antioxidants, including a catechin called EGCG. These plant compounds may have a positive effect on brain health, heart health, metabolism, and cancer prevention. 

Green tea and matcha tea come from the same plant, but the way the plants are grown and processed varies. Green tea leaves are harvested green and dried, in a kiln, in the sun, or in a pan, and then rolled and processed to be used for tea. After the tea is steeped, the leaves are discarded. Plants used for matcha are grown under shade to preserve the high levels of antioxidants and chlorophyll in the leaves. They are harvested, quickly dried, and the stems and veins of the leaves are removed. The leaves are ground into a fine green powder. This powder is whisked into hot water to be drunk as matcha tea, or can be added to various other foods. Because the whole leaf is consumed, matcha contains higher levels of antioxidants, and caffeine as well. 

A Cup of Green Tea

There are several ways to enjoy a cup of green tea. You can choose a simple preparation, with tea leaves in a teabag to be steeped in hot water. Some people think green tea tastes best when steeped in hot, but not boiling, water. Bring your water to a bare simmer, just before boiling, to use for green tea. You can also choose loose leaf tea, and use an infuser or simply strain out the leaves before drinking. Steep your hot tea for one to three minutes. To cold brew green tea, add about a teaspoon of leaves per six ounces of water to cold fresh water and refrigerate for 3-10 hours, depending on how strong you would like your tea. 

Matcha powder is highly concentrated, so only a small amount of the powder is needed. You can whisk half a teaspoon of matcha powder into hot water for tea, or hot milk of your choice for a matcha latte. Matcha powder is easy to add to smoothies as well. 

Matcha Energy Bites

In a food processor, buzz up a couple of spoonfuls of nut butter, 4-6 pitted dates, a spoonful of matcha powder, a handful of your favorite nuts, a spoonful of seeds (chia, flax, or sesame), a tablespoon or two of melted coconut oil, a sprinkle of salt, and a dash of vanilla. Roll the mixture into small balls. If the mix is sticky you can roll them in dried coconut. Store in the freezer or refrigerator to grab one or two as a quick and easy snack. 

Eggs 

The humble egg is actually one of the most nutritionally dense foods available. Eggs contain at least some of each nutrient the body needs, such as vitamin A, vitamins B2, B5, B6, and B12, vitamin D, vitamin E, vitamin K, folate, phosphorus, selenium, choline, calcium, zinc, and the antioxidants lutein and zeaxanthin. They are a complete protein, which means they contain all the amino acids in the correct ratios for your body to use. They contain good fat, and as a result are filling and satisfying. Eggs are easy to find and easy (and quick!) to prepare in many different ways. Replacing a grain, such as toast or a bagel, with an egg for breakfast is a substitution that will keep your body powered all the way to lunch. 

Fried Egg with Kale and Kraut

Melt a little butter or use olive, coconut, or avocado oil in a frying pan. Crack two eggs in the pan, sprinkle with salt and pepper. Put one handful of chopped kale on top of the egg. After a minute or two (depending on how runny you like the yolk) flip the eggs and kale over so the kale fries for a moment on the bottom of the pan with the egg. Top with a spoonful of raw fermented sauerkraut for a savory and delicious start to the day.

Broth-Poached Eggs over Veggies

In a bowl, place a handful of shredded greens such as kale, spinach, or chard, a few chopped chives or green onions, a few herbs such as cilantro, Thai basil, or parsley, a shredded carrot, and a clove of garlic, pressed through a garlic press or finely chopped. Bring two cups of bone broth of your choice to a boil and reduce the heat. Crack two eggs into the simmering broth. Cover and poach for three minutes (watch that it doesn’t froth up and boil over). Pour the hot broth and poached eggs over the veggies in the bowl. Let it sit for just a moment, as the hot broth cooks the veggies a bit, then stir up and eat.  

Sweet Potatoes

Sweet potatoes are an excellent source of fiber, vitamin A (as beta-carotene), vitamin B6, vitamin C, and potassium. They also have a sweet and mild flavor, and offer excellent contrast with stronger flavored vegetables such as kale or broccoli. 

Roasted Sweet Potatoes

The skin of sweet potatoes is edible, so if you prefer, you can just scrub the whole thing well and slice it into rounds, wedges, or small chunks. Drizzle with a healthy oil and sprinkle with salt and pepper. Roast at 450 degrees F for around 30 minutes, stirring halfway through. Roasting at a high temperature develops a sweet crust with caramelized edges around a tender, almost creamy inside. You can add sprinkle of cumin, dried coriander, or cayenne if you’d like to spice it up, but they are perfectly delicious with just a bit of salt and pepper. You can serve some of these with dinner but save a few to make the roll-ups below for your lunch the next day. 

Sweet Potato Roll-ups

On one whole lettuce leaf, put a spoonful of roasted sweet potatoes and a spoonful of warmed black beans. Add a few sprigs of cilantro and a spoonful of your favorite salsa (either red or green) and roll it up for a sweet-savory-spicy wrap. 

Dark Chocolate

Yes, really! Dark chocolate is full of antioxidants and contains a favorable fat profile. It also contains iron, copper, magnesium, manganese, potassium, phosphorus, zinc, and selenium. To gain these benefits, choose chocolate that is 70-85% cocoa, and keep the portions moderate. Some chocolate, such as Lily’s, uses stevia as a sweetener rather than sugar. 

Really, do you need any recipes at all? A small square of high-quality super dark chocolate is a superb and satisfying bite. You can keep a bag of Lily’s dark chocolate chips, sweetened with stevia, on hand and stir a few into your morning coffee while it’s hot. Or eat a few dark chocolate chips with a few nuts such as Brazil nuts, macadamia nuts, almonds, pistachios, or cashews (just watch your portion sizes—six to ten chocolate chips and six to ten nuts is a good portion for a snack, and it does help to portion it out and then eat it mindfully). 

Dark Chocolate Dipped Fruit

Melt dark chocolate chips (go slow, over low heat in a double boiler, and make sure no liquid touches the chocolate or it will “seize” up and harden into a lump. Remove from heat when there are still few lumps left and continue to stir until smooth) and dip dried apricots, strawberries (be sure they are washed and dried on paper towels), or satsuma sections halfway into the chocolate. Set on parchment paper to harden. 

 Try working these superfoods into your weekly rotation, and notice your energy levels. Remember—you don’t have to eat all of them every day! Strive to eat a wide variety of foods throughout the week to cast a wide “nutritional net.” For even more recipes and tips, check out Dr. Traci Kiernan’s e-cookbook, Eating on Purpose. 

 

1. Bonilla Ocampo, D. A., Paipilla, A. F., Marín, E., Vargas-Molina, S., Petro, J. L., & Pérez-Idárraga, A. (2018). Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review. Biomolecules, 8(4), 134. https://doi.org/10.3390/biom8040134

 

2. EDF (Environmental Defense Fund) Seafood selector: fish choices that are good for you and the oceans.  https://seafood.edf.org/salmon