Super-foods … I hear this word and I think of things like spirulina, maca, chia, açai … I think of exotic foods that we do not know how to use and which are quite expensive when compared to our most usual ingredients.
Super Foods With A Rich And Healthy Nutritional Profile
There are very simple abundant foods about which we do not think much but that have great nutritional potential. They are worth far in excess of their price. Often, they are free.
Parsley, Coriander, and Garlic: the cheapest super-foods
These three foods, which we consider to be just condiments, are super-foods in their own right, with health benefits that justify an effort for greater daily consumption.
Parsley has antioxidant, toning, diuretic and anti-rheumatoid effects.
Coriander has a bactericidal and fungicidal action, besides contributing to gut regularity.
Garlic is known to be an antioxidant, anti-tumor, stimulant of the body’s defenses, a natural antibiotic and even a cholesterol reducer.
If you’re curious, there’s a great book detailing the benefits of these three super-foods: “The 50 Super Portuguese Foods” by nutritionists Pedro Carvalho and Vítor Hugo Teixeira.
I use this 3 super-foods every day!
Parsley and coriander go well with many combinations. My favorites are:
- coriander with pineapple and papaya or pineapple and mango;
- parsley with berries or with apple and kiwi.
I consider parsley and coriander to be a salad leaf in their own rights, such as lettuce and arugula. I often mix the leaves in the green salads.
Use also in combination with black-eyed peas and tuna – a very traditional but excellent salad, protein-rich, healthy and very easy to prepare.
In “Mexican salsa”:
A chopped tomato, one diced red onion, a clove of garlic and half a cup of coriander leaves, is a flavorful condiment to go with burgers, grilled chicken breast or even baked fish.
Still, in the Mexican theme, I always include coriander in homemade guacamole.
In minced meat:
When I do something with minced meat, I always include at least two cloves of garlic and a cup of chopped parsley or coriander. See my great turkey meatloaf recipe HERE.
Powder Garlic Is Even Easier
Easier to use and as healthy as fresh garlic, garlic powder is one of those ingredients I would take to a desert island!
Super-food, super-easy, super-fast to use – basically, I use it to season every meat and vegetable, in addition to the usual salt and pepper. In fact, sometimes garlic powder can reduce the amount of salt I use, such as its flavor.
I strongly encourage you to plan your cooking and make a point of including these affordable superfoods. Download your freebie planning sheets now, don’t forget!