Super Foods – Part 1

Yummy ways to eat yourself into better shape!

I didn’t invent these lists (there are 16 Super Foods in total), for that I must give credit to Rebecca Katz’s “The Longevity Kitchen” and my favorite source for advice to the aging – the AARP Magazine. But the comments are all mine!

Food 1: Coffee. Don’t need much to convince me that life without coffee isn’t worth living. But it’s nice to know that in addition to caffeine – there’s some good stuff – including antioxidants that can protect against cell damage and reduce your risk of chronic diseases like diabetes.

Food 2: Wild Salmon: It’s not just that it is a fish – and everyone knows that you should eat more fish – it’s also omega-3 fatty acid heavy (good not just for your heart, but also possibly a way to keep your DNA healthy).

Food 3: Sweet Potatoes: I admit – I just really prefer the taste of Sweet Potatoes over the plain boring white ones. But it’s seriously nice to consider that sweet potatoes have lots of Vitamin B6 and potassium. They can even help regulate blood pressure. And when eaten with the skin ON, they have more fiber than a copy of oatmeal.

Food 4: Olives/Olive Oil: Known to lower blood pressure and cholesterol, Olive Oil may even reduce the risk of stroke by up to 41%.

Need dinner tonight with 3 of the 4 super foods?
Try Salmon Burritos with Chile-Roasted Vegetables from This recipe is rated as Outstanding!

The usual rice is replaced with pan-roasted sweet potatoes, onions, and poblano chiles, giving this burritos a healthy dose of fiber as well as heart-protecting micronutrients such as carotenoids (in the sweet potatoes), flavonoids (onions), folic acid (cabbage), and omega-3 fatty acids (salmon). Prep and Cook Time: about 45 minutes.

Nutritional Information – Amount per serving
Calories: 325
Calories from fat: 39%
Protein: 19g
Fat: 14g
Saturated fat: 2.5g
Carbohydrate: 30g
Fiber: 3.4g
Sodium: 852mg
Cholesterol: 45mg

2 tablespoons olive oil
2 teaspoons lime juice
4 cloves garlic, peeled and minced
1 1/2 teaspoons ground dried chiles
1 1/2 teaspoons salt
1 pound boned salmon fillet (about 1 in. thick) $
1 large Garnet or Jewel sweet potato, peeled, quartered lengthwise, then sliced 1/4 inch thick
1 zucchini, halved lengthwise, then sliced 1/3 inch thick
1 red onion, peeled, halved lengthwise, and cut into 1/4-inch-thick wedges
1 fresh poblano chile, stemmed, seeded, and chopped
6 whole-wheat flour tortillas (10 in. wide), warmed $
Chopped cilantro, shredded cabbage, low-fat sour cream, and lime wedges

1. Preheat oven to 425°. Line two 12- by 15-inch baking pans with aluminum foil.
2. Whisk together the olive oil, lime juice, garlic, ground dried chiles, and salt.
3. Rinse salmon and pat dry. Brush flesh side of salmon with 2 tablespoons of the lime-chile marinade. Set aside.
4. In a medium bowl, toss the sweet potato, zucchini, onion, and chile with the remaining marinade. Arrange vegetables in a single layer on the baking pans.
5. Roast vegetables for 10 minutes, then add salmon, skin side down, to one pan and return to oven. Continue roasting until potatoes are tender when pierced and salmon is opaque but still moist-looking in center of thickest part, 7 to 10 minutes.
6. Remove skin from salmon and slice fillet into six equal portions.
7. Spoon vegetable mixture equally onto warm tortillas. Top each with a piece of salmon and a little cilantro, cabbage, and sour cream. Fold tortilla over the filling. Serve with more sour cream and the lime wedges.

Curious about the rest of the Super Foods? Stay tuned!

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