Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients – nutrients we need but cannot make ourselves.
Looking to improve your body composition and to enhance your physical dominance on the mat? These superfoods might be just what you need in order take your physique to the next level.
A staple in any proper diet for weight loss. It comes with just 34 calories per 100 grams and it’s packed with 7 grams of complex carbs, 3 grams of protein, no fat and plenty of vitamin C, vitamin A , calcium and iron.
You can add Broccoli to any of your meals during the day.
Recipe: Parmesan-Roasted Broccoli
Total time : 35 mins
4 to 5 pounds broccoli
4 garlic cloves, peeled and thinly sliced
Good olive oil
1 ½ teaspoons kosher salt
½ teaspoon freshly ground black pepper
2 teaspoons grated lemon zest
2 tablespoons freshly squeezed lemon juice
3 tablespoons pine nuts, toasted
1/3 cup freshly grated Parmesan cheese
2 tablespoons julienned fresh basil leaves (about 12 leaves)
Preheat the oven to 425 degrees F.
Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.
Remove the broccoli from the oven and immediately toss with 1 1/2 tablespoons olive oil, the lemon zest, lemon juice, pine nuts, Parmesan, and basil. Serve hot.
- Goji Berries
Goji, goji berry or wolfberry is the fruit of Lycium barbarum, two closely related species of boxthorn in the family Solanaceae. The Goji berries are also a complete food , coming with 11 grams of protein , 21 grams of carbs (only half of which are sugar) and one gram of fat all in 83 calories (per 100 grams). It also comes with a huge amount of Vitamin A and Vitamin C. It can be added as a desert after your meals, preferably not in the evening because of the big amount of carbohydrates contained.
Recipe : Vanilla Almond Goji Berry Granola
Time: 30 minutes
3 cups oats
1/3 cup silvered almons
1/3 cup sweetened coconut flakes
½ teaspoon ground cinnamon
Pinch of salt
1/3 cup grapeseed oil (safflower will work too)
1/3 cup agave
1 vanilla bean, scrapped
¼ cup light brown sugar
1/3 cup Goji Berries
- Preheat oven to 325 degrees. Line a baking sheet with parchment. Set aside.
- In a medium bowl, mix together oats, almonds, coconut flakes, cinnamon and salt.
- In a small saucepan, combine grapeseed oil, agave, vanilla bean inards, vanilla bean and light brown sugar. Heat to a simmer (and until sugar is dissolved) and remove from heat. Drizzle syrup mixture over oat mixture, and toss. Transfer granola mixture onto sheet pan and spread evenly. Bake for 20 minutes, or until golden brown, mixing it once at the 10 minute mark. Let granola cool completely on a wire rack. Break it into chunks and mix in goji berries.
- Using your hands, break granola into chunks; transfer to an airtight container and add goji berries and mix.
Ever wanted a powered up version of rice? Here you have it !Quinoa is a species of the goosefoot genus (Chenopodium quinoa), a grain crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a member of the true grass family. As a chenopod, quinoa is closely related to species such as beetroots, spinach and tumbleweeds. Quinoa is a rice-like food coming in with 368 calories per 100 grams , 64 grams of complex carbohydrates and 14 grams of protein. It is a complete food that can be used regardless of your bodyweight goals. It is also a good source of Vitamin B1,B2,B6,B9, Magnesium and Phosphorus, and a very good source of Manganese.
Recipe: Lemony Quinoa Salad with Shaved Vegetables
Total time: 1hr 25 min
Active time : 25 min
8 large red radishes or 1 large watermelon radish
1 small black radish
1 medium carrot, peeled
1 medium fennel bulb, cored
1 cup quinoa, preferably red, rinsed
2 ½ cups wated
Finely grated zest of 2 lemons
Juice of 1 lemon
2 tablespoons vegetable oil
Salt and freshly ground pepper
1 Using a mandoline, thinly slice the radishes, carrot and fennel bulb. Transfer to a large bowl of ice water and refrigerate for about 1 hour, until crisp.
2 Meanwhile, in a saucepan, bring the quinoa and water to a boil. Cover and cook over low heat until the water is absorbed and the quinoa is tender, 20 minutes. Let cool.
3 Drain and dry the vegetables. In a bowl, combine the lemon zest and juice with the oil. Add the quinoa and toss; season with salt and pepper. Serve the quinoa in bowls, topped with the vegetables.
The egg is maybe the best food when taken pound for pound. People have said for a long time that eating the yolk causes high cholesterol however that could not be further from the truth. The dietary cholesterol does not influence the cholesterol levels in the body. One whole egg contains about 5g of fat and 6 grams of protein all within 77 calories. It makes for a complete protein source and it’s great for breakfast in the morning.
Recipe: Creamy Cottage Cheese Scrambled Eggs
Time: ~10 mins
1 tablespoon butter
4 eggs, beaten
¼ cup cottage cheese
Ground black pepper to taste
1 teaspoon chopped fresh chives
Melt butter in a skillet over medium heat. Pour beaten eggs into the skillet; let cook undisturbed until the bottom of the eggs begin to firm, 1 to 2 minutes.
Stir cottage cheese and chives into eggs and season with black pepper. Cook and stir until eggs are nearly set, 3 to 4 minutes more.
A staple in most athlete’s nutrition. They come in with 7g of fats, 13 g of proteins and a whooping 69 grams of carbohydrates of which only 1 gram is sugar, all in 379 calories (per 100g) . People usually eat them in the morning due to the slow release of carbohydrates and fiber content making for a satisfying breakfast but they can be eaten anytime throughout the day perhaps avoiding them in the evening if you want to lose weight.
Recipe : Sunday Morning Oatmeal
Total time: 25 minutes
1 ½ cups whole milk, plus extra for serving
1 ½ cups quick-cooking (not instant) oatmeal
½ teaspoon kosher salt
1 banana, sliced
½ cup dried cherries
½ cup golden raisins
Pure maple syrup or brown sugar, for serving
Heat the milk plus 2 cups of water in a medium saucepan until it starts to simmer. Add the oatmeal and salt, bring to a boil, then lower the heat and simmer for 4 to 5 minutes, stirring occasionally, until thickened. Off the heat, stir in the banana, cherries, and raisins. Place the lid on the pot and allow to sit for 2 minutes. Serve hot with maple syrup or brown sugar and extra milk.
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