What is a super food?

Is it just me or does it seem as though the latest "super food" is similar to the latest Hollywood gossip? It's big in the news and everyone talks about it!

I was speaking with someone who works in the grocery industry recently and she mentioned to me that whenever a food is in the spotlight for it's nutritional benefits, the store sells out almost immediately.  But what happens if the super food comes from another continent and isn't readily available in your average grocery store?  When you do find it, it's in a specialty store and it's expensive.  At the end of the day is it really worth it?

To me it's pretty simple.  A super food is a food that is in its natural form and high in nutrients.  Examples?  Fresh or frozen vegetables and fruit, whole grains like oats, wheat berries and barley, lentils, and legumes.  Of course these are just a few examples, but these are ingredients that are super nutritious, easy to find, and won't break the bank.

Last month I wrote an article for The Richmond News to discuss what foods people should try in the new year, and since I'm a huge fan of the farmers market, I encourage people to discover super foods that grow right here in our own backyard.

One of my favorites right now is the winter squash.  This is a great alternative to regular baking potatoes and richer in vitamins such as beta-carotene.  When I started researching recipes for butternut squash, a wide range of recipes came up: from sauces to soups, desserts and mains, baked or sauteed, this ingredient is a super food that has endless opportunities.

Given that it's winter, comfort food is the way to go.  I came across this recipe that is packed with super foods that is also comforting!  This soup is a good combo of carbs and protein.  Serve it with a green salad or steamed veggies and you have a complete meal.

Red lentil and butternut squash soup

Ingredients

1 tsp salt
2 tbsp curry powder
12 oz red lentils
2 tbsp butter
1 onion, diced
4 garlic cloves, minced
1 tbsp grated ginger
1 butternut squash, peeled, seeded and diced into 1/2 inch pieces
4 cups chicken or vegetable stock
1 cup water

Directions

Combine salt and curry powder; set aside. Rinse lentils; set aside. Heat butter in a large saucepan over medium heat. Add curry mixture; stir until fragrant, about 1 minute. Add onion, garlic, and ginger; cook until translucent, about 4 minutes. Add squash; cook until just beginning to soften, about 5 minutes. Add stock and water. Bring to a boil; reduce to a simmer. Cook until squash is tender, about 10 minutes. Stir in lentils; cook until soft, 10 to 15 minutes. Serve hot.

Recipe adapted from www.MarthaStewart.com

Photography by: Melissa LeBlanc 

Bowl of awesome

This wonderful recipe made its way to my inbox about a month ago from a site that I am subscribed to, and I have made it twice already. It's a meal all on it's own. It warms you up during the cool fall weather, it's very simple to make, and best of all, it's so good!. As an added bonus, this soup is super nutritious. It is a good source of vitamins A and C, fibre, folate and potassium. It is also rich in carotenoids and flavonoids which are powerful antioxidants to help fight some forms of cancer.

Ingredients:

2 Tbs. olive oil

3 medium carrots, cut into medium dice

1 large yellow onion, cut into medium dice

2 medium cloves garlic, minced

2 cups 1/2-inch-cubed peeled butternut squash

(about half a 2-lb. squash)

1/4 tsp. ground allspice

Pinch cayenne pepper; more to taste

1/2 tsp salt

1 quart lower-salt chicken broth

1 14.5-oz. can no-salt-added diced tomatoes

4 sprigs fresh thyme

2 cups lightly packed, coarsely chopped kale

1 cup canned chickpeas

Directions:
Heat the oil in a large soup pot over medium-high heat. Add the carrots and onion and cook, stirring occasionally, until they begin to soften, about 6 minutes. Add the garlic and cook for 1 minute more. Add the squash, allspice, cayenne, and salt and stir to combine. Add the broth, tomatoes with their juice, and thyme. Bring to a boil, reduce the heat to medium, cover, and simmer for 10 minutes. Add the kale and the chickpeas and cook covered until the squash is tender and the kale has wilted, about 10 minutes more. Discard the thyme springs before serving. Season to taste with more salt and cayenne.

Variations:

I added white kidney beans instead of chickpeas, just because that's what I had on hand. The first time I made this soup I also added 1/2 of a small turnip which complemented the other winter vegetables well. So feel free to experiment with ingredients you have, and make your own version of this soup. I would recommend serving this soup with a loaf of warm, crusty whole grain bread and a few slices of your favorite cheese. Enjoy!

Source: Fine Cooking