The term “super food” has recently become buzz worthy in the culinary world.

Some may wonder, what exactly are super foods, and how do I incorporate these ingredients into my everyday diet. The Macmillan dictionary defines them as foods that are considered to be beneficial to your health and that may even help with some medical conditions. Beware, many processed food products will boast about containing such ingredients. Don’t be fooled by the hype!

When foods are processed, they tend to lose a lot of their nutritional value or become denatured, ultimately resulting in an inferior product. Your best bet? Cooking from scratch! with whole organic foods.

Here is my top 5 list of the best super foods. These five foods offer a wide range of essential nutrients, and are extremely versatile making them easy to incorporate into your everyday diet.




#1 Kale
Kale is an inexpensive cruciferous vegetable that can help ease lung congestion, and is beneficial to your stomach, liver, and immune system. It’s an excellent source of multiple vitamins and other nutrients, including; Vitamin A, B and C. Calcium, and Iron. As well as, Lutein, which helps protect against macular degeneration and Indole 3 carbinol which may protect against colon cancer.

#2 Avocados
Avocados are an excellent source of healthy raw fat, the kind that help you burn belly fat.  They also provide close to 20 essential health-boosting nutrients, including; fiber, potassium, folic acid, and Vitamin B and E. In addition, avocados enable your body to more efficiently absorb fat-soluble nutrients, such as alpha- and beta-carotene and lutein.

#3 Organic Coconut Oil
Coconut oil is the ideal choice for all types of cooking. In fact, it’s the only oil stable enough to resist mild heat-induced damage. So, whenever you need an oil to cook or bake with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Coconut Oil contains lauric acid—a fat rarely found in nature—that could easily qualify as a “miracle” ingredient because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial, and anti-protozoa properties. Additionally, the naturally occurring saturated fat found in coconut oil has some amazing health benefits, such as a healthy heart and metabolism. Coconut oil, also promotes thyroid health, as well as weight loss.

#4 Wild Alaskan Salmon
Wild Alaskan Salmon is an excellent source of protein. It is bursting at the seams with omega 3 fats, EPA, and DHA. Wild Salmon is also full of antioxidants, specifically Astaxanthin, known for its benefits in treating cardiovascular, immune, anti-inflammatory and neurodegenerative diseases.

#5 Organic Pasteurized Eggs
Pasteurized, or Free range eggs are an inexpensive and amazing source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. Did you know, that a single egg contains: Nine essential amino acids, Lutein and zeaxanthin (for your eyes), Choline for your brain, nervous- and cardiovascular systems, and Naturally-occurring Vitamin B12 which is an egg-cellent source of natural energy. Not only that, but eggs are one of the highest quality proteins you can find. Proteins are nutrients that are essential to the building, maintenance, and repair of your body tissues such as your skin, internal organs, and muscles. They are also the major components of your immune system and hormone production.  

I have given you my top 5 choice super food ingredients that I consume the most of daily. Let’s hear from you! What super foods do you enjoy cooking?

Remember, food is fun so play with the ingredients and make it your own!

Hit me up on twitter @EliseTDC with your culinary comments, and questions… and as always, I’ve included a recipe, to kick start your journey to optimal health! For more recipes visit my website at



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