SPRING INTO YOUR SUPERFOODS

As April unfolds with its lengthening days and brisk, invigorating mornings, I find myself inspired with the desire to rejuvenate every aspect of my life—from my living space to my wardrobe, cosmetics, and even the contents of my fridge. It's as though my entire essence is yearning for a renewal. Naturally, I've decided the best starting point is my diet and look more into the spring superfoods.

But first what Are Superfoods?

Superfoods are our wellness allies, densely packed with vitamins, minerals, and antioxidants. No single food can provide all the nutrients we need, yet it's clear that some foods are far healthier than others. For instance, a leafy salad surpasses a plate of fries in nutritional value, a salmon filet is preferable to a loaded cheeseburger, and a yogurt parfait is a better choice than a hot fudge sundae. According to registered dietitian Beth Czerwony, RD, even among healthy foods, there are some that are particularly noteworthy—superfoods. These are not officially recognized as a distinct category by nutritionists and have no strict criteria to meet. However, they are generally natural, nutrient-dense, and low in calories. Superfoods boost health by enhancing immune function and reducing the risk of disease. They are particularly beneficial for heart health, strengthening the immune system, cancer prevention, reducing inflammation, and lowering cholesterol levels. Superfoods, offer exceptional health benefits that go beyond their basic nutritional content. They are typically rich in antioxidants, which protect cells and may reduce disease risk; essential minerals, which optimize bodily functions; and vitamins, which are better sourced from food than supplements. Additionally, superfoods might be high in fiber, which benefits cholesterol levels and heart health; flavonoids, with anti-inflammatory and anti-carcinogenic properties; and healthy fats, which help lower cholesterol and prevent heart disease and stroke.

Elefteria Karakatsina, founder of GREEK SUPERHERBS and guest speaker at our Deep Dive Yoga and Meditation Retreat in Lefkada, Greece, also inspired me with her advice,

"You are what you eat and drink."

Lets make each meal an opportunity to enhance our health with nature's finest, most flavorful, and revitalizing offerings. Are you ready to join me?

Here are some of my personal favorite Spring Superfoods

• Strawberries: These ruby jewels are high in vitamin C and heart-healthy antioxidants. Blend them into smoothies or toss them in your salads.  Fun Fact: Strawberries are the first fruit to ripen each spring, symbolizing nature's cycle of renewal and abundance.

• Peas: Packed with vitamins K, C, and fiber, peas add a pop of sweetness to stir-fries. Plus, my mom makes a Greek dish called Aginares me araka that I plan to add to our weekly meals this spring. (recipe below so delish)

• Artichokes are fiber-rich and great for liver health, 

• Leafy Greens: Spinach and kale, the superstars of spring, are loaded with vitamins and promote eye health. They're versatile enough for any meal, from smoothies to sides. Remember, spinach’s nutritional value changes when cooked. For better absorption of iron, calcium, and certain antioxidants, cooked spinach is superior. However, for vitamin C content, raw spinach might be your go-to.

I'm also trying to add asparagus and  radishes to my diet since I rarely eat them and am on the lookout for ideas. Please share if you have any favorite recipes. Asparagus is rich in vitamins A, C, E, and K. Radishes, loaded with vitamin C and detoxifying properties.

And here are a few strategies that work for me when adding new foods to my diet:

• Be Seasonally Inspired: Learn what's in season for variety and peak nutrition.

• Market Trips: A Saturday trip to my local farmer's market, right outside my workout studio, inspires me to nourish my body with fresh food.

• Prep More: Washing and chopping post-shopping makes these superfoods ready to elevate any meal.

• Familiar Favorites with New Twists: I love revisiting dishes from my childhood but adding new twists to keep things interesting.

• Smart Snacking: Keeping superfoods handy for snacking helps me make healthier choices when I'm starving.

• Family Kitchen Time: Cooking with loved ones turns meal prep into memorable moments, enriching the taste experience of spring and fostering idea exchanges. We've reintroduced Taco Tuesdays in our household, with plenty of sides for our fish tacos like black beans, cilantro, limes, leafy greens, and tomatoes.

• Power-Packed Smoothies: A daily green smoothie is my favorite way to ensure I'm getting a wealth of nutrients in one go.

A Holistic Spring Renewal

Spring's renewal extends beyond our plates. It’s a time for hydration, movement, meditation, and connection with nature. Each outdoor step, every mindful moment, adds depth to our wellness journey, complementing the nourishment we get from our superfood-rich meals.

Embracing spring superfoods is about more than just enhancing meals; it's about enriching our lives. As we bid farewell to winter, let's welcome the vitality and vibrancy of spring on our plates. Make it a fun experience by inviting your favorite friends over for a cooking night, experiment with flavors, and share your journey.

In embracing the vibrant array of superfoods this spring, it's thrilling to discover that our passion is backed by science. A comprehensive review highlighted in the Sustainability journal underscores the potential health benefits of superfoods, noting their exceptional nutritional profile. Superfoods are celebrated not just for their ability to prevent ailments and boost the immune system, but also for providing a rich source of essential nutrients. This scientific perspective reinforces our journey toward wellness, reminding us that our food choices are powerful allies in enhancing our health and vitality. For those keen on diving deeper into the science behind superfoods, this study offers a wealth of knowledge

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RECIPES

AGINARES ME ARAKA LEMONATO (Lemony artichokes with peas)

The classic favorite from my mom’s kitchen

YOU WILL NEED

1/2 cup extra virgin olive oil

1kg pack of frozen artichokes and peas

2 carrots

1 sliced onion

3 cloves chopped garlic

2-3 thickly cut potatoes

2 zucchini’s thickly cut - optional

Handful of chopped fresh dill

Juice of 2-3 lemons

1 tsp vegetable stock paste or 1 stock cube

3 cups of water

Salt and cracked pepper

Sauté onion and garlic in olive oil over medium high heat for 2 minutes. Add artichokes, peas and carrots along with potatoes, zucchini and half the fresh dill.

Add water, lemon juice and the stock paste or cube. Season with salt and pepper.

Turn the heat down to medium and cook with the lid on for about 20-30 mins until half the water has reduced and potatoes are tender.

TROPICAL GREEN SMOOTHIE

INGEDIENTS

• Pineapple or Local Seasonal Fruit: Adds sweetness and is rich in vitamins C and manganese. Feel free to swap pineapple with any local seasonal fruit for a fresh, regional flavor.

• Spinach: A wealth of vitamins A, C, K, iron, and magnesium.

• Ginger: Known for its anti-inflammatory properties and digestive benefits.

• Cactus Leaves (Nopales): High in fiber, antioxidants, and vitamins, aiding in blood sugar and cholesterol management.

• Celery: Adds hydration and a source of vitamin K.

• Parsley: A powerhouse of vitamins K, C, A, and antioxidants.

• Lime: Brings a zesty flavor and is packed with vitamin C and antioxidants.

How to Make Your Smoothie:

• Prepare: Wash all ingredients. Cut your chosen seasonal fruit into chunks, and roughly chop the greens, parsley, and celery. Peel and slice the ginger.

• Blend: Combine all ingredients in a blender, adding water or ice to achieve your desired thickness. Squeeze in lime juice for an extra zing.

• Serve: Enjoy right away for the freshest taste and most nutritional benefit.

XOXO

Katerina