We Love Superfoods!

February 20, 2020

Are you thinking about including healthier food options in your diet? Superfoods are a good place to start. No one superfood can make us healthy and provide all the nutrients we need every day, but some foods can be singled out for the power punch, which can contribute to a healthy eating plan. Superfoods give a burst of nutrients and are thought to be nutritionally dense. Think about including a superfood each day into your eating pattern to optimize your health!

Here are some foods that classify as superfoods:

  • Berries
  • Fish
  • Leafy Greens
  • Nuts
  • Olive oil
  • Whole grains
  • Yogurt/ kefir
  • Legumes
  • Tomatoes
  • Tea
  • Eggs
  • Dark Chocolate 

Try these pancakes! Great source of whole grains and blueberries. The ginger is also considered on some lists of superfoods. I modify this recipe by using low-fat milk (1 %) or less and olive oil or avocado oil.


Whole Wheat Pineapple Pancakes with Blueberry Compote

2 8-ounce cans crushed pineapple

2 cups frozen blueberries

2 tablespoons sugar, divided

1½ teaspoons ground ginger, divided

1 cup whole-wheat flour

2 teaspoons baking powder

1½ teaspoons ground cinnamon

1 teaspoon ground cardamom

½ teaspoon baking soda

½ teaspoon salt

¾ cup 2% milk

2 tablespoons canola oil

1 large egg

Cooking spray

Instructions:

1. Place a mesh strainer over a bowl and drain crushed pineapple, reserving both the liquid and pineapple.

2. In a 1-quart saucepan set over medium heat, combine blueberries, pineapple juice, 1 tablespoon sugar and ½ teaspoon ground ginger.

3. Bring to a boil and reduce heat to low.

4. Using a potato masher, crush blueberries slightly to release their juices.

5. Simmer until reduced by half, about 20 minutes. Set aside.

6. In a medium mixing bowl, whisk together remaining 1 tablespoon sugar, 1 teaspoon ground ginger, flour, baking powder, cinnamon, cardamom, baking soda and salt. Set aside.

7. In a small mixing bowl, stir together crushed pineapple, milk, oil and egg.

8. Pour pineapple mixture into dry ingredients and stir until just combined but not over-mixed.

9. Spray a nonstick skillet with cooking spray and place over medium heat.

10. When skillet is hot, ladle ½ cup batter into the pan, as many times as will fit in the pan without touching.

11. Cook on one side until golden brown, about 2 to 3 minutes.

12. Flip and cook until golden brown and the center of the pancake is cooked through, about 2 to 3 minutes.

13. Serve pancakes with warm blueberry compote.  

Nutrition Information: 245 calories, 7g total fat, 35mg cholesterol, 536mg sodium, 43g carbohydrate, 6g protein

Recipe Source: Stone Soup blog developed by Marcy Gaston, MS, RD, LN