Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

Super Foods

In Spring/Summer 2009 we are working on a 15-week series of Super Foods, nutrient-dense foods that you want to get into your diet as often as possible.

Here you can find a list of the foods and links to all related posts:  Food for Thoughts (nutrition info, click the food name for FFT), Monday Missions (simple steps to eating more of the right foods), and Recipe Connections.  Thanks for joining us on our journey to eat more Super Foods!

Introduction to Super Foods Series

Ask not what you can take out of your food, but what your food can put into you.

Here’s the list of Super Foods that will put a whole lot of goodness into you, in order of appearance at KS, not of importance:

  1. beans and legumes, especially lentils and chickpeas
  2. Mission
    Homemade Refried Beans
  3. yogurt
    Mission

    What Homemade Yogurt has Done for my Family
  4. eggs
    Mission

    Recipes

    Potato salad with kids’ help

    Best Scrambled Eggs Ever
  5. tomatoes
    Ideas
    Frugal Homemade Pizza Sauce
  6. broccoli (and other dark greens like kale, brussel sprouts)
    Mission

    How to Use Broccoli Stems
    Kale Green Smoothies
    Crudite Platter – One Way to Eat Veggies at Dinner
  7. garlic
    Garlic Soup
    Funny Garlic Story
  8. onions
  9. red and orange peppers, hot peppers
    Jamaican Meat Marinade (Food for Thought in this post too)
  10. oranges (and other citrus)
  11. berries
    Super Fruits
    Summer Fruit Dip
  12. olive oil (general FFT on monounsaturated fats)
    Primer:  How to Buy, Use and Store Olive Oil
    Can You Saute with EVOO?
    Best Price on Bulk Olive Oil; More info on EVOO safety
  13. pumpkin and sweet potato
    Katie’s Simple Cabbage Soup with Secret Super Food
  14. carrots
  15. sunflower seeds
  16. oats
    Mission
    Homemade Granola and Granola bars
  17. wild salmon
    Mission
    Salmon Patties
    How to Buy Safe Salmon
  18. walnuts and almonds (and other nuts and seeds)
    Almond Power Bars

    Walnut-oat Pie Crust
  19. turkey
    Sausage, Beans and Kale Soup
    Turkey Chili-Topped Turkey Burgers
    Frugal, Healthy Turkey Sandwiches
  20. green or black tea
  21. spinach
    Mission
    Sausage, Spinach Pasta Toss

Honorable Mentions

  1. cauliflower and cabbage
    Mission
    Cauliflower Substitute for Mashed Potatoes
  2. cantaloupe
  3. red grapes
  4. watermelon
  5. kiwi fruit
  6. apples
    Super Fruits (includes 2-6)
  7. avocado
    Guacamole
  8. natural peanut butter
  9. whole grains
    How to Read a Bread Bag
  10. flax
    How to Use and Store Flax

    Anecdote
    Banana Flax Muffins and Subbing in recipes
  11. brazil nuts
  12. cranberry juice
  13. pomegranate
  14. artichokes
  15. tofu (fermented)
  16. cinnamon
  17. dark chocolate
  18. honey
    Condiment Awareness

Super Foods Nutrition Analysis

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Welcome!  Meet Katie.

I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

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