Easy Superfood Swaps
Health | August 30, 2019
Everyone loves a hero. With our food, the idea that a type of animal or plant-based food that could turn us into superhumans is worth exploring. Wouldn’t it be neat if we could take our body to the next level? Well, while I don’t believe there’s any one food that can do just that, there are certainly others that come close when it comes to providing a number of benefits. But instead of giving superfoods a mystical identity, we need to understand what they’re truly meant to do. Which is to provide our body with an exceptional amount of nutrient and other things like fiber, antioxidants, or prebiotics. Superfoods aren’t magical, super-power-giving elixirs. What they simply do is provide a wealth of nutrition. Really, all foods are superfoods in their own light if you look at them this way. However, others happen to have just an extra edge. Simply put, they give more than others. And finding them doesn’t have to cost you an arm and a leg. There’s no need to spend a hefty sum of your money on exotic, imported berries or wild herbs. You can just as easily find superfoods with simple, doable swaps. So, if you’re looking for ways to get your superfood fix on, then read on! Let’s get to it!
Start with Color
They say to eat the rainbow when it comes to your food. Just to be clear though, we’re not talking about candy (sorry skittles fans!). What they actually mean is to include a spectrum of colorful foods. Ever notice that many people stick with colors like white, beige, and brown? Learn to incorporate other colors, too.
For instance…
Search for purple from red leaf lettuce, red cabbage, purple/red onion, and radicchio. Blue baby potatoes and purple sweet potatoes over yellow or white. Purple cauliflower instead of white.
Go green- rather than eating boring white iceberg lettuce, switch things up with spinach, romaine, kale, arugula, and baby greens.
Red, yellow, and orange can all be found in carrots, tomatoes, bell peppers, papaya, turmeric, and citrus fruit.
With animals, you can get a nice dash of color from wild-caught salmon, shrimp, lobster, crab, and pasture-raised eggs.
Do you see what I’m getting at here? Color is an important factor here. Typically, the more color you have, the wider the spectrum of antioxidants you receive. The science shows that antioxidants help to lower oxidative stress, a contributing factor to disease, inflammation, sickness, and aging. One of the first lines of defense we can yield is protection from antioxidants, which just so happen to come from food.
Budget-Friendly Alternatives
Unless you’ve got the money for it, I doubt you’re going to spend the majority of your paycheck on specialty superfood products. Kale chips, goji berries, fresh wild fish and butchered meats are all great if you can afford them. However, there are other ways you can stay on top of your superfood game without having to break the bank.
Take fish for instance. True, wild-caught salmon fillets cost quite a lot nowadays. But don’t skip out on it! Instead, try changing up the way its packaged. Swap out freshly caught salmon steaks for canned. I know it doesn’t look nor sound as nice, but canned wild salmon is just as viable as fresh. Sure, you can’t pan sear or bake it in the oven, however, that doesn’t mean you can’t do something different and toss it into a salad, lettuce wrap, or stir fry. Add a bit of mayo, dill, and green onion and you’ve got yourself a refreshing salmon salad!
Speaking of canned fish, have you ever thought of giving sardines a try? Granted, I have yet to foray into that, but I know that it’s one of the best sources of omega-3’s, along with other nutrients, including vitamin D, B12, niacin, calcium, iron, potassium, magnesium, and phosphorus. [1]
Let’s head back to plants. I know that fruits like acai, goji, pitaya (dragon fruit) and mulberry (to name a few) are all the rage these days, but let’s not forget other fruits like blueberries, blackberries, strawberries, raspberries, and pomegranate. All of these fruits are easier to access and contain a wealth of antioxidants. Not only that, but you can save a lot of money by buying them frozen instead of fresh. What’s great about frozen fruit is that they’re almost immediately frozen upon ripeness (preserving all of their nutrients). Bonus, they’re available all year round!
You can also do this with vegetables, too. If fresh organic produce just isn’t within your means, you might want to consider going frozen. Some brands offer larger packages, giving you more bang for your buck.
Lastly, there’s exchanging herbal extracts for the spice rack. Say what now? You heard me! So many people spend a small fortune on things like oil of oregano, rosemary extract, holy basil, and curcumin when they could simply be getting them at a far cheaper rate from herbs and spices that are normally find in the spice rack. Swap out oil of oregano for either fresh or jarred oregano. Instead of worrying over a proprietary mix of curcumin and turmeric oils, you can simply go with fresh, ground turmeric and combine it with a pinch of black pepper to enhance absorption. Simple. And don’t forget about other things like cinnamon, rosemary, clove, ginger, and mint- these are widely available superfoods that are just as, if not more, potent than pills.
Get Out of the Grocery Store
Did you know there are other places to find superfoods outside of your typical grocery store? Yes indeed! While we’re all used to seeing our neighborhood grocery store and health food place, what we often fail to remember is that we can also venture out to ethnic stores, co-ops, and local farms.
For instance, instead of spending more money on herbs, spices, and produce at conventional stores, the ethnic shops (whether that be Greek, Asian, Hispanic, Indian, etc.) will more often than not sell them at more affordable rates. You’ll most likely be paying a lot less in these places than you would at the grocery store. Not only that, you’ll have the opportunity to try new foods that maybe aren’t available depending on where you normally shop. For example, Asian supermarkets often sell foods like lotus root, taro, daikon radish, and tatsoi greens, along with various forms of miso that you wouldn’t find anywhere else. Indian grocery stores can sell you turmeric for a whole pound and at a more affordable rate compared to other stores that sell them in tiny spice jars.
Then you have food co-ops. Food co-ops are like an organized community grocery store, and they’re an excellent way to get a hold of seasonal produce while simultaneously supporting local businesses. In doing so, you’re picking food that’s generally higher in quality nutrients compared to imported goods that may already be going bad or low in nutrients. If you don’t have a local co-op, you can still look for a local farm. Reach out to them for deals on fresh eggs, dairy, meat, and produce. You’ll once again be getting access to real, fresh food while supporting a local business!
Your Turn
Tell me, have you any superfood swaps you’d like to share? Ever tried any of these tips? Let’s get the conversation started down in the comments!
Sources:
[1] https://www.healthline.com/health/food-nutrition/are-sardines-good-for-you#1
Private Member |
ft. lauderdale, fl, usa
This is a wonderful article! You just inspired me to look for co-ops in my area and there indeed is one in fort Lauderdale. I’m so excited, I gotta try it out! They create a box for you and you gotta be creative and cook with what you’re given, I love that!
I also noticed you’ve stepped up the game in terms of grammar and stylistics, good job!
Private Member |
For cheaper herbs & spices, find a store with a bulk section! It’s way cheaper, plus you can buy as much or as little as you want and depending on the store you might even help the environment by reusing an empty spice jar from home. If you use a lot of a certain herb/spice, ask if your store offers bulk/case discounts!
In addition to co-ops, local farmer’s markets are a great way to find local, fresh ingredients. Sometimes there’s also opportunities to get what are called “seconds” from local growers- basically the fruit and vegetables that don’t look as pretty but are fine to eat- for way cheaper. What I love about getting my produce from local growers is it’s usually picked ripe, rather than being picked prematurely and ripened in a box, so it’s more flavorful and nutritious. Plus I love being on a first name basis with the people who grow/raise my food. Another option is to grow your own or find a community garden and volunteer, it’s a great way to be active and get fresh produce!
As for meat, find a local rancher with good practices and buy directly from them. If you have the space, consider buying a whole or half animal- the upfront cost is higher, but it’s less per pound and that freezer full will save you money in long run. If you don’t have the space or funds, find several other families interested in the same product so you can pool funds and split the animal between everyone.
Private Member |
st. peter, minnesota, usa
Don’t forget that you can grow some of your own produce. I’ve been harvesting raspberries, carrots, beets, onions, burgundy okra, tomatoes, rainbow chard, hot chilies, coriander, basil, thyme, apples, legumes and more from my garden this year (yes, I do have a big yard, but my friend living in a high rise in the city grows tomatoes in pots on the patio & when I lived in a condo I grew leafy greens under a grow light indoors).
Private Member |
santiago, chile
Great article, Zuzka, thanks for sharing! I personally enjoy seasonal products, as they are packed with nutrients and usually cheaper than non- seasonal. I also started a mini herb garden at home where I can get fresh basil, mint, oregano and thyme any day 🙂
Private Member |
austin, texas
Great post and great ideas..