7 superfoods that you need to keep in your kitchen – faithful training

With more than 30 years of experience in fitness and nutrition, as well as the founder of Faithful Workouts, I am passionate about helping people achieve their health and fitness goals. Living a healthy lifestyle should never be limited or leave you feeling deprived. Take part in the search for joy in the process of learning to properly fuel your body, always striving for perfection over perfection.

To help you build a solid nutritional foundation, today I want to share with you 7 superfoods that you should always have in your kitchen and how to cook quick, healthy dishes using them.

1. Quinoa

Sometimes mistaken for grain, quinoa is actually a seed and, of course, gluten free. This is one of the best products for long-lasting energy. This is a complete protein, which means that it contains a sufficient amount of all nine essential amino acids and is loaded with antioxidants. This superfood also has anti-inflammatory properties and is actually a member of spinach, Swiss mantle and beets!

When I cook quinoa, I always do extras. It's great to have on hand so you can mix it with eggs for breakfast, sprinkle it with salad or soup. It is also a great substitute for rice when creating your favorite roast. One of my favorite recipes is our Quinoa & Black Bean Salas salad with lemon sauce. Click here for the recipe.

2. Dark deciduous green

Spinach, cabbage and chard contain a large amount of folate and contain nitrites, which convert fat cells into fatty brown cells that promote weight loss. Leafy greens also reduce the risk of cognitive decline, thereby maintaining health. Their anti-inflammatory properties promote heart health and reduce the risk of developing diabetes. In addition, they are an excellent source of non-dairy calcium.

I buy a bag with organic, pre-washed "green power" almost every time I go to the store. One of my “go to” breakfasts involves putting two handfuls of greens in a saucepan. I cook them with medium heat. As soon as they wither, I crack an egg right over the green. I cover my saucepan and cook over medium heat until my egg is set.

I also add a handful of these amazing greens to my cocktails, soups, open-faced sandwiches and salads. At dinner, I put some butter in a saucepan and heated it over medium heat with a large clove of minced meat. I add a handful of greens and covers. As soon as they fade, I stir in vinegar and a little salt, and they make a side dish, rich in nutrients.

3. Avocado

Because who does not like avocado … and for good reason! This is not only an amazing tasting, but also a lot of health benefits. It is high in monounsaturated fat, which is good for you! When you eat avocados with other rich nutrients, it improves nutrient absorption. If you eat avocado salad, you absorb 25% more nutrients from your salad!

Avocados also reduce the risk of heart disease and increase the level of LDL cholesterol in the blood. Avocados are nutrients with a high content of pantothenic acid (one of 8 B vitamins that helps the body convert food (carbohydrates) into fuel (glucose) that the body uses to produce energy), fiber and vitamin K.

One of my favorite ways to start my day is a slice of organic toast with 1/2 avocado sliced ​​on top. I also make amazing desserts using avocados. (Yes, you read that correctly!) For a delicious, but healthy recipe for a cake with chocolate cream. Click here for the recipe.

4. Wild caught salmon (or cod, flounder, sole, trout)

Salmon is an excellent source of omega-3 protein and fat, which helps reduce the risk of heart disease, cancer and depression, keeping the mind strong and improving health. I highly recommend wild caught salmon over a raised farm.

We have many great salmon recipes included in our online cookbook, but here’s one of my favorites. Mix 1 tbsp. L. Concentrate orange juice. 1 tsp crushed fresh ginger and 1/4 cup soy sauce. Place one 4 oz salmon fillet in a ziplock bag and pour the liquid over it. Marinet for at least an hour. Remove the salmon and cook on the grill or in a hot pan. Such a great taste!

5. Organic pasture grown eggs

Eggs are an excellent source of protein, contain all the B vitamins that your body needs, and are high in omega-3. It is important to buy organic eggs grown on pasture. They are worth the extra cost, because the eggs that come from corn with pastures mean that they can roam freely in open grasslands, eat an organic diet, use bugs and worms, see daylight, not give hormones or antibiotics, have darker / more saturated yolks, were known to taste better and have better nutritional profiles in vitamins A, E, beta-carotene and omega-3.

I usually take the remaining vegetables from lunch and warm them for breakfast and eat them with egg-eggs on top. I like to start my day with all the nutritional benefits of my vegetables and egg protein. I also like to make hard boiled eggs early in the week so that I can grab one when I need fast protein.

6. Almond oil

Almond oil contains large amounts of magnesium and monounsaturated fats for heart health. It also contains large amounts of vitamin E and is an excellent source of manganese, copper, vitamin B and riboflavin, which are necessary for energy. Remember to be a diligent consumer and check the ingredients to make sure that there is only almonds and salt without adding sugar or oil.

When I feel weak in energy, I grab a spoon and dig up some almond oil, which gives me an energy boost. I also make excellent culinary tastings and cocktails containing almond oil. Check out this recipe, which is loaded with flavor, but not sugar. Click here for the recipe.

7. Regular organic yogurt (with live active cultures)

Yogurt is an excellent source of protein, improves digestion and has a high calcium content for strong bones. When I buy simple Greek yogurt, I look for more than 20 grams of protein and less than 10 grams of sugar (sugar should come from natural lactose, without adding sugar). I also check that it includes a large number of live active cultures. Digestive problems are growing, because the bacteria in our gut is not in order. We eat processed foods containing preservatives that destroy our intestinal bacteria. Live active cultures in yogurt help to shed the good bacteria in our system.

One of my favorite ways to eat yogurt is to put 1 cup of berries in a small saucepan. I cook them over low heat until they are soft and juices are released. As soon as they cool down, I stir the berries and juices in 1 glass of yogurt. Then I squeeze fresh lemon or orange juice into yogurt and on top with cinnamon and chopped pecans.

I also make a great sauce just by mixing equal parts of plain yogurt and salsa. I put it on top of the grilled chicken breast and filled it with fresh cilantro.

I hope I took some of the guesses from a healthy diet and showed you ways to incorporate these nutritious, dense foods into your daily diet. Do you have a favorite super product? Leave me a comment that I would like to hear from you!

If you are interested to learn more about how to properly feed your body, be sure to subscribe to our Free loyal and suitable plan, It includes 100 or recipes, prepares videos and daily PLUS menu plans for workouts for all levels of fitness, which have been proven to improve your work time and overall health.

** The bonuses of our videos include optimistic Christian music, because we really put God at the center of everything we do!

I'm praying for you!

Michel Spadafora