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6 superfoods to add to your diet

recipes by: Charlotte Samuel, H-E-B Culinary Nutritionist

Focus on food that will give you more bang for your calorie buck. Superfoods are foods that are more nutrient dense. Calorie for calorie, when compared to other foods, they provide us with more vitamins, minerals, protein, and fiber. Learn about each superfood and start incorporating them into your diet with the recipes below. 

 
superfood berries

Berries
(Blueberries, blackberries, strawberries and raspberrries)

Berries provide a good source of vitamin A, vitamin C, and fiber to help you feel fuller, longer.
 
 
superfood broccoli leaves

Broccoli Leaves

 
The leaves of your favorite broccoli plant are edible and a solid source of nutrition with twice the protein, iron, and zinc of kale. 
 
 
 
 
superfood quinoa
 

Quinoa

 
This gluten free whole grain is a good source of fiber and a complete protein. Serve quinoa in a pilaf, warm as a breakfast cereal, or use a filler in a meatloaf. 
 
superfood lean beef

Lean Beef

 
On average, a 3 ounce serving of lean beef boosts protein, zinc, and vitamin B12, all for about 150 calories. To find lean beef options, look for words like "round" or "loin" in the name. 
 
 
superfood avocado

Avocado

 
This nutrient-dense fruit is a source of monounsaturated fat, as well as fiber. Mix 1/5 of a medium avocado into 8 ounces of nonfat plain Greek yogurt for a yummy vegetable dip or blend into a breakfast smoothie with 1/2 cup of berries and a teaspoon of honey. 
 
superfood salmon

Salmon

 
A 3-ounce serving of salmon provides a boost of omega 3 fatty acids. Aim to include fatty fish such as salmon or tuna in your meal planning at least twice per week to obtain your recommended omega 3 polysaturated fats.