10 Foods with Hidden Health Benefits

We all hear about the importance of healthy eating, but why? What do we gain from eating more fruits and vegetables? Well, here’s a list of 10 “super foods” that can give you some serious health benefits when added to your diet. I listed just a few of the benefits found in them, because they are packed full of nutrients! Besides sharing what and why you should eat these foods, I also included potential snacks to make with them! All of these snacks are definitely worth a try in my opinion.
1. Chia seeds- Add to breakfast smoothies or in Greek yogurt. 2 tablespoons have double the antioxidants found in blueberries, 41% of your daily fiber, 100% more omega 3 fatty acids than salmon. Omega 3 lowers cholesterol levels, boosts brainpower, and improves blood vessel functions. Chia seeds are amazing!2d7b16370ae35ae88aa09f5ae52acdda
2. Blackberries- Blackberries make a delicious treat, especially when they are juicy and in season. Try a handful with cottage cheese, or with yogurt and granola or sliced almonds. Blackberries provide excellent source of iron and Vitamin K. Vitamin K prevents blood clotting and strengthens your bones.
3. Grapes- Have you tried frozen grapes? A healthy snack when you’re craving something cold. My roommate and I always eat these after we work out. Grapes are anti-inflammatory, stimulate your metabolism, and improve your vision. They also contain Vitamins A, B1, B2, B6, and C.
4. Tomatoes- Sprinkle a slice with mozzarella, garlic, basil, and olive oil. These contain beta-carotene that protects against sun damage. These colorful fruits also contain Vitamin A to improve vision and reduce risk of macular degeneration in your eyes.
5. Oatmeal- Add cinnamon, honey, and bananas to oatmeal for breakfast! (And always eat breakfast!) Oatmeal has high levels of soluble fiber, which makes you feel full longer, and controls blood sugar levels. Oatmeal also has 5 grams of protein for ½ cup, and it is low calorie! I used to really hate oatmeal, but over the years I’ve come to love it and now I have it for breakfast almost every morning.94822b42f68fbc4cefb80fce1661ff56
6. Avocadoes- I wish avocadoes were in season all year, they are one of my favorite snacks. Sprinkle half an avocado with garlic salt and olive oil for a quick and filling snack. They are rich in Vitamin E, which gives you healthier hair and skin- who doesn’t want that?! They also contain 35% more potassium than a banana. Avocadoes have more natural fiber than any other fruit- so you feel full longer. Natural fiber also aids in digestion and helps regulate blood sugar.
7. Kale-Sauté it first to bring out flavor, then add pine nuts, cranberries, and lemon-flavored dressing. Kale increases your metabolism and helps detoxify your liver and kidneys. It contains iron, Vitamins A and C, calcium, and is anti-inflammatory.
8. Sweet potatoes- Slice and drizzle with olive oil and bake at 375 for 30 minutes. Sprinkle with Parmesan cheese after. Sweet potatoes possess high levels of fiber and beta carotene. Those nutrients promote a healthy digestive tract, they and contain Vitamin C. Vitamin C boosts your immune system and your skin because it produces collagen.

9. Apples- Try with carob ships and peanut butter as a filling snack. Apples contain phyto-chemicals plus solid doses of flavonoids and carotenoids which lower disease risk and protect against cancer. They protect against osteoporosis, cataracts, and diabetes because of the antioxidants and high levels of soluble fiber.

10. Quinoa- Try it with black beans, corn, and salsa. It contains amino acids- the building blocks of protein (thank you high school biology for that fact). Quinoa is high in iron and calcium for strong bones. This grain also has riboflavin to improve your metabolism and energy production. It has twice as much fiber as other grains and carbs with a low glycemic index, so your body can convert it and use it without storing the carbs as fat.
Which of these are you going to try? Is there another super food that you love to snack on or cook in meals?

Boston Restaurants Entree/Dinner Recipe Sources Seafood

Pan-Seared Salmon with Parsnip Puree and Wild Rice

Parsnip Puree


  • 2 parsnips
  • 2 qts. half-and-half
  • salt


  1. Peel parsnips and cut them medium dice.
  2. Put the parsnip with the half-and-half on a medium size pot, season with salt. Bring to a simmer and cook for about 20 minutes on low heat.
  3. Once they are finished put the cooked parsnips on a blender with half of
    the liquid. Run it until you get a smooth and silky consistency. Taste and adjust for
    seasoning if needed.

Wild Rice


  • 12 oz. wild rice
  • 18 oz. oz vegetable stock
  • 1 clove garlic
  • 1 tbsp. olive oil
  • ¼ cup small dice carrots
  • salt and pepper


  1. In a large pot, heat up the olive oil.
  2. Sweat garlic and carrots then add the wild rice and stir well to coat the rice with the oil and season with salt and pepper. Add vegetable stock bring to a simmer and cook for 25 minutes.

Sautéed Kale


  • 1 bunch kale
  • 1 clove garlic
  • 1 tbsp. olive oil
  • ½ cup vegetable stock
  • 1 lemon
  • salt
  • fresh ground black pepper


  1. Clean the kale by taking the stem off and rough chop. Rinse with water and set
  2. Mince the garlic. In a medium size sauté pan add olive oil, wait until starts to
    smoke and add the garlic.
  3.  Sweat it for about 1 minute and add the kale, toss it and
    season it with salt and fresh ground black pepper.
  4. Add the vegetable stock and
  5. the juice of one lemon. Let it cook for about 8-10 minutes and set aside.



  • 2 ea. 6-8oz Atlantic salmon (skin on)
  • 1tbsp. olive oil
  • salt


  1. Take the salmon out of the fridge 8 minutes before you going to cook it (proteins
    cook better and more evenly when they are at room temperature).
  2. In a medium size sauté pan, heat up the olive oil. Wait until starts to smoke and place the salmon skin
    side down. Lower the heat to medium and cook for about 5 minutes.
  3. Turn the fish over while lowering the heat to low and cook for another 9 minutes.


  1. Place the parsnip purée on the bottom of two plates, with the back of a spoon make a
    circle with the puree.
  2. Place 3 oz. of the wild rice on top of the puree and 2 oz. of the kale on top of
    the rice on each plate.
  3.  Top it up with the cook salmon (skin side up) and finish it with a drizzle of
    a fine extra virgin olive oil.