5 Forgotten and Cheap Superfoods

It's not difficult to empty your wallet on the latest and trendiest super foods on the market imported from distant lands. While these foods, such as coconut oil, raw cacao and goji berries, have incredible health benefits that certainly make them superfood-worthy, this post is about the forgotten and inexpensive ones that you might be passing by while grocery shopping.

In order for a food to be claimed "superfood-worthy", it typically has a high level of antioxidants and is a great source of vitamins and minerals that are proven in studies to be effective at everything from balancing blood sugar to reducing the risk of many different types of cancer. But that's not to say you need to blow your bank account to achieve all of these amazing health benefits. You can find all of these same benefits in these 5 forgotten and cheap superfoods below!

This is the "champagne of yogurt". I did not coin that though – it's actually what this effervescent product of fermentation has been referred to and I whole heartedly agree! It provides you with a megawatt dose of active live bacteria. In fact, 1 tbsp provides 5 billion good bacteria and 240mL has up to 88 billion - that's a whole lot of awesome creepy crawlies in your gut! 

This good bacteria is excellent for curing digestive problems such as ulcers, bloating, constipation and reducing bronchitis and pneumonia and is essential to a healthy strong immune system. 

Eggs are a wonderful low-cost source of high quality protein. Notice I said, the egg whites AND the yolk? That's right, you need to eat the whole egg to get all of these amazing nutritional benefits (and this just scratches the surface on all of the nourishing properties eggs provide)

• Source of choline – important for brain health, brain and memory development in the fetus
• Tryptophan – important for serotonin production, helps with sleep and relaxation
• Eye health – carotenoids in the yolk prevent macular degeneration.
• Really great for satiety – keeping your belly quiet until your next meal.
• Source of lecithin which reduces absorption of cholestero (and NO, eggs do NOT raise cholesterol levels!)
• An animal food that is actually anti-inflammatory
• Source of vitamins A and E, B vitamins B-6, B-12 and folate and of course, iron

These are some of my favourite egg-containing recipes:

• Guacamole Deviled Eggs
• Mini Sweet Potato Frittatas
• Zucchini Frittata Cups

Beets are such a wonderful fall/winter vegetable. Their natural sweet taste will satisfy that sweet tooth in no time! See for yourself and try my Beet Strawberry Muffins!

• Incredibly detoxifying – thanks to a chemical in beets called betaine which stimulates the function of liver cells, protects the liver and enhances detoxification.
• The beet greens are drenched in nutrients! In fact, 1/4 cup of the greens contains as much Potassium as 3 bananas!
• They are very high in vitamin A, C, K (skin and bone building).
• Beets green are high in chlorophyll which is a blood cleanser and wonderful for chelating heavy metals.
• Anti-inflammatory action which has been linked to reduction of tumour cell growth in human studies through the inhibition of pro-inflammatory enzymes.
• Great source of folate and fibre

• Beet Cashew Dip
• Warm Beet Kale Bowl
• Strawberry Beet Detox Juice
• The BBB: Beet Bean Burgers

This superfood dates back as far as 6,000 years ago, but it's a new experience for many! I love sauerkraut with some crackers or as a side dish - it goes with pretty much anything! Here's why I love sauerkraut:

• Contains good bacteria like lactobacillus which is an amazing source of digestive enzymes and helps to boost the immune system
• Less expensive than probiotics
• High in acetylcholine, a compound known to regulate the bowels, calm the nervous system, improve sleep patterns, and lower blood pressure.

Keep in mind, not all sauerkraut is created equal. So no, that sauerkraut at the hot dog stand isn't going to give you these benefits! If you're buying sauerkraut, you'll want to look for raw and unpasteurized. This is important because the good bacteria remains intact. It's also a wonderful choice for people who have trouble digesting raw cabbage. Otherwise, you can make it yourselfvery easily at home!

There is a lot of truth to “an apple a day keeps the doctor away”. Check out these health benefits!

• Lung health – some research shows apples can also help to prevent colon and breast cancer, but apples stand out in lung cancer prevention and asthma prevention.
• Blood sugar regulation – the polphenols in apples help to activate the muscle cell insulin receptors and drive more glucose into the cell for utilization.
• Heart Healthy – both pectin and polyphenols help to lower cholesterol
• Apples are a wonderful source of anti-inflammatory quercitin. In fact, one study showed that C-reactive protein was reduced after eating 1 apple. C-RP is a protein linked to inflammation.

Soak up these amazing health benefits by eating my Apple Spice Pancakes with Raspberry Compote!

If you wish to keep learning about forgotten and cheap superfoods, watch my YouTube video below (there are a few surprises that are not mentioned below!)

Share some of your favourite superfoods in the comments below!