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100 Super Foods – Do you eat these?

If you ever wonder…"what should should I eat," post this list of 100 super foods in your kitchen and build your meals and snacks around them.

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice

Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous
Canola oil
Dark chocolate
Green tea
Olive oil

Your Turn:  Please share your ideas for including more of these super foods in your diet.  got recipes?  Please share!

Other comments about this list of 100 are welcome too!

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  1. Rebecca says:

    Here’s the first section: Vegetables. As you can see there’s really not many we don’t have.
    Vegetables
    Asparagus –we have this steamed.
    Avocados—I eat this ¼ of one at a time, just plain.
    Beets—never been a fan of these, I keep trying. I like them pickled.
    Bell peppers –Love these
    Broccoli –eat these all the time—usually steamed.
    Brussels sprouts — eat these all the time—usually steamed but sometimes roasted.
    Cabbage — eat these all the time—usually steamed, sometimes sautéed.
    Carrots –love baby carrots raw
    Cauliflower — eat these all the time—usually steamed. but sometimes roasted.
    Collard greens –not a fan
    Crimini mushrooms –love these
    Cucumbers –love these
    Eggplant –I like these roasted
    Garlic –use all the time
    Green beans –.only if I can get fresh ones.
    Kale –Love this in soups
    Mustard greens –Only raw
    Onions –a staple at our house
    Peas –another staple
    Portobello mushrooms –when I can afford these
    Potatoes –I don’t eat much of these unless it’s baked
    Rainbow chard –never had this
    Romaine lettuce –One of my favorite greens
    Shiitake mushrooms –these have been too expensive
    Spinach –in frittatas, pizzas, and stir fry but mostly raw
    Summer squash –Love these
    Sweet potatoes/yams –Baked, baked and more baked…YUM
    Swiss chard –not usually
    Tomatoes –a staple
    Turnip greens
    Winter squash—baked, roasted

  2. Rebecca says:

    as for the Calcium rich, I don’t do as well.
    Calcium-Rich Foods
    Almond milk –never tried this
    Cheese, low fat –mozzarella
    Cottage cheese, low fat –I actually get Fat free
    Milk, skim or 1% –I use dry milk
    Orange juice with calcium –would rather have the orange
    Rice milk –never tried this
    Soy milk –never tried this
    Yogurt with active cultures, low fat—all kinds of yogurt.

  3. Rebecca says:

    The the fruits:–as to how I fix them–I usually just eat them plain. I have an apple a day with 2 couple pieces of dark chocolate and I have 5 prunes every day. Right now I also have 1/2 grapefruit. As summer approaches, I’ll be having the berries, cherries and melons.
    Fruits
    Apples –a staple
    Apricots –dried
    Bananas –a staple
    Black olives –a staple
    Blackberries –I use frozen
    Blueberries –I use frozen
    Cantaloupe—love this
    Cherries –I can hardly wait for these to be in season. I just eat them plain
    Cranberries ––a staple
    Figs –occasionally
    Grapefruit –a staple in season
    Grapes –a staple
    Honeydew melon –love these
    Kiwifruit ––a staple
    Lemons –a staple
    Limes –a staple
    Nectarines –a staple in season
    Oranges –a staple
    Papaya –both fresh and dried
    Peaches –a staple
    Pears –not really a favorite
    Pineapple –a staple in season
    Plums –a staple in season
    Prunes –a staple
    Raisins –not a favorite. I’d rather have some of the other fruits.
    Raspberries –use frozen
    Strawberries –only fresh
    Watermelon –a staple in season

  4. Rebecca says:

    Grains, I’ve used most, but the more “exotic” or what people consider that I haven’t used.
    Grains
    Amaranth –haven’t had this, but want to try it.
    Arborio rice –This is good
    Barley –I’ve used this in soups
    Brown rice –Use this all the time
    Buckwheat –haven’t done much with this
    Bulgur — haven’t had this, but want to try it.
    Corn –a staple
    Jasmine –haven’t had this,
    Millet –haven’t had this,
    Oats –use all the time (breakfast)
    Quinoa –absolutely love this.
    Rye –use when making bread
    Spelt –haven’t had this,
    Triticale –haven’t had this,
    Wheat berries –use this when making bread
    Whole grain breads, cereal, pasta –a staple
    Whole wheat breads, cereal, pasta –a staple
    Wild Rice –love this

  5. Rebecca says:

    Proteins
    Almonds –28 every night
    Beef, lean –grilled
    Black beans –in various dishes
    Cashews –love these
    Chicken, skinless / Turkey, skinless –an absolute staple
    Chickpeas –learning how to use these
    Egg whites –mostly use whole eggs
    Eggs –have these about 2-3 times a month
    Fish, unbreaded/Seafood, unbreaded/ Tuna, canned or fresh –all the time 3-4 meals a week
    Flaxseed –I had to cut back on these because I was getting too much fiber.
    Garbanzo beans –learning to like these
    Hemp seeds –haven’t tried
    Hummus –love this
    Kidney beans –in various dishes
    Lima beans –in various dishes
    Lentils –in various dishes
    Miso –like this, but my husband doesn’t
    Navy beans –in various dishes
    Nuts –in various dishes
    Peanut butter, natural –Love to have 1 TBSP and just eat it.
    Peanuts –they’re ok
    Pinto beans –in various dishes
    Pork, lean –grilled
    Pumpkin seeds –love to eat the ones I dry and fix.
    Salmon, canned or fresh –had this for lunch yesterday.
    Sesame seeds –Love these
    Soybeans –roasted are great
    Sunflower seeds –eat these especially when I’m traveling to help keep me awake
    Tahini –haven’t really tried this all that much.
    Tempeh/ Veggie burgers –haven’t tried this
    Tofu –I like this, but my husband doesn’t
    Walnuts –I’m allergic to these
    Wild game, skinless—I don’t have access to this except the local stores and it’s really expensive.

  6. Hi Rebecca – you win the award for eating the most super foods! Bravo….and you’re willing and eager to try some of the ones you’re not familiar with. Thanks for sharing. Cheryl

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