Nutrition

Renew & Reset

Menu 7 was a celebration of everything we learned in the Renew and Reset Lunch and Learn Series – including disease prevention and management, macronutrient balance, healthy fats, foods to support healthy digestion, and foods that detoxify.

In my opinion, there are really no good or bad foods – but there are superfoods, sometimes known as functional foods. This Cook Together menu highlights foods with unique properties that yield additional benefits and disease preventive properties beyond basic nutrition. In the 1980’s, the Japanese government created a class of these functional foods. Because there is no legal definition of what is considered a functional food, we as consumers get to decide for ourselves. I like to think of functional foods as extra special gifts of nature – foods that promote energy, have healing properties and nutrition potency above and beyond other foods. This menu had this in abundance and also tasted amazing!

  • Salmon – Salmon contains a healthy dose of omega-3 fatty acids, which research suggest can help decrease risk of CVD, and also contains DHA, which can improve cognitive function. Another study found that just eating 3 oz. of salmon 2x/week can increase HDL, known as the good cholesterol (1). Salmon is also an excellent source of protein – it contains 17g of protein per 3 oz. serving.

 

  • Avocado – Avocado is one of the most nutrient-dense foods, is high in fiber and is a rich source of folate, potassium, vitamin E, and magnesium.

 

  • Asparagus – Asparagus is packed full of nutrients and fiber, and also has the superpower benefit of being a natural diuretic and can help flush excess fluid and salt from the body.

 

  • Onion/leeks – Leeks are an ancient superfood and along with onions and garlic belong to the Allium Genus. Onions and leeks are prebiotic and also rich in sulfur, which can support the liver and aid in digestion.

 

  • Tomatoes – Tomatoes are a cancer-fighting superfood, and contain lycopene, vitamins A, C, and E – all powerful antioxidants to help reduce free radical damage in the body.

Further Reading

https://academic.oup.com/ajcn/article/89/5/1657S/4596957