7 New Super Foods

By: Matthew Kadey

Maqui berries are a dietary staple of the Long-living Mapuche Indians of Chile. Brimming with age-avenging antioxidants, this deep purple super fruit is not shipped fresh to the United States. Instead, look for the freeze-dried power, processed to retain all the health-giving properties of its natural form.

Maqui Vinaigrette
Serves 4

•1/4 cup extra virgin olive oil
•2 Tbsp. balsamic vinegar
•1 Tbsp. macqui powder
•1 Tbsp. honey
•1/2 lemon, juiced
•1 garlic clove, minced
•1/4 tsp. sea salt

Place all ingredients in a food processor and blend until well combined. Drizzle over your favorite greens.

Chia Seeds
A staple of the ancient Aztecs and famously hawked as a novelty product to the tune of “Ch-ch-ch-chia!” the seeds are experiencing a renaissance. They are now a mainstay in the health food aisle for their copious amount of calcium, omega-3 fatty acids and dietary fiber a whopping 11 grams per ounce.

Coconut Chocolate Chia Pudding
Serves 4

•2 tsp. instant espresso powder
•1 1/2 cups light coconut milk
•1 large banana
•5 Tbsp. chia seeds
•3 Tbsp. maple syrup
•2 Tbsp. unsweetened cocoa powder
•1 tsp. vanilla extract
•1/2 tsp. cinnamon
•1 8 tsp. cayenne (optional)
•1 8 tsp. sea salt
•Raspberries (optional)
•Dissolve espresso powder in 2 Tbsp. of hot water.
Combine this mixture with all ingredients, except for the raspberries, into a food processor and blend until smooth. Pour puree into a bowl and let sit in the refrigerator for two hours to thicken. Divide among serving bowls and top with raspberries if desired.

Hemp Oil
Don’t worry; this stuff is legal. The earthy-tasting oil, made from pressed hemp seeds, has 25 times more omega-3 fatty acids than olive oil. Hemp oil is too delicate for heating, so keep it out of the frying pan and store in the refrigerator to maintain freshness.

Hemp Cilantro Pesto
Serves 8

•1 1/2 cups cilantro, packed
•1/3 cup walnuts
•1 3 cup grated Parmesan cheese
•1/2 lemon, juiced
•2 garlic cloves, chopped
•1/4 tsp. sea salt
•1/3 cup hemp oil
In a food processor, pulse together cilantro, walnuts, Parmesan cheese, lemon juice, garlic and salt. With the machine running, pour the hemp oil in through the feed tube and process until well mixed but still slightly grainy.

Black Rice
Brown rice may be a healthier choice than white, but black rice trumps them both. Also called “forbidden rice,” as it was once reserved only for the plates of Chinese emperors, black rice contains a payload of antioxidants. Scientists have found that a diet rich in antioxidants may help with exercise recovery by reducing muscular damage.

Scallops with Rice Puree
Serves 4

•1/2 cup black rice
•2 cups low-sodium chicken broth
•1 shallot, chopped
•2 garlic cloves, chopped
•1 Tbsp. fresh ginger, chopped
•1/2 lemon, juiced
•1/4 tsp. Kosher salt
•1 lb. sea scallops
•Salt & pepper (to taste)
•1 Tbsp. olive oil
•2 Tbsp. fresh chives, chopped
Place rice and chicken broth in a medium-sized saucepan, bring to a boil, reduce heat and simmer covered until rice is tender, about 25 minutes. Place cooked rice as well as cooking liquid along with 1/2 cup water, shallot, garlic, ginger, lemon juice and salt in a blender or food processor and blend until smooth. Add additional broth if the mixture is too thick.

Rinse scallops under cold water, pat dry with a paper towel and season with salt and pepper. Heat oil in a skillet over medium-high heat. Sear scallops until just opaque in center, about 90 seconds per side. Spread the black rice puree on serving plates and place scallops on top. Garnish with chives.

Cacao Nibs
Cacao trees bear football-shaped fruit pods filled with large seeds (called beans) that are processed to make chocolate. By smashing these seeds into bits, you end up with crunchy cacao nibs. The nibs’ nutritional perks include stellar amounts of fiber, antioxidants and magnesium. A recent Journal of Physiology study suggests that antioxidants in cacao may help bolster exercise endurance.

Cacao Nib Fruit Salad
Serves 4

•2 Tbsp. honey
•1/2 lime, juiced
•1/2 tsp. lime zest
•1 cup strawberries, sliced
•1 cup pineapple, diced
•1 cup blueberries
•1 banana, sliced
•1/4 cup cacao nibs
•1/3 cup unsalted almonds, sliced
•2 Tbsp. fresh mint, chopped
Place honey, lime juice and 2 Tbsp. water in a small saucepan. Warm over low heat until honey has dissolved into liquid. Stir in lime zest and let cool. Place strawberries, pineapple, blueberries and banana in a large bowl. Add cacao nibs and honey syrup and toss to coat. Serve garnished with almonds and mint.

Green tea, meet your matcha. Matcha is derived from the Chinese phrase mo cha, meaning “to grind tea.” In this practice, the drinker ingests whole tea leaves, which provide a giant dose of disease-thwarting antioxidants and brain-boosting L-theanine.

Matcha Smoothie
Serves 2

•2 cups low-fat milk
•1 tsp. vanilla extract
•1 Tbsp. honey
•3/4 cup silken tofu
•1 tsp. matcha powder
•1/2 tsp. ground ginger
•1/4 cup walnuts, chopped
•1 cup frozen mango cubes
Place ingredients in a blender and mix until smooth.

Indigenous to Ethiopia, teff is the world’s smallest whole grain, with each grain no bigger than the period at the end of this sentence. It’s also a nutritional dynamo replete with impressive amounts of fiber, B vitamins, magnesium, calcium, zinc and iron. Blessed with a rich, nutty flavor, teff is also gluten-free.

Teff Porridge
Serves 4

•3/4 cup teff
•1 tsp. cinnamon
•1/4 tsp. ground cloves
•2 Tbsp. brown sugar
•1/3 cup ground flax seed
•1/2 cup hazelnuts, sliced in half
•1 cup blueberries
•1/4 cup pure maple syrup
In a medium saucepan, bring 3 cups water to a boil. Add teff, cinnamon and stirring often to prevent lumping. Mix in sugar, flax seed and an additional 1/3 cup water. Heat for another five minutes, or until teff is tender. Add more water if mixture is too thick. Divide teff among serving bowls and top with hazelnuts, blueberries and maple syrup.

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