SUPERFOODS - PART 4: COLLARD GREENS, FREEKAH, ITALIAN PARSLEY, JICAMA, AND PLANTAINS
- Dr. Moran Sciamama Saghiv
- Sep 28
- 4 min read
Updated: Oct 10
In the journey towards better health, superfoods are emerging as key players. They are rich in nutrients and provide numerous health benefits. In this edition of our superfoods series, we’ll look into five remarkable ingredients: collard greens, freekah, Italian parsley, jicama, and plantains. Each one offers a delicious flavor along with essential vitamins, minerals, and antioxidants, contributing to your overall wellness. Let’s explore what makes each of these superfoods special and how to easily add them to your meals.
Collard Greens: A Leafy Green Powerhouse
Collard greens belong to the cruciferous vegetable family, which also includes broccoli, kale, and Brussels sprouts. Known for their excellent nutrient profile, collard greens have become a staple in many health-focused diets. These leafy greens are rich in vitamins A, C, and K. A single cup of cooked collard greens can provide up to 54% of your daily recommended intake of vitamin K, essential for bone health. Additionally, their high fiber content, approximately 5 grams per cup, supports digestion and helps you maintain a healthy weight. Incorporating collard greens into your diet is easy. You can sauté them with garlic and olive oil, mix them into soups and stews, or even use them as wraps for fillings. Their slightly bitter flavor pairs well with a variety of ingredients, enhancing dishes like vegetable stir-fries or grain bowls.
Freekah: The Ancient Grain
Freekah is an ancient grain harvested while still young and green, then roasted to develop its nutty flavor. Gaining traction in modern kitchens, this grain is not only delicious but also highly nutritious. Freekah is packed with high protein content, offering around 6 grams per serving, along with 8 grams of fiber. This high fiber content aids in regulating blood sugar levels and supports a healthy digestive system. Additionally, freekah is an excellent source of magnesium, iron, and B vitamins. Consider using freekah in diverse dishes, such as salads, grain bowls, or as a side dish. Its chewy texture works well with roasted vegetables and fresh herbs. You might enjoy it as a substitute for rice or quinoa, which can enhance the nutritional value of your meals.
Italian Parsley: More Than Just a Garnish
Italian parsley is often seen as just a garnish, but it is a culinary herb that brings a wealth of nutrients. This vibrant herb is rich in vitamins A, C, and K, and also contains antioxidants that help fight inflammation. Not only does Italian parsley contribute to your health, but it also adds a fresh flavor to dishes. You can use it in salads, sauces, marinades, or simply sprinkle it over meals for an aromatic touch. To get the most from Italian parsley, try adding it to pesto, tabbouleh, or soups. Its versatility can enhance a variety of cuisines, from Mediterranean to Latin American dishes, making it an easy ingredient to include in your cooking.
Jicama: The Crunchy Root Vegetable
Jicama, often called Mexican turnip or yam bean, is a crunchy root vegetable that’s low in calories and high in fiber. This crisp veggie offers many health benefits. Loaded with vitamin C, jicama supports your immune system and promotes healthy skin. With about 6 grams of fiber per cup, it aids digestion and helps you feel full longer, which can be beneficial for weight management. Jicama can be enjoyed raw, sliced into sticks for dipping, or added to salads for extra crunch. You can also experiment with cooking jicama in stir-fries or use it as a potato substitute in various recipes. Its mild taste absorbs the flavors of the other ingredients it is paired with, adding to its culinary appeal.
Plantains: The Versatile Superfood
Plantains, commonly mistaken for bananas, are a starchy fruit widely used in tropical regions. They are packed with complex carbohydrates, fiber, and essential vitamins and minerals. Rich in potassium, plantains support healthy blood pressure levels. They also provide vitamin A and vitamin C, contributing to your overall health and wellness. You can prepare plantains in several ways, from frying them into tostones to baking or boiling for a healthier option. Their versatility allows them to shine in both savory dishes and desserts, making them an excellent choice for your next meal. Try adding them to stews or curries for extra flavor and nutrition.
Embrace the Power of Superfoods
Incorporating superfoods like collard greens, freekah, Italian parsley, jicama, and plantains into your diet can have a remarkable impact on your health. Each of these ingredients brings unique benefits and can easily fit into various dishes. By embracing these superfoods, you not only enhance your meals but also take meaningful steps toward a healthier lifestyle. On your next trip to the grocery store or farmers' market, consider picking up these nutrient-dense foods. Elevate your culinary creations and nourish your body with their rich flavors and health benefits. Enjoy the journey to better health!
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