TABLE OF CONTENTS
- Foreword 3
- Acknowledgments 5
- Table of Contents 7
- Chapter 1 – What Are Superfoods? 15
- Using Food As Medicine 15
- What Are Blue Zones? 16
- Superfoods and Nutrient Density 18
- Nutrient-Dense Superfoods 19
- Food and Cancer 19
- Obesity And Weight Loss Obsession 21
- Superfoods vs Exercise 22
- Chapter 2 – The Super Fruits 27
- Apples 27
- Apricots 28
- Avocado 29
- Bananas 29
- Blackberries, Blueberries, Strawberries 30
- Cantaloupe 32
- Cherries 32
- Cranberries 34
- Grapes 35
- Kiwi 36
- Lemons 37
- Limes 38
- Lingonberries 38
- Mangoes 39
- Oranges 39
- Papaya 40
- Peaches 40
- Pineapple 41
- Pomegranate 41
- Tomatoes 42
- Chapter 3 – The Super Veggies 45
- Artichoke 45
- Asparagus 46
- Beets 47
- Beans 48
- Bell Peppers 49
- Broccoli 49
- Brussels Sprouts 50
- Cabbage 52
- Carrots 53
- Edamame 54
- Hot Peppers 54
- Kale 55
- Mustard Greens 57
- Spinach 58
- Swiss Chard 59
- Chapter 4 – The Super Grains 61
- Barley 61
- Brown Rice 61
- Teff 62
- Millet 63
- Kamut 63
- Buckwheat 64
- Oats 64
- Quinoa 65
- Chapter 5 – Can Animal Foods Be Super Too? 67
- Organ Meats 67
- Grass-fed Beef 68
- Bone Broth 70
- Wild Salmon 71
- Eggs 71
- Sardines 72
- Grass-Fed Butter and Ghee 74
- Raw Milk and Kefir 74
- Chapter 6 – Additional Superfoods 77
- Black Soybeans 77
- Black Tea 77
- Camu Camu 78
- Chia Seed 79
- Cacao and Cocoa 80
- Coconut, Coconut Oil, Coconut Water 81
- Coffee 83
- Garlic 84
- Green Tea 85
- Hemp Seeds 86
- Lentils 86
- Lucuma 87
- Maca Powder 88
- Maqui 89
- Mesquite 91
- Mushrooms 91
- Onions 92
- Pistachios 93
- Potatoes 94
- Pumpkin 94
- Red Wine 95
- Seaweed 96
- Shiitake Mushrooms 98
- Sunflower Sprouts 99
- Sweet Potatoes 100
- Walnuts 101
- Water 101
- White Tea 102
- Yacon 103
- Chapter 7 – Super Herbs 105
- Nettle 105
- Aloe Vera 106
- Echinacea 107
- Ginseng 108
- Capsaicin 109
- Nutmeg 109
- Cumin 110
- Cinnamon 112
- Sage 115
- Peppermint 115
- Chapter 8 – Does How I Cook My Food Matter? 117
- Microwave 117
- Griddle 117
- Grilling 117
- Baking 118
- Frying 118
- Pressure Cooking and Boiling 118
- Steaming 119
- Poaching 119
- Sautéing 119
- Don’t Cook at All! 120
- Chapter 9 – Ideas for Using Your Superfoods 121
- Apricots / Granola 121
- A Different Breakfast Cereal 122
- Simple Artichokes 122
- Easy Baked Asparagus 122
- Slow Cooked Beans 123
- The Lonely Lentil 123
- Perfect Vegetables to Sauté 124
- Go with Kasha, Not Rice 124
- Grow Your Own Salad Sprouts 124
- Other Super Food Ideas 125
- Chapter 10 – Relevant Websites 127
- Afterword 129
- Glossary 131
- Index 151
