Superfoods - the Ultimate List

Hippocrates, an ancient Greek physician, often called the “father of medicine” stated “Let food be thy medicine and medicine be thy food.”  This has become one of my favorite quotes; as Hippocrates believed, so do I; diet is the foundation of good health and therefore, I cannot delegate to others the duties required to identify beneficial aspects of my diet and that of my family, nor depend totally on others to provide access to quality foods in support of good health.

Recent studies have brought certain dietary guidelines recommended by the federal government into question. A prime example, Americans were told for decades to pursue a “low fat diet” combined with a diet high in whole grains to promote good health. As a result, many Americans avoided eating meat, dairy, and natural oils that contained fat, such as coconut oil, etc. Now, studies are being published arguing the opposite - the human body requires a certain level of “good” fats in order to stay healthy, so the pursuit of a “low fat” diet in combination with a diet high in grains, according to these studies, has not benefited our health.

Combine this with new diet plans from private industry – seems like a new one pops up regularly to add to the confusion - the Mediterranean Diet, the Paleo Diet, and the Adkins Diet, just to name a few. And let’s not forget Veganism – the avoidance of eating any animal products.

Additionally, how can one give serious thought to diet without considering the politics surrounding our food system? From the foreign trade deals that have resulted in massive amounts of foods from other countries being imported into the U.S., often from countries that have questionable agricultural and processing practices, to our own agricultural, medical and pharmaceutical industries and their drive for monetary gain, the best interests of the American consumer, in my opinion, often gets thrown under the bus.

The matter of diet in pursuit of good health can be confusing and in some instances just down right daunting. While wading through the miasma between truth and marketing hype to identify foods capable of contributing to good health, I began noticing the term “superfoods” splashed across the Internet and in books. Article after article stated we need to be eating “superfoods” to support good health.

I was curious - what are “superfoods”? As I read the articles, I realized not everyone is on the same page about what is and is not a “superfood”, in fact, some people believe “superfoods” are nothing but a made-up name for a new marketing scheme; while others believe they represent certain nutrient-packed foods very beneficial to human health.

Okay, on a personal level, I can agree nutrient-dense foods could be considered “superfoods” – now, which foods are “superfoods”?

Trying to get an answer to that question is when it became obvious to me there is no definitive “superfoods” list. After searching through 20 different sources (Internet and books) ranging from those provided by doctors, health and exercise gurus, well-known chefs, etc., I realized in many cases it appeared each list was more or less the individual author’s opinion as to which foods fell into the “superfoods” category.

Among the sources there were some commonalities as to which individual foods could be considered “superfoods”, many commonalities among food categories, and then there were some – hmmm, what is this stuff?

At this point, I am asking myself how I can apply this information to get the most return for my time. Ultimately, I decided I wanted the information to become a tool to, 1) help identify a broad list of “superfoods”, 2) to aid in focusing on the most nutrient-dense foods, 3) to identify which “superfoods” could be raised on the ranch, and 4) to help in future planning.

I needed to organize the 20 different lists to allow for analysis, so I created a spreadsheet to input each food designated as a “superfood” from each source and then separated the foods into categories.

Once this was done, I assigned a number (a point) to each individual food; every time a particular food was mentioned from one of the sources, it received 1 point. For example, in the “berries” category, 8 different types of berries were mentioned with blueberries being mentioned a total of six times in the sources polled. Blueberries received 6 points, this was the most points received by any one berry. So, blueberries became the “superfood” within the “berries” category. I followed this same plan with each of the foods listed in each category. This took some time to work through; but, when finished this is how the foods ranked:

Category	Foods Listed	Ultimate Superfood
Berries	Acai, Blackberries, Blueberries, Cranberries, Goji Berries, Lingonberries, Raspberries, Strawberries	Blueberries
Seafood	Mackerel, Oysters, Wild Salmon, Sardines, Scallops	Salmon
Grains	Barley, Bran Flakes, Brown rice, Buckwheat, Oats. Wheat germ	Oats
Legumes	Alfalfa Sprouts, Beans, Lentils, Red Beans, Sprouts	Beans
Fruit	Apples, Apricots, Avocado, Bananas, Cherries, Dried Plums (Prunes), Dried tart cherries, Grapes, Kiwifruit, Noni, Papayas, Pears	Apples, Avocadoes
Citrus Fruit	Grapefruit, Lemon, Lime, Oranges	Oranges
Vegetables	Alliums, Asparagus, Potatoes, Beets, Cantaloupe, Carrots, Endive, Kelp, Leek, Olives, Pumpkin, Red Bell Peppers, Hot Peppers, Scallion, Squash, Sweet Potatoes, Tomato	Sweet Potatoes
Cruciferous Vegetables	Arugula, Broccoli, Brussels Sprouts, Cauliflower, Horseradish, Kohlrabi, Maca, Radish, Rutabaga, Turnip	Broccoli
Dark, Leafy Greens	Bok Choy, Cabbage, Collard Greens, Dandelion greens, Iceberg Lettuce, Kale, Mustard Greens, Romaine lettuce, Sauerkraut, Spinach, Swiss chard, Turnip Greens, Watercress, Chinese Cabbage	Spinach
Seeds & Nuts	Almonds, Chia seeds, Flaxseed, Pistachio Nuts, Sunflower Seeds, Walnuts, Quinoa	Walnuts
Dairy	Eggs, Fat-free milk and yogurt, Ghee, Grass-fed organic yogurt & kefir, Greek Yogurt, Raw, organic, grass-fed butter, Whey Protein Concentrate, Yogurt Spinach	Eggs
Misc.	Chicken Bones (Broth), Chicory, Coconuts & Coconut Oil, Dark Chocolate & Cocoa, Oregano, Parsley, Peanut Butter, Popcorn, Red Wine, Sugar (blackstrap molasses), Tea (green or black), Turkey, Turmeric, Watermelon	Dark Chocolate
Soy	Bean sprouts (soy), Black Soybean, Edamame, Natto, Soy milk, Soy nuts, Tofu	Soy Milk, Edamame

The foods listed as “ultimate superfoods” were the ones most identified in the sources as “superfoods” – but, and there is always a “but” – as I noted earlier some of this appears to be the opinion of the individual authors. Example: from previous research, I consider blackberries more nutrient-dense than blueberries; blackberries are higher in fat, higher in vitamins and minerals, etc. The one thing blueberries have going for them that blackberries do not – no seeds! In reviewing the “Berries” category as a whole, I identified several berries the authors considered “superfoods” that can be grown on the ranch. So, I will include them in future gardening plans for variety and to extend the growing season, especially blueberries.

With the exception of soy, which I avoid whenever possible, I enjoy all the foods identified as “ultimate superfoods” along with many of the other foods in their respective categories.   I feel very comfortable with the results as a whole. Being a “chocoholic”, the dark chocolate was definitely a winner! J

While there are things I cannot produce on the ranch, there are many that can be done so easily. It presents a challenge to try and incorporate as many as possible of the different foods in my future plans, particularly those that have value as herbal remedies, such as horseradish and oregano. For example, oregano is a great companion plant in the garden as it deters many garden pests.

The foods listed as “ultimate superfoods” are definitely something to consider including in one’s diet; however, I encourage readers to remember - moderation in all things – too much of a good thing, may not, in the end, be a good thing; include these foods as part of a varied diet for the best results.

Another of my favorite quotes –

“If one oversteps the bonds of moderation, the greatest pleasures cease to please.”

Epictetus (AD 55 – 135)

Many of the foods identified lend themselves to being grown in containers, so even those with limited space can take more control over their diet by growing “superfoods” organically!

I hope others gain value from this information and use it as a tool to improve their own diet and that of their families. May we all be blessed with good health!

5 Reasons to Grow Blackberries

Blackberries in the Spring

In addition to working with the livestock on the ranch, I enjoy gardening – with a caveat - when the Texas heat index is hitting 100 plus degrees, I don’t enjoy it very much. When choosing plants for my garden, I select  plants capable of providing multiple benefits – 1) a food source for pollinators, wildlife, and/or the livestock, 2) a food source for the family, 3) must be relatively easy to care for, so perennials are always high on my list, 4) it should be high in nutritional benefits and last but not least, 5) I consider plants with medicinal value a real plus.

One plant that fit all those requirements is blackberries. We have blackberries growing wild on the ranch and as long as they are not trying to take over the pastures or the canes are not so thick they are pulling the fences down, we leave them for the wildlife, especially the birds and the pollinators. I have harvested berries from these plants, but in addition to the thorns, the brambles created habitat for creepy crawly things, like snakes, and then there is the chiggers! If you have ever suffered from chigger bites you know where I am coming from when I choose to leave the wild blackberries for the wildlife!

All things considered I decided on two varieties of thornless blackberry bushes – Ouachita and Arapaho; I placed the two bushes in large containers in my garden. The containers were to keep the bushes under control and hopefully deter infestation by the creepy crawly things since the canes would not be in contact with the ground. Additionally, the containers prevent gophers from accessing the roots. So far the containers have worked wonderfully – the bushes are not trying to take over the garden and no creepy crawlies, no chiggers, no gophers! Of course, the thornless blackberries will do well planted directly into the ground as well; however, the containers work best in my particular situation.

In the spring, the blackberries will be one of the first plants to bloom; they produce pretty pink and white tinted blooms. Your garden will be buzzing with pollinators which is certainly a plus if you have other plants blooming at that time that require pollination.

The blackberries are very easy to care for – I filled the containers with compost when I planted the bushes and set the container in a sunny area of the garden. Each spring right before bud break, I add about 1 inch of compost with a small amount of fertilizer to each container. As the old canes die out after fruiting, I remove them from the plant and dispose of the canes. I monitor the soil moisture as I do with my raised garden beds and water as necessary; when the bush is putting on fruit maintaining moisture is very important. Since the canes are erect, they do not require trellising. The plants have proved to be very healthy with little to no pest or disease issues. That is all the care I give the blackberries and they produce well each year. If you have never grown blackberries, this article by Texas A&M University contains some good information to help you get started, if interested. 

Blackberries provide many health benefits – in fact many health food gurus place blackberries high on their “superfood” list. Why? Because those little black jewels are not just juicy and tasty, they are highly nutritious, containing many vitamins, minerals and flavonoids that promote good health. Blackberries contain impressive levels of phytochemicals known to protect against aging, inflammation, cancer and some neurological diseases.

So, it is easy to see why it is considered a “superfood”. In fact in a comparison between blueberries and blackberries, blackberries are superior in health benefits. Additionally, blackberries - roots, leaves, and fruit, have been used by herbalists for centuries, including modern time, for treating ailments such as diarrhea, dysentery, tonsillitis, angina, and hemorrhoids. In Biblical times, blackberry leaves were chewed for relief from bleeding gums.

Blackberry Syrup

 

Blackberries are also very versatile in the kitchen; they are used in cordials and other drinks, as syrups for pancakes, pastries, and over dairy products such as ice cream, cooked into cobblers, jams, jellies; they can be used as a replacement in any recipe that calls for raspberries.

 

Blackberries are a great addition to anyone’s garden and are often used in permaculture projects serving as a fruitful understory for trees.

 

These are the many reasons why I recommend blackberries – they are just “superplants”!

Fresh Fig Chutney

A few weeks ago our fig tree was in overdrive producing more than 2 lbs. of figs per day. I was drying figs, freezing figs, eating figs straight from the tree – finally I decided it was time to try something new – a fresh fig chutney. This was my first chutney and I was very pleased with the results. You will notice there are five 12-ounce jars; originally there were 6 but that one never made it past our dinner table. The first night we tried it with beef which was good, but it was absolutely wonderful the second night with pork. So, if you like pork and like figs, you might consider giving this recipe a try!

Ingredients:

2 lbs. fresh figs – rinsed and chopped into small cubes

4 apples – cored, peeled and chopped into small cubes

2 medium onions, finely chopped

8 oz. raisins

5 oz. ginger – peeled and grated

4 cloves of garlic – peeled and finely chopped

2 lbs. dark brown sugar

2 TBS salt

½ tsp. cinnamon

2 TBS yellow mustard seeds.

4 cups cider vinegar with the Mother

Instructions:

Place all the ingredients in a large pan and bring to a boil. Continuing cooking on low heat until the

liquid has reduced and the mixture has thickened to a consistency similar to jam. Stirring occasionally to ensure no sticking to the pan.

Place the mixture into hot sterilized glass mason canning jars with sterilized lids and bands. I used six 12-ounce quilted jar just because that was what I had on hand at the time.The cooking time to reduce the mixture to a jam-like consistency will depend on the size of the pan you use – it may be from 2 – 4 hours. Since I have a gas stove-top and there is no such thing as “low heat” on the thing (it is either off or boiling temperature), so I used an old, deep electric skillet. Now, I know why I kept insisting on keeping that skillet when my husband was urging me to get rid of it to save space! 

Be prepared for a very pungent smell in the house when this is cooking; but not to worry, the smell will dissipate as the mixture thickens. If you have a fan vent over your stove turn it on or if the weather is good open the kitchen window.

Once the mixture has been placed in the canning jars leaving ½ inch headspace in each jar. Remove the air bubbles and adjust headspace if needed. Wipe the rims of the jars with a dampened, clean paper towel; adjust the two-piece metal canning lids (lid and band). The lid and band should be “finger-tip tight”, to me this means tighten the band until you feel good resistance – do not crank down on the lid like Tarzan! You want the lid tight but it must be able to expel air during processing.

Once filled, place the jars in a boiling water-bath canner – process the jars at a rolling boil for 10 minutes.If this is your first time canning, I recommend you read Principles of Home Canning.