The minute something is labeled as healthy, it instantly becomes unappealing. Who wants to eat a plate of chopped celery, carrots, and tomatoes when you could have a packet of chips and a bar of chocolate?
We’ve been told to eat more greens, cook fish twice a week, and cut out the candy for years. But none of it has worked. Obesity is still increasing, fast food rules supreme, and a plate of raw vegetables is not the snack of choice.
But what if the vegetables got a makeover? Instead of a bowl of steamed carrots, it was a platter of baby honey-glazed carrots accompanied by chargrilled citrus asparagus. Suddenly, those uninspiring carrots sound a little more appetizing.
17 Healthy Superfoods That Help Slow the Aging Process
Most of us would pay good money to slow the aging process, but it turns out you don’t need to, as many everyday foods are packed with everything we need to live a healthier and longer life.
Here are 15 healthy superfoods that help slow the aging process and have been given a sizzling makeover.
Sardines
Sardines are a powerhouse fish full of omega-3 goodness. Both the fresh and tinned varieties pack a good health punch.
As quoted in GoodRX Health, sardines are full of minerals, including iron, magnesium, phosphorus, zinc, and potassium.
However, that alone doesn’t inspire me to grab a tin off the shelf when I go shopping. But presented to me as grilled Mediterranean sardine filets, I see them in a completely different light.
Prunes
The name doesn’t conjure up great memories. As a kid growing up in the ’70s, we had prunes and custard once a week to help my Dad with his constipation. Now, if that doesn’t put you off, nothing will.
However, prunes, which are dried plums, are small but mighty in the health stakes. Studies have shown they’re good for more than just constipation. They can also help prevent bone loss and, in some cases, reverse it.
As a prune makeover option, try port-infused prunes or spiced cinnamon prunes.
Artichokes
According to a Stanford Report, researchers found that vegetables became popular when they were described more decadently. As far as artichokes are concerned, the more decadent, the better.
But don’t be too hasty to cross artichokes off the list. They can help with cholesterol levels, blood pressure, and irritable bowel syndrome.
I recently attended a dinner where we were served grilled artichoke with garlic aioli, which I thoroughly enjoyed.
Cauliflower
Cauliflower is a nutritional superstar because it’s fat-free and cholesterol-free. You can eat as much as you want without affecting your calorie intake.
However, it does have one drawback: it’s known to give you rather bad wind, so it’s best to avoid it on a date night.
It’s a great source of folate, which is especially beneficial during pregnancy, and it’s high in vitamins C and K.
But if the thought of cauliflower isn’t floating your boat, try giving it a tahini makeover. Roasted cauliflower steaks with tahini drizzle will make your mouth water.
Marmite
Hear me out on this one. I know it’s traditionally a British thing and not something we see on the shelves, but it’s high on the benefit list. It’s particularly good if you’re struggling to sleep, as it’s rich in magnesium.
A study conducted by the University of York found that Marmite could help with anxiety and depression.
Being a born-and-bred Brit, I’m partial to a slice or two of Marmite toast, but it’s perfect as a vegetable glaze.
Brussel Sprouts
Another candidate for causing outbursts of wind is the brussel sprout. I have to admit I’ve never been a fan, but my husband loves them. He insists on cooking them with Christmas dinner and has managed to convert me. Adding butter, garlic, and bacon gave them a whole new flavor.
The flavor wasn’t the only thing that impressed me. According to Push Doctor, they are a good source of Vitamin K and are known to help reduce blood clotting.
Celery
Celery is one of those crunchy vegetables that is impossible to eat quietly. It’s often relegated to a tray of crudités and used to scoop up the hummus dip. It’s also 95% water, making it an extremely low-calorie snack.
But there is so much more to celery than that. It’s full of potassium, vitamins, and antioxidants. According to the Academy of Nutrition and Dietetics, it’s also an excellent source of electrolytes. Plus, it’s been used over the centuries as a medicinal herb rather than a food.
Try celery and apple Waldorf salad or chilled celery and cucumber soup to tart it up.
Liver
Offal meat is an acquired taste, and unfortunately, I’ve never liked it. However, it’s a superfood packed with nutrients. It’s one of the best sources of iron and much more affordable than red meat.
As a child, liver and bacon were a staple dish on the family menu. My mum insisted it was full of protein, which a growing child needed, so I had to eat it.
I’ve since learned that Mum was right,
According to the Cleveland Clinic, liver has many health benefits and is a low-calorie meal option. If you’re like me and find it hard to stomach, try it pan-seared with caramelized onions.
Lentils
When I cook a meal for my vegan neighbor, I only use lentils. That’s because lentils are a great protein alternative to meat. Not only will they keep you full for longer, but they’re also not fattening.
A study in the Journal of the American Heart Association found that people who eat more plant foods have a lower chance of dying from cardiovascular disease.
However, they’re not exciting enough as a menu item. Giving them a French twist turns them from bland to bursting with flavor. Something like lentil and vegetable cassoulet or French lentil salad with Dijon vinaigrette would be a good option.
Turnips
The word turnip always makes me think of my Grandad’s allotment. He grew all sorts of vegetables, and his turnips even won prizes. Moreover, they are great for strengthening the immune system and fighting infections.
Their high fiber content also aids digestion and is a healthier alternative to Rennies.
My favorite way to cook them is to slice them in half and roast them in the oven with a maple syrup glaze. I challenge you not to enjoy them when cooked that way.
Cabbage
Unfortunately, the smell of cooking cabbage is not great. It’s pungent and recognizable anywhere. Luckily, what it lacks in pleasant aroma, it makes up for in nutritional value. It has plenty of health benefits, whether the pickled red variety or the classic white cabbage you find in coleslaw.
According to Medical News Today, it may help protect against cancer and reduce the risk of heart disease.
But how do we get past the smell and enjoy adding it to our menu? Try braised red cabbage with apples or cabbage rolls with wild mushrooms and rice.
Chickpeas
Chickpeas are the staple of most vegetarian and vegan curries. They’re also the main ingredient in hummus. But what you may not know is that they can help with the symptoms of menopause. As a compound food, they are known to mimic the effects of estrogen, one of the things lacking in a woman’s body during this time.
One study found that consuming 50 grams of boiled chickpeas daily reduced menopausal symptoms.
Other than curries, there are many ways to enjoy chickpeas, including roasted chickpeas with garlic and rosemary and chickpea and quinoa salad with lemon tahini dressing.
Dandelion Greens
I have to be honest; I wasn’t sure about this one. Dandelions, to me, are something you see in a field, not something you eat. But I stand corrected. They are, in fact, highly nutritious. The entire plant is edible and packed with vitamins, fiber, and minerals.
Traditionally, it’s been used as a digestive aid, and a few studies have examined its effectiveness against cancer. Unfortunately, there isn’t enough proof to make any substantial claims.
When in doubt, do what my French neighbor does and sautée them with lots of garlic and butter.
Sauerkraut
Originating in China, despite its German name, sauerkraut is fermented shredded cabbage that’s quite salty. It doesn’t sound very appetizing and is definitely a candidate for a creative description.
It’s another food that aids digestion and is a good source of probiotics. One report said that eating 75g of sauerkraut led to a significant reduction in Irritable Bowel Syndrome (IBS).
One of the best ways to try it is in a hot dog. The combination just works.
Canned Beans
No matter how you dress it up, beans aren’t going to get me racing to the dinner table, but that said, red kidney beans in a hot chili work well. But what about the nutritional side of things?
They’re heavy hitters in the health stakes and should be added to your weekly menu.
They’re a great source of protein with plenty of minerals, such as magnesium, iron, and potassium.
How can you make them more attractive? Smoky chipotle bean chili, herbed white bean Cassoulet, and Mediterranean three-bean salad all hit the spot.
Tahini
Tahini is a paste made from ground sesame seeds, originally from the Middle East. It’s the main ingredient in hummus, so you’ll no doubt have encountered it. It is an excellent source of plant-based protein, making it a popular choice among vegetarians and vegans.
As I have a vegan neighbor, I always have hummus in the fridge. It’s rich in essential minerals such as phosphorus, lecithin, magnesium, potassium, and iron, and contains methionine, aiding liver detoxification.
Try whisking tahini with olive oil, lemon juice, and a spoonful of water to create a creamy salad dressing.
Kefir
Kefir is a fermented milk drink that originated in the Caucasus Mountains. It is made by adding kefir grains, a symbiotic culture of yeast and bacteria, to milk, which results in a tangy, slightly carbonated beverage.
It’s highly nutritious, providing a good source of protein, calcium, and potassium. It’s okay for lactose-intolerant people because the fermenting microbes consume most of the lactose present in the milk.
It’s versatile and is used in many recipes. Its acidity makes it a fantastic marinade for meats, helping tenderize proteins while adding flavor.
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Kylie Lang is a nationally syndicated travel journalist with bylines on the Associated Press Wire & more, a lifestyle writer, and the founder and editor of Your Lifestyle Library (yourlifestylelibrary.com). She holds a BA (Honours) in History from the University of Kent and is a member of the British Guild of Travel Writers.