7 “new” super foods to try in 2017
The term “functional foods” first surfaced in the 1980s, and came to mean those foods that were fortified with added ingredients, or used as supplements. But today’s functional foods are from the land, not the lab; they may be naturally fermented or aged to enhance their benefits, but they’re otherwise unprocessed.
By definition, “functional foods” are those that have a disease-preventive impact on health that goes beyond basic nutrition. They’re not necessarily novel, expensive, or hard to find. Oatmeal is functional because it contains soluble fiber to lower cholesterol, and cruciferous vegetables are functional by virtue of their cancer-preventive compounds. So you can find plenty of functional foods in any grocery store. But for the slightly more adventurous, here are seven selections you may not have tried.
Also known as black garlic, fermented garlic isn’t strictly fermented; it’s made by keeping whole bulbs of garlic in a warm, humid environment for several weeks, then allowing them to oxidize until the flesh turns soft and dark. This process gives fermented garlic a rich, slightly sweet flavor that’s reminiscent of prunes, balsamic vinegar, and raisins, while also removing most of the garlic’s pungency, which makes the fermented version much more versatile in cooking.
Functional benefits: The “fermentation” process used to make black garlic may enhance its ability to prevent cancer and fight tumors. The process also increases levels of antioxidants, especially s-allyl cysteine (SAC), a powerful anticancer compound.
How to use it: Sauté it with fennel and onions; finely mince it and add to aioli or homemade mayonnaise; chop it and add to scrambled or deviled eggs with chives.
Insects have been used as food for thousands of years around the world, dating as far back as the 8th century BC, when royalty dined on locusts and cicadas. In modern times, insects are a low-fat, highly sustainable source of animal protein. Cricket flour offers a more palatable, Westernized approach to eating bugs. Made by drying or roasting farmed crickets, then grinding them into a fine powder, cricket flour has a mild and slightly nutty flavor.
Functional benefits: Crickets are extremely high in protein, with more protein and omega-3 fats than beef, eggs or chicken. They’re also very high in
vitamin B12. Unlike other sources of animal protein, cricket flour also contains fiber.
How to use it: Mix cricket flour into pizza dough before baking; stir into lemon-poppyseed pancake mix; use as a base for cheddar and chive scones.
Also called cactus fruit, the prickly pear comes from a type of cactus with flat leaves and red, pear-shaped fruits that are native to Mexico and the Southwest. Both the fruit and the flat leaves, called nopal, are traditional in Mexican cuisine. You’ll find them fresh at larger grocery stores, especially in the Southwest, or in Latin American markets. Or look for frozen purée.
Functional benefits: Prickly pear helps normalize cholesterol levels and control high blood sugar and insulin resistance. It’s traditionally used in Mexico to prevent hangovers, likely because of the fruit’s anti-inflammatory effects. It’s also rich in betalains, a hard-to-find antioxidant that gives beets and Swiss chard stems their color.
How to use it: Combine prickly pear with honey and sparkling water for a refreshing mocktail; use as a base for jelly; whisk the pulp with rice vinegar and sunflower oil for a bright salad dressing.
- 12 prickly pears
- ¼ cup honey
- 1 tsp. freshly squeezed lemon juice
- Wash and cut each prickly pear into quarters, leaving skins on.
- Place fruit in food processor, and process until pulpy and thoroughly blended. Press liquid through fine sieve, and discard solids.
- Place prickly pear juice, honey, and lemon juice in saucepan, and bring to a boil over medium-high heat. Reduce heat to low, and cook 10 minutes, or until mixture thickens. Remove from heat, and cool.
Native to Asia, and widely grown in Africa and the Caribbean, bitter melon is traditionally used in Chinese and Indian cuisine. It’s also a folk remedy used to treat stomach ailments, diabetes, fever, and respiratory diseases. It has a pronounced bitter flavor and, when cooked, an uneventful texture, much like zucchini or summer squash. You can find it in some larger grocery stores and Asian markets.
Functional benefits: Bitter melon juice and extracts help balance blood sugar, lower glucose, treat diabetes, reduce cholesterol, prevent fatty liver disease, and fight obesity.
How to use it: Thinly slice bitter melon and stir-fry with vegetables and oyster sauce; blanch it by dropping in boiling water for 30 seconds to remove bitterness, then rinse with cold water and toss with oil and vinegar; juice it with apples and cucumbers for a refreshing beverage.
This traditional Japanese food is made by fermenting whole soybeans. It’s similar to miso, but much more pungent. It’s traditionally eaten for breakfast with soy sauce and chopped green onions. But because of its overwhelming scent (reminiscent of ammonia or gym socks) and its sticky, slimy texture, it’s a challenging food for many Westerners. It can, however, be stirred into strong-flavored foods to disguise its odor and texture. Natto shouldn’t be cooked, since heat will damage its beneficial enzymes.
Functional benefits: Natto is rich in nattokinase, an enzyme that’s created during the fermentation process. Nattokinase has been shown in many studies to decrease blood clotting, which can protect against stroke, heart attack, and other cardiovascular diseases, and may protect against breast and prostate cancer. Natto is also high in Bacillus subtilis, a type of probiotic that’s especially useful in treating inflammatory bowel disease and other gastrointestinal conditions.
How to use it: Add to fried rice after cooking; stir into scrambled eggs with lots of green onions and garlic; spread on toast and sprinkle with minced ginger, chopped onions, and tamari.
Mushrooms and other fungi have been used for thousands of years for both culinary and medicinal purposes. Some of the more exotic varieties, such as reishi, maitake, and turkey tail, are hard to find except in supplement form. Commonplace shiitakes, available at almost any grocery store, are equally potent and versatile for culinary uses.
Functional benefits: Shiitake is high in lentinan, an immune-supportive compound with powerful antiviral effects. Shiitakes may also inhibit cancer cells, reduce blood pressure, normalize cholesterol levels, reduce triglycerides, and fight obesity.
How to use it: Thinly slice and stir-fry with broccoli, carrots, and olive oil; sauté with garlic and toss with cooked pasta; remove the stems, toss with oil, and roast until tender.
- 1 tsp. cornstarch
- 2 Tbs. low-sodium soy sauce
- 2 tsp. minced fresh ginger
- 2 tsp. Thai chile sauce, such as sriracha
- 2 cloves garlic, minced (2 tsp.)
- 1 tsp. sesame oil
- 3 Tbs. organic canola oil, divided
- 1 14-oz. pkg. extra-firm tofu, drained and cut into bite-sized cubes
- 1 lb. bok choy, cut into 1 ½-inch pieces
- 2 cups sliced fresh shiitake mushrooms
- Whisk together cornstarch and 1 tsp. water in bowl. Whisk in soy sauce, ginger, chili sauce, garlic, and sesame oil.
- Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate.
- Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in soy sauce mixture, and stir-fry 1 minute, or until hot.
From a tree that’s in the same family as fig and mulberry, the jackfruit is native to Asia and traditionally used in everything from curry to candy. More recently, jackfruit has gained popularity as a meat substitute. Unless you live in a large metropolitan area, or have a good local Asian market, it’s hard to find in its whole form; look for it dried, or in packages or cans.
Functional benefits: Jackfruit is high in protein, vitamin C, and potassium, and is a valuable low-fat, soy-free, gluten-free meat substitute. It also contains compounds called lectins that have been shown to inhibit herpes simplex and other viruses
How to use it: Cook in coconut milk with curry and vegetables as a meat substitute; roast with onions and peppers, then simmer in barbecue sauce and serve with rice; cook jackfruit in a mixture of coconut oil, chili powder, smoked paprika, and coconut sugar, shred with a fork, and serve on tacos.
- 1 Tbs. organic margarine
- 1 large onion, halved and thinly sliced (2 cups)
- 1 20-oz. can young jackfruit in brine, rinsed, drained, and pulled apart into shreds
- ¾ cup low-sodium vegetable broth
- 4 Tbs. lemon juice, divided
- 2 tsp. dried oregano
- 1 tsp. low-sodium soy sauce
- ¾ tsp. ground coriander
- Heat margarine in skillet over medium heat until sizzling. Add onion, and sauté 3–4 minutes, or until softened. Add jackfruit, and cook 20 minutes, or until browned and caramelized.
- Add broth, 2 Tbs. lemon juice, oregano, soy sauce, and coriander, and season with salt and pepper, if desired. Simmer 10–15 minutes, or until liquid has almost completely evaporated.
- Stir in remaining 2 Tbs. lemon juice.
Jackfruit is native to Southeast Asia
Make Any Food Functional
Cooking with products found in the supplement aisle is a trend we’re definitely on board with—and it makes it easy to boost the nutritional value of any recipe. Superfood-style ingredients like protein powders, probiotics, green foods, collagen powder (and the list goes on) turn ordinary recipes into super healing foods. This Detox Collagen Chia Pudding is not only a sweet way to detox, but it’s made with collagen powder—great for younger-looking skin and healthy joints.
- 2 cups vanilla coconut milk or vanilla almond milk
- ½ cup chia seeds
- 1 scoop of NeoCell Super Collagen Powder
- Pinch cinnamon
- ¼ cup fresh pineapple chunks
- 1 Tbs. fresh blueberries
- Create a milk base by blending the coconut or almond milk, and collagen powder in a blender for 2 minutes on high speed.
- Stir in cinnamon.
- Add milk base to chia seeds, and allow to soak for about 15 minutes.
- Add pineapple chunks and top with fresh blueberries.