Health and wellness are uppermost in the minds of most of us since the coronavirus pandemic hit. The top food trends for the new year reflect that mindset. And you can find most of what you need at the Market!
IMMUNITY: No surprise here, building up your immune system will be a hot topic. Besides sleep, exercise, and reducing stress, a well-balanced diet is key. Nutrients like vitamins A, C, D, and zinc, all support the immune system. Immune-boosting foods include broccoli, garlic, ginger, spinach, carrots, and microgreens.
GUT HEALTH: We’ve known about Probiotics for a while now, but have you heard about Prebiotics and Postbiotics? They all contribute to a healthy gut. Good sources of Prebiotics are onions, leeks, greens, apples, and honey. For Postbiotics, add whole wheat, broccoli, and Brussels sprouts to the list. For Probiotics, you want fermented foods like sauerkraut, kimchi, and kombucha, along with sourdough bread, garlic, and ginger.
ANTI-INFLAMMATION: There is a growing awareness that chronic inflammation is a sneaky health problem and that there are some foods that help fight it. Besides nuts, beans, and avocados, fatty fish like salmon is good for reducing inflammation as are leafy greens and herbs.
PLANT PROTEINS: Many of us are trying to cut back on meat both for our personal health and for the health of the planet. However, we still need protein in our diets. There are lots of alternative sources of protein, including protein-rich fruits and vegetables like broccoli, spinach, potatoes, sweet potatoes, and Brussels sprouts.
Try these healthy recipes to up your health and wellness game this year. Microgreen Pesto is great on everything from whole wheat pastas to pizza, soups, sandwiches, salads, and veggies. The Sauteed Broccoli & Kale with Toasted Garlic Butter is a great way to get loads of healthy nutrients into a tasty side dish for your meals.
recipe from Sarah’s Dolce Vita
- 1 cup microgreens of choice
- 2 cups basil
- 2 garlic cloves
- juice of 1/2 lemon
- 1/3 cup parmesan cheese (vegan option: vegan cheese or nutritional yeast)
- 1/4 cup almonds
- 1/2 cup extra virgin olive oil
- Pulse almonds in a blender until a fine mealy consistency is reached. Set aside.
- In a blender, add the micro greens, basil, garlic, lemon juice, parmesan cheese, kale and half of the olive oil. Blend.
- Add the pulsed almonds and remaining olive oil. Blend until smooth. Serve on almost everything!
Make Ahead Tip: Store in an air-tight glass container for up to 5 days.
Sauteed Broccoli & Kale with Toasted Garlic Butter
recipe by Lia Huber for Eating Well
- 1 bunches kale (about 3/4 pound)
- 1/2 cup water, divided
- 1 large head broccoli, trimmed and cut into florets (about 12 cups)
- 1 tablespoon extra-virgin olive oil, divided
- 2 tablespoons unsalted butter
- 3 cloves garlic, thinly sliced
- 1/8 teaspoon crushed red pepper, plus more for garnish
- 1/2 teaspoon salt
- Remove tough stems and ribs from kale; coarsely chop the greens. Cook the kale in 1/2 cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. Transfer to a colander. Cook broccoli the same way with the remaining 1/2 cup water. Transfer the kale to a large bowl; drain the broccoli in the colander. Wipe the pan dry.
- Heat ½ tablespoon of oil in the pan over medium-high heat. Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl. Heat the remaining oil in the pan. Add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl.
- Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. Drizzle the butter over the vegetables and sprinkle with salt; gently toss to combine. Serve topped with a sprinkling of crushed red pepper, if desired. Makes 6 servings.
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. Finish with Steps 2-3 just before serving.