With the Super Bowl approaching, my intention is to fully exploit the theme and plant the seed for a more literal interpretation — with super bowls, one-bowl meals filled with super foods that naturally lower blood pressure, stabilize blood sugar, lower cholesterol and boost metabolism, giving you a home team advantage to play up to every day.
Not sure where to start? Here are a few ideas:
1. The Fruit Bowl
Power Food: Apples, Pears and Berries
Studies show the equivalent of an apple or pear a day slashes the risk of stroke by up to a third. Not a fan of apples? Try blueberries, blackberries or raspberries, which contain anthocyanins, powerful compounds that appear to help prevent weight gain, further slashing the risk for cardiovascular disease.
Power Prep: An easy way to create a heart-healthful breakfast bowl is to start with chia seeds. Mix 3 or 4 tablespoons for every cup of plant-based milk. Let this mixture sit for at least 20 minutes or even overnight to give them a chance to fully gel. Top with a freshly sliced apple or pear, berries, any additional fruit, like raisins or figs — the more colorful the better — and your favorite spices, like fresh cinnamon. If you want to add a touch of more sweetness, drizzle with a little maple syrup. You can serve these nutrient-dense bowls for breakfast or as a tasty snack.
2. The Beet Bowl
Power Food: Beets and Leafy Greens
Studies show that beetroot juice lowers blood pressure up to 4.5 points, thanks to the body’s ability to convert the goodness in beets to nitric oxide, which helps to relax and dilate blood vessels — encouraging proper blood flow. To reap the benefits, drink the juice or go straight to the source.
Power Prep: A delicious way to eat beets is roasting them, which makes them wonderfully tender while bringing out their natural sweetness. Consider mixing bright, beautiful roasted beets with dark leafy greens, either raw or sautéed. To really make it a meal, add some beans and your favorite spices or salad dressing. This vegetable combo makes for a potassium-packed dish, which, when combined with a low-sodium diet, helps support healthy blood pressure.
3. The Super Bowl
Power Food: Legumes and Whole Grains
Lentils, beans and peas have the ability to help steady blood sugar with close to 8 grams of fiber per 1/2 cup serving. Fiber is a nutrient rising to all-star fame, as it helps you feel full and escorts heart-attack causing cholesterol from the bloodstream.
Power Prep: Dress up any bowl — leafy greens or whole grains — with your favorite beans. Add red peppers, onions and cilantro for a flavor-packed dish that’s brimming with vitamins A, C, K and folate, which work together to support immune function and strong bones. (It’s no wonder these foods are on the list of Tom Brady’s favorites!) Or go wild and add a variety of beans to chili — the ultimate one-pot bean dish — which is perfect on cold winter days.
For additional tips and hundreds of heart-healthful recipes, visit NutritionMD.org.
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Super Bowls to Kickstart Your February originally appeared on usnews.com
