In this episode of GoGreenfields, River and Terran head to the backyard garden alongside their mother, to begin an investigation of the vitamin- and nutrient-rich growing there.  Though there currently are no regulations or legal definitions as to what can and cannot hold the label ‘superfood’ in the United States, superfoods are generally considered to contain a wide variety of essential nutrients while packing large doses of antioxidants, polyphenols, vitamins, and minerals. The earliest recorded example may have taken place in the early 20th century around World War I, used as part of a food marketing strategy. In 2007, the European Union passed legislation banning the term superfood on packaging unless the claim could be backed by scientific evidence.

Having researched such information, River and Terran consider which of their homegrown foods could be considered superfoods.  Then, with the help of Thrive Market, they head to the kitchen to create some delicious superfood snacks.

For those who want to get the biggest nutritional bang for their bite, here are some of the most common superfoods:

• Kale is jam-packed with vitamins. Eating one cup of chopped kale gets you over 200% of your daily value of vitamin A, 134% of your daily value for vitamin C, and almost 700% of your daily value for vitamin K! Also, kale contains important minerals like manganese, potassium, and copper.
• Dates are packed with nutrition and have a lot of health benefits.
• Figs (fresh or dried) provide 6% of the daily value for calcium and iron and 7% of the daily value for potassium.
• Apricot seeds help fight cancer.
• Walnuts reduce inflammation and help slow down the risk of heart disease.

Much of the information shared in this episode and these shownotes was found in the following sources:

Perlmutter, A. (2014, Aug. 14). 4 Reasons Why Kale is a True Superfood. Retrieved from https://www.drperlmutter.com/4-reasons-kale-true-superfood/#:~:text=Kale%20is%20jam%2Dpacked%20with,like%20manganese%2C%20potassium%20and%20copper

Phadnis, V. (2019, May 28). Recipe: Here’s why you should consume superfood dates. Retrieved from https://www.deccanherald.com/specials/recipe-here-s-why-you-should-consume-superfood-dates-736665.html

The Honest Company. (2014, Jul 14). July’s Superfood: Figs. Retrieved from https://www.honest.com/blog/lifestyle/nutrition-and-fitness/julys-superfood-figs/13417.html#:~:text=Figs%20are%20today’s%20featured%20superfood,the%20Daily%20Value%20for%20potassium

Freeman, L. 12 Superfoods You Need to be Eating. Retrieved from https://startcooking.com/12-superfoods-you-need-to-be-eating#:~:text=Apricots%3AThe%20oft%2Dforgotten%20apricot,and%20portable%2C%20than%20fresh%20ones.&text=Bok%20choy%20(Chinese%20cabbage)%20is,to%20guard%20against%20certain%20cancers

Louisiana State University Health Sciences Center. (2017. Jul 28). Walnuts may promote health by changing gut bacteria. Retrieved from https://www.sciencedaily.com/releases/2017/07/170728100832.htm#:~:text=%22Walnuts%20have%20been%20called%20a,changes%20to%20the%20gut%20microbiota.%22

River’s Superfood Power Protein Balls

“My power ball recipe calls for figs, dates, walnuts, and apricots. Figs are very good for your daily value of iron, potassium, and calcium. Dates are good for health benefits. Apricots help fight cancer and last, and walnuts are good for reducing inflammation and heart disease.”

Ingredients

• 1/2 cup flaked coconut
• 1 cup raw cashews
• 8 dried dates pitted
• 1/2 cup dried apricots
• 2 tablespoons honey
• 1 teaspoon vanilla

 Instructions

1. Add the coconut to the bowl of the food process and pulse until finely chopped.  Transfer coconut to a small bowl and set aside.
2. Add the cashews, dates, and apricots to the food processor bowl.  Pulse until very finely chopped.  
3. Add honey and vanilla, and process until it comes together in a smooth paste. 
4. Use a tablespoon to measure out even portions of the date paste. 
5. Roll the paste into a ball. 
6. Continue to roll the rest of the date mixture into balls and place balls onto a baking sheet. 
7. Roll each of the balls in the finely chopped coconut, and serve.  
8. Refrigerate leftovers in an airtight container.

Terran’s SuperFood Energy Bites

Ingredients

• 200g walnuts
• 200g dried figs
• 5 tablespoons desiccated coconut (unsweetened)
• 1 heaped tablespoon of cinnamon (although I love cinnamon so often use 2)

Instructions

1. Grind the walnuts
2. Remove all the fig stems, coarsely chop and then blend
3. Add cinnamon and coconut and blend the mixture again
4. Empty mixture into a bowl and mix with hands
5. Shape into balls and enjoy now or pack away to enjoy on the go

Paleo Popsicles

Ingredients

• 1 ½ C (soaked) cashews
• 1 tsp of vanilla
• ½ cup of coconut milk
• ¼ cup of avocado oil
• ¼ cup maple syrup 
• 6 packs of stevia
• ¼ cup cocoa butter

Instructions

1. Blend together all the ingredients in a nice blender as the base. Pour the mix into three separate bowls and create 3 different flavors. 
2. For the first flavor, we used turmeric and spirulina to make the color for the mint chip and poured in a healthy dosage of chocolate chips.  We then added 15-20 drops of peppermint essential oil. 
3. For the second flavor, we added acai powder for the acai popsicle. Add 2 teaspoons of acai powder, into one of the bowls. 
4. For the third flavor, the chocolate reishi popsicle, we added cocoa powder and reishi mushroom powder. 
5. Have fun and invent your own favorite flavors.

Recommended Products

• Thrive Market
• Get your own non-stick silcone baking sheets

This superfoods episode is brought to you by…