The best thing about beans that you can easily keep them in stock at home, either uncooked or as cooked beans in cans. I prefer the later, as they are much faster available and easier to prepare.


What they contain and why they are good for you

  • Beans are a great source of protein, but also a delicious source of fiber, B vitamins, iron, folate, potassium, magnesium, and many phytonutrients
  • It is recommended that you should eat four ½ cup servings of beans per week
  • They are a great source of protein for vegetarians as well
  • Read more




Despite their special smell when cooked, I have always loved broccoli, and they are a great and versatile vegetable for so many dishes. They also add nice color and I think it also looks pretty.


What it contains and why it is good for you

  • Broccoli is one of the most nutrient-dense foods known, this means it offers an incredibly high level of nutrition for a very low caloric cost
  • This superfood is loaded with fiber, antioxidants to fight cancer, and vitamin C to aid in iron absorption
  • Learn more




Kale is part of the cabbage family and is either purple or green.

KaleWhat it contains and why it is good for you

  • Similar to any other super food, kale is loaded with vitamin A, B complex, and C and it is also a powerful antioxidant
  • One portion of kale is equal to just about 36 calories and can fulfill your Vitamin A needs for the entire day
  • It is also rich in beta carotene and enhances vision
  • It is rich in dietary fiber and contributes to effective weight loss
  • More information and image are taken from Superfood Lists – Kale Superfood


I usually always have some frozen peas in my freezers, as they are great to be added to a variety of dishes, and they also taste so good on their own as well.

MINOLTA DIGITAL CAMERAWhat they contain and why they are good for you:

  • Whether freshly picked or bought frozen, peas are packed with vitamin C
  • They are also a rich source of fiber and contain lutein, which is important for healthy eyes
  • It’s advisable to steam peas instead of cooking in water, as the vitamin C content gets diminished in water
  • This is a great site about the health benefits of peas and it also contains other great information about healthy eating for the whole family



Pumpin is just amazing! Living here in the US, it’s often associated with Halloween, but it’s actually available all year round and super versatile! And I think it’s actually classified as a fruit, but oh well, since I use it more for savory dishes, I’ll leave it here for now.

pumpkinWhat is contains and why it is good for you

  • All in all, pumpkin is a real nutrition superstar, because it is high in fiber and low in calories at the same time, and it contains no saturated fats or cholesterol
  • It is also rich in dietary fiber, anti-oxidants, minerals, vitamins
  • This vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
  • Lastly, it is inexpensive, available year round in canned form and incredibly easy to incorporate into recipes
  • More information about pumpkin health benefits 


Contrary to a common belief, spinach doesn’t contain very high levels of protein, nevertheless, it has many nutritional benefits.


What it contains and why it is good for you:

  • Spinach and it’s green, leafy sidekicks, are among the most nutritious foods on earth, this means, spinach provides more nutrients than any other food
  • Its content makes the spinach such a powerful health promoter: beyond the well-known iron, it also contains carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine and, interestingly, plant-derived omega-3 fatty acids
  • It is recommended to buy as dark leaves as possible, as these contain the most nutrients
  • More about Spinach health benefits


Tomatoes are something that I always have at home – because you can just use them for so many recipes. And they are such a great source of lycopenes.


What they contain and why they are good for you

  • Tomatoes contains a lot of lycopene
  • Lycopene is a powerful antioxidant that gives tomatoes their deep red color and protects against disease
  • Eating a single serving of tomatoes increases the lycopene level in your bloodstream
  • When tomatoes are cooked, their lycopene content becomes even more available to your body – and your body also uses lycopene better when tomato products are prepared with fat such as olive oil
  • More information on health benefits of tomatoes

Source for superfood list and images are taken from

Superfoods Rx

Spinach picture

Book: Superfoods – The 50 best foods for you! Published by Parragon Books Ltd., UK, webpage

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