Event Review: Super Foods Showcase and Tasting

Super Foods, Courtesy: WordPress.com
Super Foods, Courtesy: WordPress.com

Event Name:    Super Foods Showcase and Lecture
Purpose:         Identify, discuss, prepare and taste Super Foods
Sponsor:         Sponsored by Gates Public Library, presented by Larry Bauld
Location:        Gates Public Library, Rochester, NY 14620
When:             Saturday, April 25 2015, 3:00 PM – 4:30 PM
Cost:               Free, pre-registration required

Event Overview

Larry Bauld, Culinary Instructor, showcased Super Foods – foods that are dense in nutrients and antioxidants and provide many health benefits. He expertly discussed a list of Super Foods and prepared three recipes using several of them. Each of the 25+ attendees sampled the recipes and discussed Super Foods.

Larry Bauld has over 20 years of retail food experience. He has worked with organic produce, natural foods and supplements, and seafood.

Super Foods

What exactly is a Super Food? Our friends at wikipedia.com offer the following:

“The Macmillan Dictionary defines ‘superfood’ as a food that is considered to be very good for your health and that may even help some medical conditions.”

“The Oxford Dictionary definition states a superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being.”

Some people criticize the use of the term Super Food as merely a marketing tool to sell products. I am not endorsing or recommending that you eat these foods – I am merely sharing with you some information which I found interesting. I would urge you to check with your doctor, nutritionist, or dietician before making any changes to your food plan.

Here are a few definitions of terms used in describing some of the super foods:

Antioxidants -are substances found in plants that soak up free radicals like sponges. They neutralize free radicals, which damage cells, clog arteries and contribute to chronic illness and aging.

Free Radicals – are a byproduct of normal cell function. When cells create energy, they also produce unstable oxygen molecules. These molecules, called free radicals, have a free electron. This electron makes the molecule highly unstable. The free radical bonds to other molecules in the body – causing proteins and other essential molecules to not function as they should.

Probiotics -live bacteria and yeasts that are good for your health, especially your digestive system. They are often called “good” or “helpful” bacteria because they help keep your gut healthy.

Shown below is the list of Super Foods provided by the instructor, listed in no particular order:

1. Greek Yogurt

  • Includes lots of protein and probiotics, improves digestion and bolsters the immune system
  • A great healthy substitute for sour cream, cream cheese and mayonnaise

2. Quinonia

  • One of the few grains or seeds that provide all nine essential amino acids which our bodies cannot produce
  • Contains 8 grams of protein per one cup serving

3. Blueberries

  • Filled with fiber, vitamin C, and cancer-fighting compounds
  • May improve memory

4. Kale

  • provides more antioxidants than any other fruits or vegetables
  • great source of fiber, calcium and iron

5. Chia

  • contain the most essential fatty acids of any plant
  • loaded with magnesium, iron, calcium, and potassium

6. Oatmeal

  • high in fiber and antioxidants
  • shown to help lower cholesterol levels, aid in digestion and improve metabolism

7. Green Tea

  • contains EGCG (epigallocatechin), a phytochemical that slows irregular cell growth

8. Broccoli

  • exceptionally high levels of vitamin C and folate (which can reduce the risk of heart disease)
  • packed with vitamins, minerals and fiber

9. Strawberries

  • high in vitamin C (1 cup satisfies your daily vitamin C requirement)

10. Salmon

  • high in protein and omega-3 fatty acids, which may reduce the risk of cardiovascular disease
  • may also protect the skin from the damaging effects of UV rays

11. Watermelon

  • low in sugar and low in calories
  • high in vitamins A and C
  • includes lycopene, which could help protect the body from UV rays

12. Spinach

  • 1 cup contains the recommended daily dose of calcium and enough vitamin K to prevent bone loss
  • high in antioxidants and anti-inflammatories

13. Pistachios

  • naturally cholesterol free and high in protein, fiber and potassium

14. Eggs

  • low in calories at only 70 calories each
  • great source of omega-3 fatty acids, which are essential for heart health

15. Almonds

  • the most nutritionally dense nut (the highest concentration of nutrients per calorie per ounce)
  • high in fiber, potassium, calcium, vitamin E magnesium, and iron

16. Ginger

  • a natural remedy for an upset stomach and unwanted inflammation

17. Beets

  • contains betalains (the purple pigment) which may fight cancer and other degenerative diseases
  • high in vitamins, minerals and antioxidants

18. Beans

  • packed with fiber, folate, and magnesium
  • may help lower cholesterol and reduce the risk of certain cancers
  • high in protein and low in cholesterol

19. Pumpkin

  • contains high amounts of antioxidants and vitamins
  • contains beta-carotene, a pro-vitamin that the body converts to vitamin A, best for eye health

20. Apples

  • low in calories and high in fiber
  • Red Delicious varieties contain the most anti-inflammatory and antioxidant properties of all apples

21. Cranberries

  • helps fight inflammation, reduce the risk of heart disease, and improve oral health
  • may help prevent ulcers and yeast infections

22. Garlic

  • used to treat high blood pressure and heart disease
  • garlic extract may treat yeast infections in women and prostate issues in men

23. Cauliflower

  • contains glucosinolates, a phytochemical shown to prevent damage to lungs and stomach by carcinogens
  • may also prevent hormone-driven cancers like breast, uterine and cervical cancer, due to its interactions with estrogen

24. Leeks

  • contains organosuphur compounds, an immunity boosting nutrient

25. Lentils

  • high in protein, iron and other essential nutrients
  • could help protect the digestive system from stomach and gastric cancers

26. Cucumbers

  • high in antioxidants and anti-inflammatories
  • high in vitamin A and C and fiber

27. Coconut

  • high in fiber and omega-6 fatty acids
  • contains a number of antiviral and antibiotic properties, including lauric acid (an anti-bacterial)

28. Dark Chocolate

  • shown to reduce blood pressure and cholesterol
  • high in antioxidants



The three recipes which the instructor prepared were:

  1. Greek Yogurt Chicken Salad
  2. Blueberry-Ginger Bellini
  3. Coconut Dark Chocolate Drizzled Popcorn

Stay tuned for posts of the details of each of these recipes, including photos!



Sources: Alan Bauld and http://www.wikipedia.com and longevity.about.com and webmd.com



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