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Four Super Foods Adults And Kids Can Eat Everyday!

Updated on March 21, 2016

Super foods for the whole family

5 stars from 1 rating of Super foods

Un-Cooked Quinoa

Cooked Quinoa


Quinoa is grown in South America in the Andes regions of Peru, Chile, Argentina, Bolivia, Ecuador and Columbia. Quinoa has very high nutritive value. It has nutrients such as manganese, copper, phosphorus, magnesium, fiber, foliate and zinc. Quinoa is a fantastic food choice for many reasons and it’s becoming more and more popular in the United States, Canada, and Asia because of its amazing healthful properties, best of all it is gluten free. It is know that a daily intake of quinoa decrease your risk of inflammation and developing certain diseases.

How to Cook Quinoa

  • 1/2 cup raw quinoa (80g)
  • 1/4 tsp salt - optional
  • 1 2/3 cup water
  • 2 tsp oil - optional

Time: 1 hour

Servings: 2

You can also double up the portions and refrigerate it. You can use it in salads, baking, soups and many other dishes.

Instructions: In a strainer, rinse quinoa and drain. Bring a small pot with the 1 2/3 cup water to a boil; add the quinoa and all optional ingredients. Lower the heat to the lowest simmer, and cover. Simmer for 40 minutes, do not open the lid but turn off the heat completely and let it sit for 20 minutes. After this time, the quinoa should be light and fluffy. If it’s still too liquidly for any reason, simply turn the heat back on and stir for a few minutes until fluffy.

Uncooked Kabocha Squash

Roasted Kabocha Squash

Roasted Kabocha Squash

Kabocha has a low calorie and carbohydrates count, it is an excellent source of beta carotene. This is a powerful antioxidant and anti inflammatory, it is a good source of iron, vitamin C and some B vitamins. It also contains fiber, to boost the fiber intake eat the cooked skin of the kabocha squash. The nutrients in kabocha squash are vitamin a, vitamin A, vitamin C, fiber, vitamin B6, manganese, copper, potassium, vitamin B2, pantothenic acid, folate, vitamin K, omega-3 fats, magnesium and vitamin B.

The beta-carotene in the kabocha squash converts to vitamin A in the body. Vitamin A is vital for healthy white blood cells, for good immunity and for healthy vision. One serving of kabocha squash provides 70 percent of one day’s recommended requirements of Vitamin A, this will also helps to keep skin and hair healthy.

Cooked or roasted kabocha squash tastes delicious. Simply wash and cut into any shape you like, cook it water or bake in the oven. You can also puree it and make a delicious soup or stir fry with other vegetables.

How to Roast Kabocha Squash

1 kabocha squash
A pinch of salt
Black pepper
3 Table spoon of coconut oil

Instructions: Preheat oven to 400 degrees, wash and dry the kabocha squash. Cut in half and scrap out seeds with a spoon. Cut up into slices as desired, leave the skin on. Lay the pieces on sides on a a pan. Drizzle with coconut oil and toss until all sides are coated with the coconut oil. Sprinkle with the salt and pepper, toss again and roast for about 20 minutes or until soft.


Coconut Oil


Coconut is a complete food that is rich in calories, vitamins, and minerals. One whole coconut provides almost a full required daily essential minerals, vitamins, and energy. The coconut meat is edible raw and has many bioactive compounds that are essential for better health. The saturated fatty acids in the coconut are called lauric acid, which increases HDL cholesterol levels in the blood. HDL is lipoprotein, which is beneficial for the coronary arteries, it prevents it from blockage. The coconut water is a refreshing drink; it is packed with simple sugar, electrolytes, minerals, and bioactive compounds such as cytokinin, enzymes such as acid phosphatase, catalase, dehydrogenase, peroxidise and polymerases, these enzymes helps digestion and metabolism.

The coconut oil is extracted from dry kernel called copra and is excellent emollient agent. It is used in cooking, hair and skin. Research studies suggest that coconut water shows significant anti ageing, anti carcinogenic, and anti thrombotic properties.

The nutrients in coconut are minerals such as copper, calcium, iron, manganese, magnesium, zinc, B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine and potassium. Our bodies need these essential nutrients to thrive.

The best way to eat coconut is raw.



Garlic has been used as traditional remedy to maintain health and treat disease dating back to ancient Egyptian times. Garlic natural component includes allicin, this compound is activated when you chew and crush fresh garlic. The nutrients in raw garlic are manfanese, vitamin B6, vitamin C, copper, selenium, phosphorus, calcium, vitamin B1.

The allicin in raw crushed helps your cardiovascular system, by preventing heart disease and stroke. It helps prevent atherosclerosis and reduces risk of heart disease and stroke. Garlic is used to control cholesterol, the Allicin and other compounds in garlic also lessen the likelihood of blood clots that can lead to stroke.

Recommendations and Precautions

Garlic is considered safe and without serious side effects. It may cause upset stomach; bloating or bad breath in some people, and you might experience stinging of your skin after handling fresh cloves. Like most things, discuss garlic with your physician before consuming it to decide if it is appropriate for your situation.

Garlic can be used for cooking and baking.


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