Everyone knows salmon is good for us (and it is a superfood too), but are you familiar with black cod? Also called sablefish or butterfish, it is delicious with a buttery taste and bonus - it is high in omega 3 fats right up there with salmon. These omega 3 fats, DHA and EPA, are important for optimal health. Did you know most of us get way too many omega 6 fats and not enough omega 3s? Omega 3 fats help reduce inflammation in the body, are an important part of our brain (which is 60% fat overall) and are especially beneficial to babies in utero.
Don’t like fish? Walnuts, flaxseeds and chia seeds are good plant sources.
Bonus Healthy Fact:
Wild Caught black cod gets a green light on the Monterey Bay Aquarium seafood watch guide:
Black cod has a similar taste to sea bass and is often prepared the same way.
Here is Your Recipe:
Try this delicious recipe from Mark Bittman on NY Times cooking
Broiled Black Cod with Miso
½ cup sugar
1 cup miso, preferably dark
½ cup mirin, sake or white wine
1 ½ to 2 pounds black cod fillets (skin may be on or off)
Heat broiler; set rack 3 to 4 inches from heat source. Combine first three ingredients in a small saucepan and, over low heat, bring almost to a boil, stirring occasionally just until blended; mixture will be fairly thin. Turn off heat.
Put fillets in an ovenproof baking dish or skillet, preferably nonstick, and spoon half the sauce on top. Broil until sauce bubbles and begins to brown, then spoon remaining amount over fish. Continue to broil, adjusting heat or rack position if sauce or fish is browning too quickly, until fish is just cooked through. Serve immediately.
11 calories; 5 grams fat; 1 gram saturated fat; 1 gram monounsaturated fat; 2 grams polyunsaturated fat; 43 grams carbohydrates; 3 grams dietary fiber; 29 grams sugars; 43 grams protein; 85 milligrams cholesterol; 2671 milligrams sodium
Don't blink or this season will be over. Black raspberries which are not seen much in Ohio since they are grown mostly in the pacific northwest. These berries which are not to be confused with blackberries, are a rising star as they have some amazing health benefits.
Here is your Recipe:
Try this fermented black raspberry drink called Kvass: http://fearlesseating.net/how-to-make-black-raspberry-kvass/
Easier options would be to include fresh black raspberries in salads or smoothies or just by themselves, savored for the short season they are here. Try frozen ones or powdered black raspberries the rest of the year to enjoy year round health benefits of this amazing fruit.
Mounting research is showing they may surpass blueberries for their antioxidant content! Black raspberries have especially strong cancer fighting power against oral and esophageal cancers.
Welcome to our new BLOG on SUPERFOODS.
In this BLOG, we will explore the healthiest foods on the planet!
What are these “superfoods?” These foods are nutrient-rich food and considered to be especially beneficial for our health and well-being. These extremely healthy foods are generally very high in vitamins, minerals, antioxidants and/ or other compounds that our bodies need to:
Each week we will explore a different SUPERFOOD with a recipe to try it out. You likely will know most of these foods and hopefully are already eating many of them. We hope to nudge you to increase these foods and incorporate more in your daily food intake.
Liz Weinandy, M.P.H., R.D.
Besides being a member of the 614Fitness community, Liz is a Registered Dietitian and staff dietitian at the OSU Wexner Medical Center. She has published numerous articles on diet and appears often on local television.