SUPERFOOD Fact:
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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:
http://www.seafoodwatch.org/seafood-recommendations/groups/sablefish?method=wild&q=Sablefish,%20Wild&t=sable
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
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Broiled Black Cod with Miso

INGREDIENTS
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)

PREPARATION
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.

Nutritional Information:
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

SUPERFOOD Fact:

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.

Fun Facts:
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.
https://www.ncbi.nlm.nih.gov/pubmed/28092946