Superfoods You Should Eat in 2016

Superfoods pack a huge punch in your diet. Here are four superfoods you should be eating in 2016: two that are easy to find, one that’s worth making a special trip to the store for, and one you can make at home.



Benefits: Goji berries are full of antioxidants, which repair damage to your cells. Plus they help with eye issues like poor vision, light sensitivity, and tired eyes. In fact, they’re used as an herb for all eye-related issues in Chinese herbalism! Goji berries will also boost your energy if eaten daily.

How to use: Goji berries are dried so add them to oatmeal or smoothies. Or put a handful in your water bottle and keep adding water all day for a goji berry infusion.

FERMENTED FOODS: kombucha, kefir, plain yogurt, miso

Fermented foods are made by taking a high-carb ingredient like milk and allowing it to steep until their sugars create lots and lots of good bacteria.

Benefits: Fermented foods are packed with good bacteria, or “probiotics”. Probiotics improve intestinal health and repair leaky gut, which is great for digestive issues, irritable bowel syndrome, autoimmune diseases. Make sure, however, that there are no added sugars in the ingredient list!!



Sprouted nuts are made by soaking nuts in water to start the sprouting process, then drying them out so they’re crunchy again.

Benefits: Sprouting is the best way to get easily-digested healthy fats from nuts! Nuts are difficult to digest for most people. They’re covered in anti-nutrients and enzymes blockers so they go thru the digestive tract whole. If a bird eats a nut, it comes out the other end whole, so it can be “planted”. Sprouting converts the anti-nutrients to beneficial enzymes that help you digest them AND creates more vitamins and minerals in the process!

Where to find: Co-ops and Whole Foods carry sprouted almonds. You can also find them online. Or you can make your own!


Recipes for Sprouted Nuts and Seeds

Soaking and roasting your own nuts and seeds transforms the anti-nutrients into healthy vitamins and creates enzymes to help you digest nuts and derive the maximum benefit from them.

Crispy almonds or macadamias
4 cups skinless almonds or macadamia nuts
1 Tbsp sea salt
filtered water

Pepitas (crispy pumpkin seeds)
4 cups raw, hulled pumpkin seeds
2 Tbsp sea salt
1 tsp cayenne pepper (optional)
filtered water

Crispy pecans
4 cups raw pecan halves
2 tsp sea salt
filtered water

Crispy walnuts
4 cups walnut halves and pieces, or freshly shelled walnuts
2 tsp sea salt
filtered water
** store walnuts in an airtight container in refrigerator

Basic directions:
Dissolve salt in water and add nuts. Leave in a warm place for at least 7 hours or overnight. Drain in a colander. Spread on a stainless steel baking pan and place in a warm oven (no more than 150 degrees) for 12 to 24 hours, stirring occasionally, until completely dry and crisp. Store in an airtight container.

Recipes from Nourishing Traditions by Sally Fallon.




Bone broth is soup stock that’s made specifically with bones. Homemade is best because you can make sure it’s made with bones for all the healing nutrients, whereas pre-packaged broth or stock may not be made with bones.

Benefits: Rich in gelatin, an easy to digest protein—excellent for energy when you’re sick. Rich in chondroitin for joints. Repairs intestines if you have a chronic digestive issue, leaky gut, or autoimmune disease.

How to use: Use as stock for soup or use in place of water when cooking lentils, pasta, and casseroles. You can also drink one cup every morning.


Recipe for Homemade Bone Broth




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