The ultimate guide to superfoods: top 3 picks for a nutrient-rich diet

Every few years a new so-called superfood comes along and takes the world by storm, remember açai?

But we typically find ourselves returning to the classics sooner or later. Here are three superfoods that have stood the test of time to help keep you feeling healthy and strong.

Leafy greens
The emerald leaves of dark, leafy green vegetables such as spinach, kale or arugula are rich with fibre, folate, vitamin C, calcium and vitamin A – good stuff that helps your body stay strong and healthy. Bok choy, swiss chard, and collard greens also count. Some, like chard, are bitter when raw and require cooking to mellow out their flavour. Others, like spinach, can be eaten raw or cooked. There are many tasty ways to treat these nutritional superfoods. Try blending them into sweet smoothies, chopping them into sizzling stir-fries, hearty stews and spicy curries, or using them to make a lively pesto sauce for pasta or pizzas.

Whole grains
Whole grains, such as quinoa, barley, bulgur, oats and buckwheat, contain far more nutrients than processed, refined grains you find in foods like plain white bread. Refined grains lose their most nutritious parts – called the bran and the germ – when they are refined.

Whole grains keep these parts intact so you can chow down and reap benefits like B vitamins, iron, copper and zinc. Just look closely at whole wheat or multi-grain products – they don’t necessarily have whole grains in them. To add more whole grains into your rotation try using quinoa or barley in place of white rice or pasta in soups, stews and stir-fries or create a hearty salad with eggs and leafy greens for a superfood trifecta.

Eggs
Eggs are a protein powerhouse that contain a lot of vitamins, minerals and all essential amino acids. To maximize the benefits of this wonder food when perusing the grocery aisles, choose eggs that offer additional nutritional benefits, like Naturegg Omega Plus Solar Free Range eggs. These eggs provide an additional source of DHA omega-3 fatty acids and lutein, which are good for eye, heart, brain and immune health.

There are endless ways to prepare eggs on their own, from hard-boiled and poached, to scrambled or fried. But eggs are among the most versatile foods, and can be used in endless creative ways, including in quiches, frittatas and even desserts.

What's more, eggs are a nutritional powerhouse packed with high-quality protein as well as vitamins and minerals such as Vitamin A, D, E and iron. Some, such as Burnbrae Farms Naturegg Omega Plus Solar Free Range eggs offer an additional source of DHA Omega-3 fatty acids and lutein, which promote eye, heart, brain and immune health.

Here are two delicious ways to add more eggs to your diet.

Lemon Asparagus Carbonara

This elegant yet comforting pasta dish is the perfect lunch or dinner.

Prep time: 30 minutes
Cook time: 20 minutes
Servings: 4 - 6

Ingredients:

• 8 - 10 eggs, divided
• 1 cup (250 ml) freshly grated Parmesan cheese (plus extra for serving, if desired)
• 1 large lemon, zested and juiced
• ½ tsp (2 ml) salt (plus extra for pasta water)
• 1 lb (454 g) spaghetti or linguine
• 2 tbsp (30 ml) butter
• 1 bunch asparagus, trimmed and thinly sliced into bite-sized pieces
• 2 large garlic cloves, minced

Directions:

1. Separate 2 eggs, reserving whites for another purpose. Whisk the 2 yolks with 2 whole eggs, Parmesan cheese, lemon zest, 2 tbsp (30 ml) lemon juice, salt and black pepper; set aside.
2. Fill a large, deep skillet with water and bring to a simmer. Add 1 tbsp (15 ml) lemon juice. Crack 4 to 6 eggs (use 1 per serving) into ramekins and slide into the simmering skillet of water. Poach eggs for 3 to 4 minutes or until whites are set but yolks are still runny. Use a slotted spoon to carefully transfer poached eggs to a paper-towel-lined plate.
3. Meanwhile, cook spaghetti according to package timing for al dente in a dutch oven of boiling water seasoned with 1 tbsp (15 ml) salt. Reserve 2 cups (500 ml) of hot pasta water before draining pasta. Reserve pasta in colander and return dutch oven to stovetop; set over medium heat.
4. Add butter and asparagus to dutch oven; sauté for 3 minutes. Add garlic; sauté for 1 minute.
5. Gradually whisk about 1/2 cup (125 ml) of reserved pasta water into the egg, cheese and lemon mixture to temper it. Add hot, drained spaghetti and egg mixture to asparagus. Cook, tossing constantly and adding additional pasta cooking water until pasta is saucy and heated through.
6. Divide pasta between serving bowls and top with a poached egg. Serve immediately with extra cheese on the side.

Baked Feta Egg Casserole

This mouth-watering Mediterranean bake tastes divine and is a sure crowd-pleaser at your next get-together.

Prep time: 15 minutes
Cook time: 40 - 60 minutes
Servings: 6

Ingredients:

• 3 cups (600 g) cherry tomatoes
• 2 cups (400 g) block of feta cheese
• 1 bell pepper, chopped
• 2 tbsp (40 g) chives, chopped
• 3 - 4 tbsp (45-60 ml) olive oil
• 6 eggs
• 1 baguette or focaccia, for serving
• 6 tsp (30 ml) ketchup, for serving
• Black pepper, to taste

Directions:

1. Preheat the oven at 400°F (200°C).
2. In a large oven dish, place the block of feta in the middle. Add cherry tomatoes, chopped bell pepper and chives. Add some fresh pepper on the feta.
3. Coat veggies and feta with olive oil. Turn block of feta over once to coat each side with olive oil.
4. Bake for 30 to 35 minutes.
5. Take the dish out of the oven and crush the tomatoes and feta to make a creamy sauce.
6. Crack the eggs one by one on top like a sunny side egg.
7. Place back in the oven for 10 to 15 minutes or until egg whites are cooked and yolks are jiggly.
8. Serve right away with bread or focaccia and ketchup.
9. Optional: Add more fresh tomato or chives for garnish.

Find more information about eggs, including recipes, at burnbraefarms.com.