It’s a Bird, It’s a Plane, It’s SUPERFOODS!

Drop that Dorito in the name of science. OK, maybe you don’t need science to school you on the fact that a corn chip dusted with salt and nacho cheese flavoring may not be the healthiest addition to your diet. However, science has determined that certain “superfoods” exist that mere perception may not be able to uncover.

This eclectic grouping of foods has been deemed “super” for their ability to reduce the likelihood of heart disease, diabetes, cancer, and improve overall health. Each item is rich in important nutrients and anti-oxidants, and can help reduce cholesterol.

While there is no superfood directory for the curious diner to consult, many of the lists in existence feature a lot of the same eats. That being said, here is a list of 10 healthy (and common) superfoods to incorporate into your daily diet.

1. Berries

Berries such as blueberries, raspberries, and strawberries all provide a good source of fiber and memory boosting anti-oxidants. Each one provides a delicious means for maintaining a healthy digestive system.

You can also feel green about eating blueberries, because the odds are they’re local. Maine is the largest producer of blueberries in the world, producing 25 percent of all the lowbush blueberries in North America.

2. Salmon

Wild salmon and other fatty, cold water fish are rich in Omega 3’s that help reduce the risks of heart disease, arthritis, and like their counterparts from the berry group, may even help with memory loss.

So take out that spear you’ve had collecting dust in the attic, go find a nice cold river, and do some food shopping!

3. Spinach

The E. coli and Salmonella scares are long over. The bad press for spinach has finally gone away.

Now then, all Popeye jokes aside, the myth of spinach creating a stronger and healthier you isn’t far from the truth. Featuring an all star team of nutrients and very little in the way of calories, Spinach can help reduce the risk of heart disease, cataracts and even cancer. While it may not lead you to say, “Lift things up and put them down,” regular consumption of this dark green veggie certainly has its benefits.

4. Tomatoes

Although they are locked in a constant identity crisis, tomatoes can confidently claim their place among the ranks of superfoods. This staple of American agriculture is loaded with beneficial nutrients that provide a healthy boost to your diet.

The cherry on top of this superfood sundae has to be the fact that the tomato based products we all know and love (pizza sauce, ketchup, BBQ sauce, etc.) are all full of the same nutrients you get from fresh tomatoes! While this isn’t exactly an invitation to start thawing out those microwave pizzas, it does provide an easy way to incorporate tomatoes into your diet when they aren’t in season.

5. Beans

Beans may not be a sexy food, but they have a fantastic personality. They provide a great source of protein, without the saturated fats that are present in red meats, and can help reduce the risk of heart disease by keeping cholesterol levels in check.

Looking even deeper into their charm, beans are also rich in fiber and other essential nutrients. So while that medium rare T-bone steak may look enticing, health experts say that it’s important to substitute meat for beans every so often.

6. Tea

One of the more popular superfoods, tea is incredibly healthy and features zero calories if you can resist the urge to turn it into a sugar dumping ground. This first rate superfood helps prevent a laundry list of health risks including stroke, cancer, osteoporosis, and high blood pressure.

Instead of throwing that keg party you had planned for Saturday, why not invite your friends over for some tea and crumpets, raise those pinkies, and see where the night takes you.

7. Yogurt

Low fat yogurt is another easily accessible and nutrient-rich superfood. It’s an excellent breakfast option, or a good go to if you are looking for a between meal snack. You can add berries or rolled oats, (spoiler alert) another superfood, to give your yogurt a textural kick.

8. Nuts

Nuts may not be the healthiest option when taken at face value, but they can be an excellent nutritional source when cycled into your diet in moderation. The list of nutrients that they feature, including protein and Vitamin-E, help lower the chances of heart attack by a significant margin, and also help prevent other chronic conditions such as cancer and diabetes.

Walnuts are one of the healthiest varieties. though almonds tend to take a lot of the nut credit. Walnuts can reduce bad cholesterol (LDL), prevent gallstones, aid insomnia, protect bones and can even help in weight loss.

9. Broccoli

The vegetable many of us dream about at night has even more to offer than we first thought. In fact, there are compounds in broccoli that reduce the risks of tumors by a staggering amount (in the 50-60% range). Broccoli is also teeming with other nutrients that boost our immune systems, and contains a very low calorie count. In fact, broccoli is such a nutritional powerhouse, that one may even wish to write a song about it: http://www.youtube.com/watch?v=TRW27fyvwCs

10. Whole Grains

Whole grains, such as oats, are a great cholesterol reducer, and like the other aforementioned superfoods, can help lower the risk of common heart conditions. Oats especially, are a very potent independent source of protein and fiber, and are probably one of the more cost efficient options available in the superfoods family.

Well there you have it. Ten “superfoods” that you can work into your diet on your way to becoming a healthier you. The best part is that each item is readily available at your local food store. No excursions into an exotic jungle. No phone calls to the village shaman. No majestic waterfalls that look like they belong in a shampoo commercial. Just ten easy to find foods that will help improve your quality of life!

You don’t need a fancy panini press to make the famous flat Italian sandwich that’s been sweeping every restaurant, frozen food section and Food Network show over the last few years.

I use a George Foreman Grill. Every college student has one. It’s cheap. It works.

You need good bread, firm tomatoes and fresh mozzarella to make it work. You also need fresh basil, but dried basil will work in a pinch. The result, which is perfect for those meat-free days.

Dish #9 — Tomato and mozzarella panini

About 20 minutes — About $10 — Serves 1

You start with the right bread. Here in Boston, we have Iggy’s. It’s the best. High-end restaurants use it instead of baking their own loaves.

Iggy's of Cambridge is the best bread in New England

Cut the bread at an angle using a serrated knife. Cutting it at an angle gives you more surface area for your other ingredients.

Using a brush or the reverse side of a teaspoon, spread some extra virgin (dark colored!) olive oil over the surface of the bread. Don’t overdo it. Just a little.

Shake some coarse salt, black pepper, oregano, basil and — if you want — some crushed red pepper over each side.

Cut some tomato slices. Half to 3/4-inch wide are fine. Lay them on the bread. Do the same with the fresh mozzarella. Fresh mozzarella is available in any grocery store cheese section. If you’re at a nice store or specialty cheese shop, buy the store made or “loose” stuff. Whole Foods sells good fresh mozzarella in containers. If you’re at a “regular” grocery store, I’d stick with a brand name like Bel Gioioso, which makes a very good cheese.

Fresh basil leaves are recommended for this dish. It can be an added expense, especially if you’re just cooking for one, but it’s a flavor that you won’t regret having.

Drizzle about a teaspoon of olive oil between the tomatoes and the cheese. Close the sandwich and brush on more olive oil on each side of the sandwich. This helps it cook in the grill. More salt, pepper and herbs on each side.

Don't overdo it with the olive oil, and make sure you use the good stuff!

What I like to do here is plan ahead. Nine times out of 10, I just want to eat the panini right away, but the panini cooks better if you wrap it in foil and put it in the fridge for a day. Seriously. Maybe you should prepare two sandwiches, make one now and save one. I like it.

Either way, when you’re ready to cook, preheat the Foreman Grill for a few minutes. Plop the sandwich on there, and make sure nothing slides off as you firmly close the top over the panini. I find that a wooden spoon (just don’t leave it still for too long) will help balance the sandwich without burning your hand.

Let it cook and sizzle and toast for about 10 minutes, applying some firm pressure every now and then. If you did it right, the sandwich comes out browned, slightly flattened, and everything is still inside, hot and ready to eat.

This is a delicious sandwich that’s healthier than most things you’ll find at a restaurant, and it certainly beats cold cuts in that department.

Oh, and one thing I forgot to mention that a friend reminded me of — the sandwich also tastes great cold! You don’t even need to grill it.

The most under-rated french fry substitute has to be the simple garden salad.

Think about it: yes, it’s the polar opposite of french fries. You hardly ever think “hey, I can really go for a super size salad right about now.” And how bout them cucumbers?

Don’t discount the sheer value here, however. A salad is filling, usually completely healthy, and can taste very, very good.

Dish #8 — A frickin salad

About two minutes — About $5 — Serves 2-4

Don't forget to wash your veggies!

Start with some story-bought baby arugula. It’s delicious and one of the most healthy plants you can eta. It’s loaded with vitamin C and potassium. If you want to double your green leaf pleasure, throw in some fresh baby spinach leaves for good measure.

I like to avoid lettuce and “light” green veggies. They’re flavorless and are mostly water. They don’t hurt, though. Veggies are still veggies.

Rinse the leaves thoroughly in a colander. Make sure you get both sides clean. Let the water strain out.

The salad is way under-rated

From here you can get as creative as you want. I tend not to get too creative. I do simple red and simple green. Carrots are healthy. Cucumbers. One of my personal favorites are raw green peppers. They are delicious. Red peppers work too and are a little sweeter.

Drizzle on some (SOME) light balsamic vinaigrette dressing. Another trick is to add some fresh ground black pepper and a little sea or kosher salt (coarse salt) to the mix for flavor.

Want a McDonald’s hamburger? No sliced tomatoes for you. How about a Panera Bread Frontega Chicken Sandwich? Hope you like chicken and bread. Wherever you go for lunch, don’t even ask for the summery favorite tomato and fresh mozzarella Capri salad.

Tomatoes have been pulled off shelves and menus nationwide after the Food and Drug Administration warned consumers not to purchase or eat certain tomatoes and tomato products in the wake of a nationwide salmonella outbreak.

This outbreak occurred less than a year after the FDA launched its “Tomato Safety” Initiative, a risk-based strategy to reduce food borne illness.

At least 167 people have been infected since mid-April with the uncommon strand of salmonellosis called Salmonella Saintpaul, the Centers for Disease Control and Prevention said.

It is a radically different number than the three reported infected with the same strand this time last year.

The CDC says that more than those reported were likely infected as well. At least 23 people have been hospitalized.

Preliminary analysis by the FDA suggests that the outbreak is linked to raw red plum, raw red Roma, and raw round red tomatoes.

The FDA does not believe that cherry, grape or vine-attached or home-grown tomatoes have been affected.

The government warns that raw tomatoes are often used in the preparation of fresh salsa, guacamole, and pico de gallo, are part of fillings for tortillas, and are used in other dishes.

The typical symptoms of those infected with salmonella are diarrhea, fever and abdominal cramps anywhere from 12-72 hours after infection, and they usually last for 4-7 days. Most recover without treatment, but severe infections may occur, sometimes leading to death, the CDC said.

The specific source of the outbreak is under investigation, the FDA said.