The word “superfood” has become a staple of modern wellness, conjuring images of expensive powders, exotic berries and photo-ready layered smoothie bowls. But according to Robyn Lew, a registered dietitian at Nutrition Moves! (nutritionmoves.com), the term itself is more advertising invention than scientific category.
“Superfood, technically, there is no definition,” Lew says. “It’s come to be known as something that’s very nutrient dense and providing some sort of health benefit. But it was initially developed just for marketing purposes.”
In practice, Lew argues, many so-called superfoods are neither rare nor expensive. Instead, they are everyday ingredients that often go overlooked. Beans, leafy greens and sweet potatoes may lack the glamour of acai or collagen powders, but they deliver a powerful nutritional punch.
Lew’s food philosophy is grounded in simplicity and practicality. With a background as a chef, she emphasizes whole foods over supplements and processed alternatives.
“We’ve gotten a little obsessed with collagen and peptides and protein powders and replacements. You should just be eating whole real food, and that’s where you can get all the nutrition you need,” she says.
As a working mother, she also designs meals with real life in mind, relying on flexible recipes and make-ahead components. “I am huge on meal prep and leftovers and having things that you can make once [and] use it three different ways,” she said.
But at the end of the day, figuring out how to feed your body using things you already love while discovering something new is part of the fun.
“If food brings you joy, you’ve got to figure out how to make that work without sucking that all out of your life,” says Lew. “There’s got to be some balance.”
STEAMED LEMON, ARTICHOKE AND WHITE BEAN FISH (serves four)
This easy-cleanup foil packet dinner layers pantry staples into a balanced, nutrient-rich meal. Artichokes and beans act as prebiotics, helping support gut health, while fish provides lean protein and omega-3 fats.
Ingredients:
4 white fish filets (tilapia, cod or flounder), patted dry
1/2 lemon, zested and juiced
1 can white beans, drained
1 can or bag chopped artichoke hearts
3 cloves garlic, minced
Salt and pepper
Directions:
Preheat oven to 350. Place a large sheet of foil on a baking tray. Arrange fish on foil. Top with beans and artichokes.
Add lemon zest and juice, garlic, salt and pepper. Fold foil into a sealed pouch. Bake 15 to 20 minutes, until fish is cooked through.
BAKED SWEET POTATOES WITH SPICY GREEN GODDESS DRESSING (serves four)
This dish pairs complex carbohydrates with a creamy, herb-packed sauce. Sweet potatoes offer fiber and antioxidants, while Greek yogurt delivers protein and probiotics that support digestion. Lew recommends making extra dressing to use throughout the week. It can be spooned over grilled chicken, mixed into pasta salad or used as a dip for vegetables.
Ingredients:
4 sweet potatoes
1 cup plain nonfat Greek yogurt
1 cup fresh herbs (such as dill, basil, parsley or cilantro)
1 small jalapeño, seeded
1 clove garlic
Salt and pepper
Directions:
Blend yogurt, herbs, jalapeño, garlic, salt and pepper until smooth. Refrigerate.
Preheat oven to 375. Bake sweet potatoes until fork tender. Split open, mash lightly and drizzle with dressing. Serve with skin for added fiber.
SUPERFOOD PESTO
This versatile sauce is built on leafy greens, herbs and healthy fats. It can be used across meals from pasta to eggs, making it a practical staple for busy lives. Leafy greens provide vitamins and anti-inflammatory compounds, while nuts and olive oil contribute heart-healthy fats. The result is a nutrient-dense sauce that can be made once and used in multiple ways.
Ingredients:
2 cups chopped kale
2 cups basil leaves
1/2 cup olive oil
Zest and juice of 1 lemon
3 cloves garlic
1/3 cup toasted nuts (walnuts, almonds or pistachios)
1/3 cup pine nuts, toasted
1/3 cup grated parmesan
Pinch red pepper flakes
Salt and black pepper
Directions:
Toast nuts in a dry pan until golden. Let cool. Blend all ingredients until smooth.
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