Photos: Chris Emeott, Agra Culture, Good Earth and Crisp & Green
Tips for eating smart when dining out.
Super foods have made their way into our dietary lexicon. Although no specific food is likely a silver bullet of nutrition. Super foods are known as such because they are nutrient-rich and considered to be beneficial for health and well-being.
In Edina, many locally owned and operated restaurants make finding smart, healthy meals containing super foods a breeze. Here are some of our favorite super food packed menu items along with some insight into what makes them such super choices.
Agra Culture is a Minnesota-founded kitchen with sites throughout the Twin Cities Metro. Its philosophy toward food means organic ingredients while avoiding refined sugars or added hormones.
Skinny Buddha
The nutty, whole grain goodness of super grain quinoa is the backbone of this nutrient-packed dish. Besides beating out other grains in fiber content and being gluten free to boot, quinoa is nutrient rich, with high amounts of your daily protein, iron, B vitamins, potassium and calcium.
Rounding out the base of this powerhouse is dark leafy green kale. Fiber is obviously a big bonus for this super food, but dark leafy greens like kale are thought to help reduce risks of chronic illnesses such as type 2 diabetes and heart disease. Avocado, with its healthy fats and potassium and other nutrients, is no slouch when it comes to helping your heart, making this paleo dish a real standout.
Ala Mexicana Bowl
We’re not done singing the praises of avocado, which also makes a star appearance in this bowl alongside quinoa and black beans. Aside from the healthy fats, this fiber-rich fruit also assists in reducing the risk of inflammation and chronic diseases including diabetes, heart disease, and metabolic syndrome. Topped with pico de gallo, means you get a dose of tomato which is rich in vitamin C.
Good Earth’s focus on natural, responsibly grown ingredients is evident from its menu. The focus is on supporting local, organic farmers to deliver seasonal dishes.
Grain Bowl Salad
Built around wild arugula and organic baby kale, this salad keeps it coming with super food superstars. Quinoa and avocado make an appearance alongside protein-rich sunflower sprouts. The chia seeds topping this well-rounded salad are a great example of super food seeds which, with nuts, bring plant-based protein and fiber to the table. For a dose of healthy fat and omega-3 fatty acids, add some Antarctic salmon on top. This fish super food contains plenty of protein, potassium and B vitamins.
The Good Earth Burger
Come on, it doesn’t all have to be salads and smoothies. What’s eye-catching about this burger is all the wholesome toppings adding flavor and nutrients to the grass-fed beef. We’ve already sung the praises of avocado, but the portabella mushrooms on this sandwich add an even broader spectrum of antioxidants unique to the fungi family.
And as if the beef didn’t offer enough protein, the sunflower sprouts boost protein content while adding vitamin C into the mix. Choose a multi-grain bun and a side of fruit or a field green salad to round out the health benefits of this hearty dish.
Crisp & Green keeps conveniently quick, healthy meals at the forefront of its philosophy. Whether you want a salad or a smoothie, Crisp & Green commits to efficient meals that don’t skip out on nutrition.
Looking for a quick fix that doesn’t derail your day? Smoothies are a delicious way to incorporate the fruits and proteins you need in a quick pick-me-up.
Purple Rain
The blueberries and strawberries in this smoothie make the super food list for their high content of antioxidants and nutrients. An added bonus is that they can help ease digestion. Apples and bananas thrown into this mix contain a lot of antioxidants between them.
Date Night
While featuring the aforementioned fibrous and potassium-packed banana, this smoothie also includes medjool dates for added intestinal benefits. The healthy fats found in the almond butter added to this smoothie also make it a decadent indulgence while also supplying key antioxidants and anti-inflammatory benefits.
Peoples Organic focuses on supporting local and organic farmers in Minnesota along with sustainable, fair trade practices abroad. The fact that they serve healthy breakfast options all day, well that’s just a plus.
Breakfast Burrito
Start your day out right with Peoples Organic’s breakfast burrito. Eggs are back as reigning champs in the realm of super foods with potent antioxidant components complimented by nutrients like vitamins A and B, iron and protein. Legumes also earn a super food title, so that the black bean chili topping on this burrito helps you to feel full and focused throughout the day.
Whole grains found in the brown rice and the 100 percent sprouted organic tortilla give you a healthy dose of fiber while ensuring those daily carbs are packed with benefits. Cutting back on the carbs? Consider substituting the side of fried breakfast potatoes with seasonal fruit or a quinoa tabouli.
Fried Rice
Skip the white rice in favor of healthy whole grain brown rice as the base of this dish. In addition to onions and scallions, garlic and ginger make a key appearance in Peoples Organic’s fried rice. Garlic reached super food status for containing vitamins including C and B6, making it a great immune system fortifier. Ginger also makes the super food list for its antioxidants and properties which are thought to reduce the risk of chronic diseases including heart disease and dementia.
