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15 New Super Foods
February 18, 2011
Marilyn and I hope you're well and benefiting from adding Nature's super foods to your diet!

Today we thought we'd share with you...

...15 new super foods you can add to your diet starting today.

This year's hot list of nutritional powerhouses includes ricotta and prunes

1. Raspberries

Fresh raspberries rule for fiber, with twice as much (8 g. per c.) as blueberries have, and frozen ones contain double the vitamin-C of frozen blueberries.

They score extra points as one of the best sources of ellagic acid, a powerful antioxidant thought to inhibit cancer-cell formation.

2. Beets

A great source of folate, which guards against birth defects, beets may help detoxify carcinogens and relieve inflammation.

The greens are rich in eyesight-saving lutein and zeaxanthin, so eat them as well.

3. Safflower Oil

Olive oil gets the glory, yet safflower oil, a polyunsaturated fat, deserves praise too.

A recent study found cooking with it increased lean muscle, stabilized blood sugar and torched belly fat, which could be promising news for people with diabetes and those battling the bulge.

4. Rainbow Trout

Packed with protein and low in saturated fat, this delicious fish delivers a wide array of nutrients, including vitamin-D and heart disease-fighting omega-3s.

5. Cabbage

Like kale, its dark, leafy cruciferous cousin, cabbage deserves top billing as an excellent source of sulforaphane, which is known to boost production of enzymes that detoxify carcinogens and may also be particularly protective for those with colon cancer-susceptible genes.

6. Barley

With a nutty taste and a chewy bite, this grain is great for people on wheat-free diets and boasts almost twice the fibre of brown rice.

Both hulled and pearl barley contain hefty amounts of beta-glucans, hunger-busting fibres that have been shown to reduce cholesterol and blood sugar levels.

7. Prunes

Prunes, or dried plums, aren't just good for relieving constipation.

The phenols in prunes may preclude brain-cell damage, and clinical trials indicate that they may reverse bone loss.

And there’s another bonus: Prunes’ fibre generates “friendly” gut bacteria, the kind that kill pathogens and aid digestion.

8. Cauliflower

Don’t let its lack of green fool you!

The anti-carcinogens in cauliflower, such as isothiocyanates, may slow cancer-cell growth.

Plus, a cup of cooked florets delivers over 90 percent of the daily value for vitamin-C, an antiinflammatory.

9. Parsley

More than a garnish, parsley is full of beta carotene, which may bolster immunity and alleviate arthritis.

Just two fresh tablespoons provides 70 percent of the daily intake for vitamin-K, low intake of which may be linked to weak bones.

10. Button Mushrooms

Contrary to its humble reputation, this mushroom is a health warrior, armed with cancer-fighting selenium and energy-boosting vitamin-B12.

Mushrooms may combat obesity, too: A recent study found that they satisfied hunger just as much as red meat, but for 65 calories and zero fat!

11. Sea Veggies

From dulse to kelp to nori, sea vegetables feature a full array of minerals, including iodine, which helps keep metabolism strong.

They also supply lignans, compounds that may rid fat cells of excess estrogen, elevated levels of which raise breast-cancer risk.

12. Black Beans

Full of diabetes-fighting fibre, black beans are loaded with magnesium, which facilitates calcium absorption and supports a healthy immune system.

What’s more, they contain tons of antioxidants, on par with plums and 10 times the amount in tomatoes!

13. Ricotta Cheese

A half cup of this versatile dairy do-gooder contributes 14 g. of protein and 25 percent of the daily intake for calcium; research has found that the calcium in dairy may enhance post-meal fat burning.

Opt for part-skim varieties to cut calories and fat.

14. Rutabagas

Sky-high amounts of potassium in this root veggie help sink blood pressure and ease muscle cramping after tough workouts.

A dieter’s dream, rutabagas also contain less than half the calories and carbohydrates of sweet potatoes, as well as a good dose of slimming fibre.

15. Oat bran

Already love oatmeal for breakfast in the morning?

Why not try oat bran instead?

Culled from the husk of the oat, oat bran offers more soluble fibre, which soaks up and eliminates harmful LDL cholesterol.

Lower in calories than regular oats, oat bran enjoys a slightly better nutrient profile too, with higher amounts of protein, iron, vitamin-B and vitamin-E.

Here's a recipe that you're whole family is going to love!

Breakfast Bread Pudding

You'd never guess that this sweet oven-baked treat has less than a gram of fat per serving.

Use your favorite dried fruit, apples, apricots, cherries, cranberries, peaches, and pears are all delicious options, or go tropical with pineapple, papaya, mango or coconut.

On the side, speedy scrambled eggs with a dab of light cream cheese provide the protein you need to start the day energized.

Serves: 8

Prep: 12 min.

Cook: 1hr 3 min.

Total: 1hr 15 min.


# 2 c. evaporated skim milk

# 1 c. fat-free egg substitute

# 2/3 c. sugar

# 1 tsp. vanilla

# 1/2 tsp. ground cinnamon

# 1/2 c. chopped mixed dried fruit

# 1/3 c. currants

# 4 c. cubed multigrain bread, lightly toasted


1. Preheat the oven to 350F.

Coat a 2-quart baking dish with nostick spray.

2. In a large bowl, whisk together the evaporated milk, egg substitute, sugar, vanilla, cinnamon, dried fruit, and currants.

Add the bread cubes and stir to coat.

Transfer to the baking dish, making sure that the dried fruit is evenly distributed.

3. Bake for 1 hour, or until puffed and a knife inserted in the center of the pudding comes out clean.

Serve warm.

Recipe Tips:

The pudding can be covered with plastic and stored in the refrigerator for up to 3 days.

You can use any slightly stale bread, bagels, or hamburger buns for bread pudding.

Store your leftover bread in the freezer until needed.

Nutritional Facts:

per serving

Calories 204.6 Cal.

Fat 1.8 g.

Saturated Fat 0.4 g.

Sodium 220.3 mg.

Carbohydrates 38.4 g.

Total Sugars 30.9 g.

Dietary Fiber 1.9 g.

Protein 10.7 g.

Sadly, that's all the time we have for today.

We hope this recipe and the above tips come in handy throughout 2011 and we hope you found some value in this Newsletter!

Until next time, we want you to,

Live Longer & Live Younger!

You can do it with the #1 antioxidant on the planet, Acai which has now been paired with the Camu Berry, making the best...even better!



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