Lori Tolleson, registered dietician with Morrison Healthcare at Kern Medical Hospital joins 23ABC morning anchor Alex Batres to talk about some of the Spring superfoods you should be including in your diet.
Tolleson says superfoods are high in fiber and pack a lot of nutrients in a small portion.
Superfoods include leafy greens like kale and spinach, fruit such as berries, and chia seeds.
Tolleson says the hospital holds a nutrition clinic once a month and works to promote wellness in the community year round.
Grilled chicken breast with blueberry apple salsa
Portion: 1 serving Yields: 4
CALORIES (kcal): 370
PROTEIN (g): 36
CARBOHYDRATE (g): 48
TOTAL FAT (g): 5
SODIUM (mg): 420
SAT FAT (g): 1
DIETARY FIBER (g): 5
INGREDIENTS:4 each Grilled Chicken Breast, 4 oz.
1/2 tsp Olive Canola Oil Blend
2 cups Blueberries, Fresh
1/2 cup Granny Smith Apple, Unpeeled, Diced
2 tbsp Cilantro, Chopped
1 tsp Jalapeño Peppers
1/4 cup Red Onions, Sliced
1 tsp Ground Cumin
1 Tbsp Lime Juice, Fresh
1/2 tsp Black Pepper, Ground
2 cups Cooked Farro
Grill the Chicken breast and Cook the Farro. Serve hot. Prepare the Salsa:Slice the blueberries in half, dice the apples, jalapeño and chop the cilantro. In a large bowl combine the apples, lime juice, blueberries, cilantro, jalapeño, onion, cumin, and pepper. Mix thoroughly. (Omit jalapeños if desired).ServeSlice the chicken breast and place over 1/2 cup cooked farro. Top with salsa.
Superfood blueberry power parfait with chia seeds and walnuts
4 oz Greek Yogurt, Plain, Nonfat
1 tsp Chia Seeds
1 tbps Honey
3/4 cup Blueberries, Fresh
1/4 cup Walnuts, Halves
Stir 1 tsp chia seeds into yogut and place in parfait cup. Drizzle 1 tbsp honey on top of
yogurt and place blueberries on top.
Roast walnuts until fragrant (about 15 minutes in a 350F degree oven) and cool.
If eating immediately, stir cooled walnuts into yogurt. If preparing ahead, pack walnuts
separately and add right before eating.
Chef’s Note: Recipe can be made with other seasonally available fruit.
CALORIES (kcal): 410
PROTEIN (g): 18
CARBOHYDRATE (g): 44
TOTAL FAT (g): 21
SODIUM (mg): 45
SAT FAT (g): 2
DIETARY FIBER (g): 6