Five Pillars Yoga

Posts Tagged ‘Top Superfoods’

Winter Greens Power Pesto


Well, the dark green leafy veggies are in full swing, able to endure the onset of winter weather! Kales, Collards, and Chards galore are piled up in the produce isle all over the northeast and elsewhere for many more months to come. 

Stir-fries, salads, soups, smoothies…. There’s really nowhere you can’t use this green goodness. Our new favorite… sauces!

Did you know you can make a pesto with garden greens using the usual recipe?

Adding heartier greens such as kale, collards and/or spinach boosts the benefit exponentially. Dark leafy greens have more vitamins and minerals per calorie than any other food, they’re incredibly iron rich (addressing fatigue), Vitamin K rich (needed for bone health) and surprisingly chock full of Vitamin C.


Now here’s the best part – chopping dark greens for pesto triggers a chemical reaction, activating certain antioxidants and phytominerals that stimulate the body’s own antioxidant response, making this pesto a powerful cancer fighter in particular!


So it’s not just what you eat, but also how you prepare it. Coarse chopping breaks down the cell walls and releases the cancer fighting benefit.

Mix that with the anti-inflammatory and detoxifying properties of parsley or the blood-cleansing action of cilantro you’ve got a full-spectrum superfood!


* Two cups of green leaves (mix dark greens and Herbs for maximum health benefit remove the stems)

* 1-2 cloves of garlic

* ⅔ cup of extra-virgin olive oil (you can add more or less to reach preferred consistency)

* The juice of ½ lemon

* ¼ cup of any type of nut or sunflower seeds (a new favorite is pecans)

* A pinch of salt

* ¼-½ cup Parmesan cheese (optional – leave the parm out and the recipe is vegan)

Place the nuts, garlic, olive oil, lemon juice, salt, and cheese together in the food processor and pulse until the ingredients are chopped but not blended. Add the greens at the end and be sure not to overwork them to maintain maximum nutrition, incredible flavor, and create a gourmet appearance.

Don’t have a food processor? No problem. Simply chop the greens and nuts, mince the garlic, add the other ingredients and mash with an old fashioned mortar & pestle or simply mix everything together in a bowl for a rougher consistency.

Leave to sit for 20+ minutes to allow the flavors to mingle, and the dark greens to fully activate.


Enjoy as a veggie dip, a sauce for pasta or as a marinade for veggies, fish, tofu and more.


Photo by Artur Rutkowski on Unsplash

Top 5 Summer Superfoods

So what is a superfood? Superfoods are whole, unprocessed foods that contain a concentrated amount of nutrients. They are nutrition powerhouses. These incredible, natural packages have superpowers such as warding off cancers, heart disease, diabetes, and more! When you consume seasonal superfoods regularly, your skin will glow, your digestion will be incredible, and your inner superpowers will be unleashed as your mind clears and your body thanks you.

Here our our top 5 summer superfoods, plus quick tips for incorporating them into your daily diet. 

  1. Spinach (and other dark, leafy greens)

    Ahhh, the queens of alkalization! Dark leafy greens have been #1 on any reputable list of healthy foods for quite some time now and they are still at the top today. Spinach is often recommended, because it is mild in flavor and can be added to smoothies. That said, kale, arugula, beet greens, Swiss chard, lettuce, and dark green herbs (basil, parsley, cilantro) are also incredible sources of nutrition! Brimming with key vitamins, minerals, and antioxidants, low in calories, and full of fiber, dark leafy greens keep the whole body system in tip top shape.

    Add greens to your smoothies, make delicious salads, sauté greens with garlic and olive oil, or make trendy kale chips in your oven! For inspiration, check out our fav Green Smoothie recipe. Consider making this delicious Summer Greens Power Pesto for extra nutritious flavor!

  2. Blueberries

    These sweet blue treats contain a concentrated amount of fiber, potassium, magnese, folate, vitamin C, and vitamin K. Blueberries contain the most antioxidants among commonly consumed fruits or vegetables! So what does this all mean? They help protect our bodies from cancer-causing free radicals and are chalk full of nutrients that support the immune system, nervous system, circulatory system, and digestive tract. They help our brains and our hearts. Need I say more?

    Add blueberries to your morning smoothies, cereals, or yoghurt. Eat blueberries as healthy snacks throughout the day. Check out this Summer Smoothie Bowls recipe and enjoy!

  3. Tomatoes

    Juicy red tomatoes are a sign of summer. Entirely different from out-of-season tomatoes harvested across the globe, in-season tomatoes are sweet, flavorful, and contain an abundance of nutrients and antioxidants that fight disease and keep us healthy. They are also a great source of lycopene, an antioxidant that helps protect us against breast and prostate cancers.

    Add fresh tomatoes to salads, sauce, salsa, and soup! Enjoy fresh with a pinch of salt, or top with mozzarella and basil for a delectable treat!

  4. Watermelon

    Sweet and juicy watermelon is a blissful delicacy on a hot summer’s day. Watermelon’s superpowers include nutrients and antioxidants that promote heart health and bone health, and aid in the prevention of prostate cancer. Watermelon has an alkalizing effect on the body and can act as an aphrodisiac! Each bite provides incredible hydration. True to its name watermelon is 92% water. Providing vitamin C, vitamin A, potassium, and magnesium, watermelon is a fun and delicious guilt-free summer treat. Feel free to enjoy watermelon all summer long!

    Check out this Watermelon Smoothie recipe for inspiration or try watermelon salad with our fav Sexy Summer Watermelon Salad recipe.

  5. Avocados

    Hass and Anaheim avocados are the commercially grown varieties that are in season during the summer months. Not only delicious, they contain one of the healthiest fats there is: monounsaturated fatty acids.  Plus avos are chalk full of vitamin K, C, E, B5, and B6. They also provide a significant amount of folate and more potassium than a banana. Since our brains are made of fat and we need healthy fats to protect our heart, a daily avocado may be the easiest and most delicious choice we could make for our health. And don’t be fooled by the word “fat.” Avocados can help with weight loss!

    Add avocados to smoothies, salads, guacamole, salsas, and more! Check out this Simple Summer Salad recipe for inspiration.


*Photos from Dr. Axe, California Avocados, and Authority Nutrition