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-   -   The superfoods list with sidekicks (from Superfoods RX by Pratt - books 1 & 2) (http://www.3fatchicks.com/forum/whole-foods-lifestyle/90444-superfoods-list-sidekicks-superfoods-rx-pratt-books-1-2-a.html)

nelie 07-31-2006 10:12 AM

The superfoods list with sidekicks (from Superfoods RX by Pratt - books 1 & 2)
 
The Super Foods are from Superfoods RX books 1 & 2 by Pratt.

I put together a list for myself but I figured I'd post it. If anyone has a correction, let me know. The recommended frequency is noted in parentheses.

Apples: pear (1 per day)

Avocado: asparagus, artichoke, extra virgin olive oil (1/3 to 1/2 avocado multiple times per week)

Beans: all beans are included, pinto, navy, great northern, lima, chickpeas, green beans, sugar snap peas, green peas (4 1/2 cup servings per week)

Blueberries: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen, dried berries (1 to 2 cups per day)

Broccoli: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard (1/2 to 1 cup per day)

Dark chocolate (100 calories per day)

Extra virgin olive oil: canola oil (1 tablespoon most days)

Garlic: scallions, shallots, leeks, onions (to taste, multiple times per week)

Honey (1 to 2 teaspoons multiple times per week)

Kiwi: pinneaple, guava (multiple times per week)

Oats: super sidekicks - wheat germ, ground flaxseed,
other sidekicks - brown rice, barley, wheat, buckwheat, rye, millet, bulgur, wheat, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, couscous (5 to 7 servings per day)

Onion: garlic, scallions, shallots, leeks, chives (multiple times per week)

Oranges: lemons, white/pink grapefruit, kumquats, tangerines, limes (1 serving per day)

Pumpkin: carrots, butternut squash, sweet potatoes, orange bell pepper (1/2 cup most days)

Pomegrantes: plums (4 to 8 ounces of 100% pomegranate juice multiple times per week or any amount of seeds)

Wild Salmon: alaskan hailibut, canned albacore tuna, sardines, herring, trout, seabass, oysters, clams (2 to 4 times per week)

Soy: tofu, soymilk, soy nuts, edamame, tempeh, miso (15 grams per day)

Spinach: kale, collards, swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers (2 cups most days)

Tea: no side kicks, green or black (1 cup per day)

Tomatoes: red watermelon, pink grapefruit, japanese persimmons, red fleshed papaya, strawberry guava (1 serving per day)

Turkey: skinless chicken breast (3 to 4 servings per week, each serving 3 to 4 ounces)

Walnuts: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews (5 servings per week)

Yogurt: kefir (2 cups per day)

Jayde 07-31-2006 10:22 AM

oooh.. and they are alphabetized! um... but you don't have the serving suggestion and frequency.. I think that is important... lest someone like me take license to eat dark chocolate every day... um and maybe all day.

Besides, I still don't know the frequency/ serving suggestion size for pomegranates and kiwi sections.

olivia627 07-31-2006 10:23 AM

Hey Nelie, thanks for posting all of these together!

What do you think about posting the recommended amounts per day/week? I didn't want to be redundant in posting the foods again with the amounts, but didn't want to ask you to go through the trouble of editing your post.

I know the amounts of the original 14, but don't have a clue about the 'new' ones.

**Edited to add: Jayde! We were typing the exact same thing at the exact same time! And yes, I've been eating a square of dark chocolate EVERYDAY! Uh oh....**

Jayde 07-31-2006 10:27 AM

Quote:

Originally Posted by olivia627
**Edited to add: Jayde! We were typing the exact same thing at the exact same time! And yes, I've been eating a square of dark chocolate EVERYDAY! Uh oh....**

:hug: Great minds.. you know how they think. ;)

:nono: Better watch the chocolate you! And save some of it for me. I mean the rest of us! :o

nelie 07-31-2006 10:27 AM

I was going to post the amounts but I didn't have my book with me. I do have the amounts from book 2. If you have the amounts handy, either post them here or PM me and I'll add them :)

Jayde 07-31-2006 10:30 AM

I'm pming you now.. so you can add it to the original thread.. I'll send from the first book.

nelie 07-31-2006 10:46 AM

I'm only missing kiwi and pomegrantes. From filling in the list, it seems like if we went with the recommendations we would be too full to eat anything else.

phantastica 07-31-2006 10:52 AM

What an excellent list! I admit I haven't been as active with SuperFoods because I haven't compiled a list to shop with and reference, but I'm going to print this and stick it on my refrigerator.

I also thought it would be cool to have a poster/painting of all the superfoods that I could keep in my kitchen for a visual reference.

Jayde 07-31-2006 10:53 AM

Quote:

Originally Posted by nelie
I'm only missing kiwi and pomegrantes. From filling in the list, it seems like if we went with the recommendations we would be too full to eat anything else.

It is too much food for me.. especially considering your point about not being able to eat anything else... variety is important even if they are not super foods.

I use the serving/ frequency as a guide. But like I mentioned on the super foods thread, if I eat a little of something.. I count it.. a toss of some blueberries in my yogurt might not be the recommended cup.. but I count it as 1 superfood just the same.

So what is up with the kiwi and pomegranates? It frustrates me not having the second book.

olivia627 07-31-2006 11:03 AM

Quote:

Originally Posted by Jayde
So what is up with the kiwi and pomegranates? It frustrates me not having the second book.

Mine is on it's way! I should have it in a couple of days. If the amounts are not posted by then, I'll PM Nelie with the info. I thought someone else had the 2nd book already. Sending out vibes....Please post wherever you are!!

nelie 08-01-2006 09:21 AM

Thanks to BarbaraAnn for filling me in on Kiwi and Pomegranates. The list should be complete now.

olivia627 08-01-2006 11:14 AM

Just wanted to add that the turkey/chicken breast serving size is 3 to 4 oz three to four times per week, but not more than 4 oz per serving. I just bought a food scale last night for just that purpose...weighing my turkey!

BreakingFree 08-01-2006 11:19 AM

Quote:

Originally Posted by phantastica
I also thought it would be cool to have a poster/painting of all the superfoods that I could keep in my kitchen for a visual reference.

GREAT IDEA!

olivia627 08-01-2006 11:04 PM

Quote:

Originally Posted by Jayde
watch the chocolate you! And save some of it for me. I mean the rest of us! :o

:cb: Ha ha! 100 calories a day!!!! My daily square is only 55 calories!

Yippee....dark chocolate EVERYDAY! :T I LOVE the SuperFoods! :love:

I'm having fun with these smilies...can't you tell?!

Jayde 08-01-2006 11:49 PM

Quote:

Originally Posted by olivia627
I'm having fun with these smilies...can't you tell?!

You're having fun with the CHOCOLATE... not just the smilies!

Thanks Nelie for updating the list.. Now mine is complete... and thanks to Barbara for completing the puzzle. :)


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