Superfoods by Donna Hayek



  • A superfood is a food rich in compounds such as; antioxidants, fiber, and fatty acids that benefit a person’s health.
  • Superfoods have a very high nutritional density; such as vitamins, minerals, and antioxidants. Most of these foods are plant-based, so they are full of nutrients and low in calories.
  • Antioxidants are molecules in foods that neutralize free radicals. They help decrease health problems; such as heart disease, cancer, arthritis, stroke, pulmonary or lung problems, immune deficiency, and Parkinson’s disease.
  • Flavonoids are molecules that improve immunity and decrease inflammation. They help promote a healthy complexion, strong nails, abundant hair, increase energy levels, and help to maintain a healthy weight.




  • Acai berries are purple, originated from South America, and have nineteen amino acids and antioxidants.
  • Blueberries are high in fiber, manganese, and vitamin K.
  • Cranberries are flavonoids that decrease the risk of urinary tract infections.
  • Golgi berries are red, originated from Asia, and are rich in vitamin C, vitamin E, and flavonoids.  They also treat diabetes, and hypertension and maintain eye, liver, and kidney health.



  • Rich in isoflavones; which are phytochemicals that occur naturally in plants.  Some functions are that it can lower LDL cholesterol, prevent age-related memory loss, can decrease bone loss, especially during menopause.

Green Tea:

  • Low in calories and helps decrease stress levels, inflammation, and arthritis.
  • High in hydration and antioxidants called catechins.
  • Considered an anti-inflammatory and anti-carcinogenic.

Leafy Greens:

  • High in fiber and water; which helps decrease constipation.
  • Rich in carotenoids, iron, magnesium, potassium, and calcium.
  • Foods include kale, spinach, Swiss chard, beets, and collard greens; which are abundant in vitamins A, C, E, K, and B.


  • Rich in omega-3 fats
  • Decreases the risk of arrhythmia, helps normalize lipid values, and decreases the prevalence of plaque in the arteries or calcium score.

Dark Chocolate:

  • High in flavonoids, helps to decrease cardiovascular disease and cancer.
  • Boosts the immune system.

Wine & Grapes:

  • Resveratrol is a polyphenol found in wine.  The skin of the grape is considered heart-healthy.
  • Can protect against diabetic neuropathy and retinopathy and improves blood glucose control.
  • Treats Alzheimer’s disease and helps decrease menopausal symptoms.
  • Quercetin is a flavonoid found in grapes; which has anti-inflammatory properties.
  • It also helps decrease the prevalence of atherosclerosis and cancer.


  • Spirulina
  • Blue-green algae
  • Garlic
  • Beets
  • Wheatgrass
  • Tumeric
  • Barley
  • Brazil nuts


How to incorporate superfoods into daily meals:

  • Always make a colorful plate to include a variety of vegetables to incorporate various vitamins and nutrients daily into your diet via soups, salads, and stir-fries.
  • Have fruits and vegetables at every meal and snack.
  • Substitute foods for superfoods; such as beef and chicken to salmon and tofu.
  • Add berries to oatmeal, cereal, salad, and yogurt.
  • Consume green tea daily.
  • Use nuts, seeds, and dried fruits as snacks.
  • Use spices frequently; such as turmeric, oregano, ginger, and cinnamon.



Banana and Cacao Smoothie: serves 1


  • 1 cup water
  • 1 small frozen banana
  • 2 tsp raw cacao powder
  • 2 tbsp almond butter
  • Pinch of cinnamon
  • Ice
  • 1 scoop of protein powder (optional)



  • Mix all ingredients in a blender and enjoy!


Acai Berry Bowl: serves 1


  • 1 packet of frozen acai berry pulp
  • 2 handfuls of spinach
  • 1 frozen banana
  • ½ cup unsweetened coconut milk
  • 2 tbsp chia seeds
  • Pinch of cinnamon



  • Mix all ingredients in a blender and enjoy!


Spinach Basil Pesto: serves 1


  • 1 cup basil leaves
  • ¼ cup parmesan cheese
  • 1/3 cup olive oil
  • 2 tbsp pine nuts
  • 2 cloves garlic
  • 1 tsp pepper
  • ½ tsp salt
  • ½ lemon juiced
  • ½ cup spinach



  • Add all ingredients in a food processor and enjoy!


Power Up Lasagna: serves 8-12


  • 9 whole grain lasagna noodles
  • 1 tsp EVOO
  • 1 small onion, diced
  • 1–8-ounce container of mushrooms, sliced
  • 3 cloves garlic, minced
  • 6-ounce bag of fresh spinach
  • 1 egg
  • 2 cups drained and crumbled firm tofu
  • 2 large tomatoes, sliced
  • 24 ounces of marinara sauce
  • 1 cup shredded mozzarella cheese



  • In a large pot, boil water and cook noodles al dente
  • Pre-heat oven to 3750
  • Heat olive oil in a large skillet on medium heat
  • Add onions and mushrooms and cook for 4-5 minutes
  • Add garlic and sauté for 1 minute
  • Add spinach and sauté for 2-3 minutes
  • Remove from pan and put the mixture aside in a bowl
  • In a separate bowl, whisk egg and tofu
  • Add spinach and combine
  • Layer the bottom of a 12×8 inch casserole dish with a small amount of sauce to cover it
  • Layer with 3 noodles and ½ tofu mixture, ½ mushroom mixture, sliced tomatoes, marinara sauce and sprinkle with mozzarella cheese
  • Repeat until all food types are completed
  • Bake 45-55 minutes
  • Enjoy!