Although there is no regulated definition for superfoods, according to Merriam-Webster, a superfood is defined as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fibre, or fatty acids) considered beneficial to a person’s health”. The term dates back to the early 20th century by The United Fruit Company to market bananas as an inexpensive and easily digestible source of nutrition. Nowadays, the term is associated with healthy foods that promote overall wellness and possible disease prevention. According to Harvard Health Publishing, common superfoods include berries, fish, leafy greens, olive oil, whole grains, yogurt, cruciferous vegetables (such as broccoli, brussels spouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes and turnips), legumes and tomatoes.
At Wholesome Kids Catering, we strive to incorporate nutrient dense foods on our menu. Our menu includes fresh strawberries as a fresh fruit option, as well as an ingredient in the mixed berry granola minis, organic lemon blueberry muffin, organic summer berry muffin and raspberry loaf. Berries are rich in fibre and antioxidants. Our menu includes wild caught certified sustainable pollock, lake-farmed certified sustainable Basa and flaked light tuna. Fish is a good source of protein and omega-3 fatty acids. Leafy greens are served weekly with a variety of different dressings. Dark leafy greens are a good source of vitamin A and C, calcium and fibre in addition to phytochemicals, which are plant produced chemicals that have a positive impact on our health. Olive oil can be found in our scratch-made Wholesome house dressing. Olive oil is a good source of monounsaturated fatty acids, which help reduce the risk of heart disease.
Our menu comprises of 75% whole grains. Whole grains have all three parts of the grain present (the bran, germ and endosperm) and therefore have more fibre, unsaturated fats and vitamins and minerals compared to refined grains. On this menu we offer strawberry, peach and vanilla yogurt. Yogurt is a good source of calcium and protein and includes probiotics, a good bacteria which helps protect our body from harmful bacteria. This menu includes broccoli, cauliflower and turnips. Cruciferous vegetables are a great source of fibre, vitamins and phytochemicals. Both our main menu as well as vegan and vegetarian allergy replacements include a variety of beans, such as chickpeas, black beans and lentils. Legumes are a great source of fibre, folate and plant-based protein which tend to be higher in fibre and lower in saturated fat which lowers risk of cancer, heart disease and type 2 diabetes. Tomatoes are used in a variety of items on our menu in a variety of different forms. Tomatoes are a high source of vitamin C and the antioxidant lycopene.