Top 10 Nutrient-Dense Foods
In the Sun Basket test kitchen, our chefs are always looking for delicious, healthy foods to build our meals on. Happily, such ingredients are in plentiful supply. Here, our team of dietitians shartheirer list of the top 10 nutrient-dense foods.
Avocados
Rich in heart-healthy monounsaturated fat, avocados also contain protein, potassium, magnesium, folic acid, B vitamins, vitamin E, and vitamin K. Those same good fats help your body absorb all those vitamins.
Beans and Lentils
These protein-packed additions are a staple in many of our vegetarian meals. They’re high in fiber and rich in zinc, which is crucial for a healthy immune system. Research has found that, in addition to providing heart-health benefits, beans can reduce the risk of breast cancer, and they may help improve blood glucose and insulin levels in diabetics.
Berries
Rich in vitamin C and fiber and a good source of folate and potassium, berries get their superpowers from their phytochemicals, specifically anthocyanins, the pigments responsible for their intense colors. Those anthocyanins are powerful antioxidants that fight cell damage and may reduce the risk of cancer and heart disease. Blueberries, in particular, have been shown to improve memory and brain function in lab animals.
Brassicas
Cabbage and its many cousins, including broccoli, Brussels sprouts, and cauliflower are loaded with vitamin C and fiber and rich in cancer-fighting phytochemicals. Although more research is needed, these cruciferous vegetables have been linked to lower incidences of colon, lung, and breast cancers and have been found to help heal stomach ulcers.
Eggs
This high-quality protein provides amino acids tryptophan and selenium, and are hard to come by a source of natural vitamin D. Eggs also contain lutein and zeaxanthin, antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age. Research has suggested eggs may help prevent cataracts and macular degeneration.
Greens
Dark leafy greens like kale, Swiss chard, and arugula pack a plate full of antioxidants, like vitamin C and K, folate, potassium, and fiber—with not many calories. Like eggs, they supply lutein, which contributes to good vision and may help protect your eyes from cataracts and macular degeneration.
Nuts and Seeds
Tiny-but-mighty, nuts and seeds are a good source of vegetable protein and provide good fats that can promote nutrient absorption. Not just for crunch, they’re also known to lower the risk of heart disease.
Oats
Rich in healthy amounts of E and B vitamins, calcium, magnesium, and potassium. Studies have found oatmeal to lower cholesterol, improve blood pressure, reduce the risk of diabetes, and help in weight management.
Salmon
Protein-rich salmon is one of the best sources of omega-3, a fatty acid necessary for proper brain functioning and a healthy cardiovascular system. Pro tip: Don’t toss the salmon skin, it’s not only delicious but is also loaded to the gills with good-for-you fatty acids.
Sweet potatoes
Loaded with fiber, beta-carotene, and vitamins C and B6. Sweet potatoes also offer an energy boost. Because their natural sugars are slowly released into the bloodstream, they offer a balanced source of energy, without spikes in blood sugar that can lead to fatigue. Bonus: Purple sweet potatoes are high in anthocyanins, antioxidants known to protect against degenerative diseases.
Top 10 Nutrient-Dense Foods
Avocados
Rich in heart-healthy monounsaturated fat, avocados also contain protein, potassium, magnesium, folic acid, B vitamins, vitamin E, and vitamin K. Those same good fats help your body absorb all those vitamins.Beans and Lentils
These protein-packed additions are a staple in many of our vegetarian meals. They’re high in fiber and rich in zinc, which is crucial for a healthy immune system. Research has found that, in addition to providing heart-health benefits, beans can reduce the risk of breast cancer, and they may help improve blood glucose and insulin levels in diabetics.Berries
Rich in vitamin C and fiber and a good source of folate and potassium, berries get their superpowers from their phytochemicals, specifically anthocyanins, the pigments responsible for their intense colors. Those anthocyanins are powerful antioxidants that fight cell damage and may reduce the risk of cancer and heart disease. Blueberries, in particular, have been shown to improve memory and brain function in lab animals.Brassicas
Cabbage and its many cousins, including broccoli, Brussels sprouts, and cauliflower are loaded with vitamin C and fiber and rich in cancer-fighting phytochemicals. Although more research is needed, these cruciferous vegetables have been linked to lower incidences of colon, lung, and breast cancers and have been found to help heal stomach ulcers.Eggs
This high-quality protein provides amino acids tryptophan and selenium, and are hard to come by a source of natural vitamin D. Eggs also contain lutein and zeaxanthin, antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age. Research has suggested eggs may help prevent cataracts and macular degeneration.Greens
Dark leafy greens like kale, Swiss chard, and arugula pack a plate full of antioxidants, like vitamin C and K, folate, potassium, and fiber—with not many calories. Like eggs, they supply lutein, which contributes to good vision and may help protect your eyes from cataracts and macular degeneration.Nuts and Seeds
Tiny-but-mighty, nuts and seeds are a good source of vegetable protein and provide good fats that can promote nutrient absorption. Not just for crunch, they’re also known to lower the risk of heart disease.Oats
Rich in healthy amounts of E and B vitamins, calcium, magnesium, and potassium. Studies have found oatmeal to lower cholesterol, improve blood pressure, reduce the risk of diabetes, and help in weight management.Salmon
Protein-rich salmon is one of the best sources of omega-3, a fatty acid necessary for proper brain functioning and a healthy cardiovascular system. Pro tip: Don’t toss the salmon skin, it’s not only delicious but is also loaded to the gills with good-for-you fatty acids.Sweet potatoes
Loaded with fiber, beta-carotene, and vitamins C and B6. Sweet potatoes also offer an energy boost. Because their natural sugars are slowly released into the bloodstream, they offer a balanced source of energy, without spikes in blood sugar that can lead to fatigue. Bonus: Purple sweet potatoes are high in anthocyanins, antioxidants known to protect against degenerative diseases.Braga Farms
When it comes to this family farm, everything that was old is new again.
Join us as we visit one of our beloved suppliers, Braga Farms.
30 Days of Sun Basket—week 2
Kira and Brandon are starting their year with a renewed focus on clean eating and cooking together. We’re following them for 4 weeks as they cook and eat Sun Basket meals. Watch what happens in week two.
The Mighty Chickpea
We are not alone in our passion for the chickpea. It’s got fans all over the world. From Spain to the Middle East, Southern France to North Africa and India, you’ll find chickpeas in soups, stews, salads, dips, and snacks. Their nutty taste plays well with others, pairing with ingredients both subtle and spicy. We love how chickpeas manage to be both tender and meaty, even when there’s not an ounce of meat in sight.
Nutrition-wise, chickpeas are both a protein and fiber powerhouse and an important source of potassium and iron. These mighty beans are rich in folate, a B vitamin that can reduce the risk of neural tube birth defects.
Chickpeas have been shown to reduce blood cholesterol and blood pressure and help control blood sugar, reducing some of the risk factors for heart disease and diabetes.
Facebook LIVE
ICYMI, we’re live on Facebook.
Tune in Wednesdays at 4 p.m. PST to watch our special guests cook Sun Basket meals in our test kitchen. Get pro tips from our chefs on how to make the most of your recipes every week.
Upcoming meals and dates:
July 12: Our friends from Mi Rancho Tortillas
Watch our most recent episode! Sun Basket’s Executive Chef Justine Kelly is in the kitchen with one of our turkey suppliers, Mark Keller of Keller Crafted Meats, making our Mojo Turkey Burgers with Cabbage Slaw.
More LIVE awesomeness:
July 19: Matt Chavez, Videographer Extraordinaire at Sun Basket
July 26: Jimmy Gale
Cooking with Parchment—
Cooking food in parchment is a terrific way to boost flavor without additional calories, salt, or fat. Parchment paper (the French call this technique “en papillote”) traps steam, so that food stays moist. Pile on the aromatics, like lemon and shallots in the Sole in Parchment with Warm Date and Apricot Salad, and their flavor will be infused into whatever you’re cooking.
You can make the packages ahead of time and refrigerate them until you’re ready to cook. The bundles can also be made with foil, should you ever run out of parchment, but then we call it a “hobo pack.”
Working with 1 sheet at a time, bring 2 opposite sides of the parchment to the center and fold them together several times to create a tight seam. Fold up each end to form a neat seal. That’s it. Just be sure to open them carefully to avoid getting burned by the escaping steam.
That’s a wrap.
We talk to Chef Justine about her Latest Adventures in the Kitchen
Q. What’s cooking in the Sun Basket Test Kitchen this week?
We’ve heard some inspiring stories from our customers that their kids are getting involved in the cooking process when they get their Sun Basket. I have a daughter, Stella, who loves being in the kitchen with me, so I thought it might be fun to keep kids in mind when developing recipes. I’m thinking about a kid-friendly palate and family-friendly recipes, food that can bring everyone together around the table.
Q. How would a family-friendly recipe differ from any other Sun Basket recipe?
A. Our regular Sun Basket recipes are developed with couples in mind. They tend to rely on a lot of seasoning blends and spices, with a more adventurous flavor profile. I’m looking to classic comfort foods and giving them healthy updates. So instead of traditional mac ‘n’ cheese, I’m testing a baked penne made with delicious, high-protein quinoa pasta and loaded with vegetables like broccoli, beans, and tomatoes. My goal is to gently nudge kids and their parents in a healthy direction while keeping the flavors simple and recognizable.
Q. You’re working with some interesting ingredients like quinoa and jicama that a lot of kids might not be familiar with. Any suggestions for getting kids to broaden their tastes?
A. I think the trick is to give them an unfamiliar ingredient and season it in a familiar way.
That’s the thinking behind the latest recipe we tested, Enchilada Casserole with Quinoa and Apple Radish Slaw. Instead of tortillas, I swapped in quinoa but flavored it with our own Sun Basket enchilada sauce. The name and the look of the dish might be a little different, but the taste is one that’s familiar; it’s a classic sauce that I developed to be mild, yet flavorful enough for a kid to love. As for jicama, I never met a kid who didn’t like it. Seriously, it tastes like a juicy apple.
Q. We love the idea of getting kids involved in the kitchen, but it can get a little crazy. Any suggestions for managing the chaos?
A. I think it helps tremendously that Sun Baskets arrive ready to cook, so it’s easy to stay organized. Let kids unpack the box and choose what recipe they want to make. From there, it really depends on the kid. Parents know when their kids are ready to handle a knife or work at a hot stove. And I also encourage the whole family to use their hands. As long as everyone washes up before they begin, there’s no reason you can’t tear the lettuce and herbs instead of cutting them.
pictured: Chef Justine and her daughter Stella
Kids Can!
This week, in the Sun Basket Test Kitchen, we’ve got kids in mind.
Our meal kits are an ideal way to introduce kids to cooking healthy meals and trying new foods. Right now we’re having fun thinking up specific recipes geared just for junior sous chefs, and many of our recipes are already set for those little hands to get to helping.
Here are a few guidelines:
• Provide age-appropriate adult supervision for your young cooks.
• Start your time in the kitchen just as you end it: by cleaning up. Begin with washing your hands, rinsing any produce, and wiping your work surfaces clean.
• Read the recipe all the way through from beginning to end. No really, do it. You’ll be surprised at the difference it makes when you know what to anticipate.
Sun Basket Supper Club
The advantages of eating with friends go well beyond a good meal. Friendships are just as critical to our well-being as diet and exercise and offer many of the same benefits. Studies show that close friendships can help lengthen our lifespans, not least by lowering the risks of disease, depression, and dementia. But just like healthy eating and getting to the gym, friendships require a commitment of both time and spirit.
A Sun Basket Supper Club is a great way to combine food and friends to reap the rewards of both. Just like a book club or bootcamp workout, a Sun Basket Supper Club can help gather people together and help motivate everyone to stay healthy.
You can organize other families you know who already subscribe to Sun Basket, or you can use your Refer-a-Friend code to turn good friends on to the coolest meal delivery service around. Once everyone’s signed up, it’s easy to decide on a meal and get together to cook.
Plan your meal
There are many ways to organize your Sun Basket Supper Club. If you want something small and informal, you might consider having each family order the same individual meal. If you want a feast, everyone can order the same three meals. With Sun Basket’s meal plans, there’s something for everyone—whether they’re vegetarian, gluten-free, or following a paleo diet.
Pick a day
Finding a date that works for a group can be the hardest part. You might want to pick a recurring time, say the third Thursday of each month, so that everyone can block out that date on a regular basis.
Don’t forget the drinks
To pair with the recipes, invite everyone to bring their favorite beverage, whether sparkling water, a bottle of wine, or a cocktail.
Post photos of your Sun Basket Supper Club online and tag them #sunbasketsupperclub
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