Top-10 Nutrient-Packed Superfoods from Fogo de Chão
For those in search of healthy, seasonal food for the New Year, there are plenty of options to be enjoyed. Many superfoods remain in-season, and in most cases generate their most vibrant crops throughout the colder months. Fogo de Chão, the internationally-renowned Southern Brazilian Steakhouse, breaks down its Top-10 Superfoods found on their Market Table, and simple, healthy recipes to enjoy at home.
1. Brussels Sprouts – Available year-round, they peak in the fall and are a surprising source of Vitamin-C and antioxidants. Blanch thinly-sliced Brussels sprouts and toss with lemon vinaigrette, parmesan and crispy bacon.
2. Black Beans – The body works overtime to break down beans that are high in fiber, so they taste great while burning fat. Feijoada, a black bean stew, is a timeless Brazilian favorite you can make easily at home. With a few simple ingredients like lean meat, black beans, onion and garlic, the combinations you can create are endless.
3. Quinoa – This protein packed ancient grain has gone unchanged since the beginning of time. Fogo’s Quinoa Tabouleh includes fresh chopped parsley, mint, tomato, and cucumber tossed with lime juice and olive oil, for a gluten-free spin on a traditional dish.
4. Citrus Fruits – Citrus fruits like grapefruit can lower insulin levels and jumpstart your morning. Layer sliced blood orange, grapefruit, and orange; drizzle with a bit of agave nectar and fresh mint.
5. Kale – Natural sugars start to concentrate in kale leaves during the cooler months, evoking a wonderful flavor, plus a leafy green that’s full of calcium and antioxidants. Make a quick salad by mixing some honey and white wine vinegar together as a dressing and topping with slices of fresh orange.
6. Broccoli – Loaded with Vitamin-C and fiber, and serving as an incredible source of protein, this is why mom made you finish it before you were excused from the table. Sauté with olive oil, red pepper flakes, pine nuts, and sea salt for an excellent dinner accompaniment.
7. Salmon – This source of natural protein is rich and delicious, and filled with heart healthy omega-3 fatty acids. Enjoy cold smoked salmon, or pan-sear with lemon and rosemary for an easy, satisfying meal.
8. Beets – Those who love these root vegetables reap the rewards of their vitamin and mineral contents. Boil or steam whole beets, then slice and toss with arugula and goat cheese. Make an easy dressing of lime juice, minced garlic, rosemary and extra virgin olive oil. Salt to taste.
9. Butternut Squash – Typically worked into soups and salads, this winter squash is loaded with beta-carotene, keeping your skin and eyes healthy. Butternut squash is blended with coconut milk and fragrant spices in Fogo’s current seasonal soup offering.
10. Papaya – This native Brazilian fruit contains the digestive enzyme papain, which breaks down proteins to help ease digestion. Treat yourself to a restorative dessert by blending some fresh papaya with your favorite vanilla bean ice cream, as featured in Fogo’s signature Papaya Cream.