Superfoods Archives

What’s in Season: 7 Spring Fruits and Vegetables and Their Nutritional Benefits

Posted on March 12, 2023March 14, 2023 by lindsey Freeman

Who doesn’t love spring? Every season has its own charm, but there is something so inspiring about spring—with the fresh blooms and new life everywhere you look. One of the best ways to enjoy the season is by indulging in the fresh produce that becomes available during this time. Here are some of our favorite fruits and vegetables along with all the nutritional benefits they can add to your diet.

Asparagus: Asparagus is an excellent source of vitamin K, which is essential for bone health, and folate, which is important for pregnant women. Asparagus is also a good source of vitamin C and is a particularly rich source of glutathione, which has been shown to have detoxifying properties and protect against certain kinds of cancer. Asparagus is delicious when steamed, sauteed, or grilled, and can make an easy side dish with minimal effort.
Artichokes: Artichokes are a good source of fiber, which can help regulate your digestive system. Artichokes are also high in antioxidants, which can help protect your cells from damage caused by free radicals, and help improve liver function. Both the artichoke leaves and heart can be eaten and steaming or baking are the most popular ways to prepare them. You can also stuff artichokes for an extra special presentation.
Strawberries: Strawberries are one of the most popular spring fruits. They are a good source of vitamin C, which we all know is great for your immune system. Strawberries are also high in antioxidants and can help reduce inflammation in your body. Polyphenols found in strawberries can also help improve insulin sensitivity in nondiabetic adults. Strawberries are delicious on their own, but we also love to add them to smoothies, yogurt bowls, oatmeal, or even sliced and added to water for a refreshing spring beverage.
Peas: Peas are really excellent for eye health and can help prevent cataracts and macular degeneration. They are also high in coumestrol, which helps prevent stomach cancer, and the high fiber content is excellent for digestive health. In addition, magnesium, potassium, and other minerals found in peas can lower your risk of high blood pressure. Peas can easily be added to pasta dishes that use light sauces, added to salads or simply steamed and lightly seasoned for a quick and healthy side dish.
Radishes: Radishes are crunchy and refreshing spring vegetables that can help with liver and kidney function, and the glucosinolate and isothiocyanate can help to regulate blood sugar and reduce the risk of diabetes. Radishes are also excellent for overall blood and heart health because they are rich in antioxidants and minerals like calcium and potassium. incorporate radishes into your spring meals by adding thin slices to salads for a peppery crunch, roasting them with garlic and olive oil, or making your own pickled radishes to enjoy all year long.
Apricots: We generally find apricots as dried fruit, and although those are tasty, we love to enjoy fresh apricots in spring when they are in season. Apricots are sweet and juicy spring fruit that are high in vitamin A, which is important for eye health. They are also a good source of fiber, which can help regulate your digestive system. Beta carotene, also found in apricots can help make your skin more resistant to sunburn, which is super helpful for our sunny climate. Like strawberries, apricots are delicious when eaten whole and do really well in salads and smoothies. You can also make some super tasty spring desserts like apricot tarts, and apricot crisp.
Rhubarb: Rhubarb is a unique spring vegetable that is often used in desserts. Only the stalks are edible, and you’ll see the best Rhubarb become available in early April. Rhubarb is a good source of vitamin K, which is essential for bone health, and vitamin C, which can help boost your immune system. Rhubarb is also high in antioxidants, which can help protect your cells from damage and reduce inflammation. The high fiber content is of course also excellent for overall digestive health. Get your fill of rhubarb by making pies, or your own chutney that can be whipped out and added to other dishes all year long.

Eating a variety of fruits and vegetables is essential for maintaining a healthy diet. During the spring season, there are many delicious and nutritious options to choose from. By incorporating these seasonal foods into your meals, you can take advantage of their health benefits and enjoy the flavors of the season. We encourage you to shop local and find these spring fruits and veggies from local farms if available.

Do you have a favorite on this list? Or a favorite recipe incorporating other spring fruits and veggies? Drop a comment below, or tag us on social media! We would love to hear what you enjoy this time of year.

Probiotic vs Prebiotic Foods – How to Incorporate Them Into Your Diet

Posted on February 8, 2023February 8, 2023 by lindsey Freeman

Gut health affects your overall wellness, and what you eat plays a major role in determining the status of your gut health. Recently, probiotic and prebiotic foods have gained popularity as the savers of your gut health. But what’s the difference between these two, and how can you incorporate them into your diet?

In this post, we’ll explore the difference between probiotics and prebiotics and give you practical tips on how to add these superfoods to your diet.

Probiotic and Prebiotic Foods – What’s the Difference?

Probiotics and prebiotics foods are not the same. Probiotic foods contain live microorganisms that improve or maintain the number of beneficial gut bacteria in the body. Prebiotic foods contain non-digestible carbohydrates that serve as food for the beneficial bacteria in the gut.

In short, probiotics are the beneficial bacteria that improve the beneficial microflora in the gut, and prebiotics is the food that gut microflora consume, helping them to grow and thrive. Together, probiotics and prebiotics help support a healthy gut microbiome that is essential for the healthy functioning of the gut.

How to Incorporate Probiotic and Prebiotic Foods Into Your Diet?

When you’re taking sufficient probiotic and prebiotic foods, you’ll see significant positive changes in your gut health. If you have no idea which foods are the best to get a good intake of probiotics and prebiotics in your diet, here are some of our favorites:

Sources of Probiotic Foods

Yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are good sources of probiotics.
Try adding a spoonful of miso to soups, sprinkling kimchi on your rice, or having a serving of yogurt with fruit and honey to boost probiotics in your diet.
Probiotic drinks, such as kombucha, water kefir, and coconut water kefir, also contain a high amount of probiotics.
You can also snack on probiotic-rich foods like probiotic granola bars or probiotic crackers.

Sources of Prebiotics Foods

Fiber-rich foods, such as whole grains, fruits, and vegetables, are excellent sources of prebiotics.
Root vegetables like garlic, onions, and leeks also provide a high amount of prebiotics.
Foods like legumes, green bananas, and cooked and cooled potatoes can also be consumed to increase the levels of prebiotics in your diet.

Processed foods are low in fiber and often high in sugar, which can harm the beneficial bacteria in your gut. So, it’s crucial to minimize highly processed foods from your diet if you want to experience the positive effects of probiotic and prebiotic foods.

Tips for Adding Probiotics and Prebiotics Into Your Diet

Here are some tips that you should remember when you start adding probiotics and prebiotics into your diet:

Aim for various probiotic and prebiotic foods in your diet rather than relying on a single source.
Gradually incorporate these foods into your diet to allow your gut to adjust.
Be mindful of the serving sizes and pay attention to how these foods affect your body.
Always consult a healthcare professional before making any significant changes to your diet, especially if you have any underlying health conditions.

Bottom Line

Excited to flourish your gut bacteria using these probiotics and prebiotics foods? Pin this post as a reminder, and come visit Intelligent Gourmet to enjoy wholesome food that will help you improve your gut microflora with tasty organic meals.

It’s Winter Season: Vegan Soup Recipes

Posted on November 8, 2020 by Linda Baldwin

Since it is officially the Winter Holidays – it is time for homemade soup! We are taking three of our favorite soup recipes and making them vegan. While it is still a balmy 75 degrees in Tampa, we are all watching the weather in hopes of cooler temps. We don’t know about you, but we are ready for some sweater weather! Not only do we crave our winter wardrobes when the weather turns chilly (less than 75 for us Floridians), we crave soothing, hot comfort foods. Here are three of our favorite hot soup recipes made vegan, low-calorie, and extra delicious. And the best part, they are filled with cancer-fighting ingredients!

Note: these recipes work best with an immersion blender. All recipes serve 3-4 single servings.

Vegan Cream of Broccoli Soup

1 head of cauliflower and 1 head of broccoli, steamed
1 Tb Extra Virgin Olive Oil
1 chopped onion
Add 1 celery stalk, chopped
3 cloves garlic
1/4th tsp grated nutmeg
Vegetable broth
Salt and pepper to taste
Non-Vegan options: Garnish with plain Greek yogurt or a sprinkle of extra sharp cheddar cheese.

Directions: In a pot, saute 1 chopped onion until well browned in Extra Virgin Olive Oil. Using an immersion blender, blend cauliflower, broccoli, and onion mixture together, adding vegetable broth until desired soup consistency is reached. Garnish with fresh parsley or non-vegan alternatives.

Vegan Cream of Mushroom Soup

1 Tb EVOO
1 onion, chopped
3 cloves garlic
2 lbs mushrooms
1 Tb dry sherry (or white wine)
1 russet potato or 1/2 head cauliflower, chopped
Several sprigs of fresh thyme, leaves only
1 sprig fresh rosemary, leaves only, chopped
1 bay leaf
a pinch of grated nutmeg
Salt & pepper to taste
To add depth of flavor, try adding a dash of balsamic vinegar!

Directions: Saute onion with olive oil in a pot until caramelized, add garlic. Deglaze with dry sherry and add mushrooms and potatoes. Add herbs and spices. Cook down until mushrooms are deeply browned (not burnt!) and potato pieces are soft. Immersion blend until soup has reached a desirable consistency. Since mushrooms produce a lot of moisture while cooking down, you may not need any additional vegetable stock, which is why it’s omitted. If extra moisture is required, use vegetable stock or white wine. Salt and pepper to taste. Garnish with fresh parsley, sage, rosemary, or thyme (yep, just like the song says!).

Vegan Tomato Soup

1/2 onion, diced
2 cloves garlic, chopped
1 tsp olive oil
1/2 cup raw cashews, soaked for a few hours beforehand
1/2 cup water
3 14.4 oz cans stewed tomatoes (or 4.5 cups)
1/4 c coconut milk
Fresh basil, chopped with some more for garnish
Sugar, salt, and pepper to taste (yes, sugar!)
Pepitas (optional garnish)

Directions: In a pot, saute onion and garlic in olive oil until they are soft. In a 2-cup measure (or deep pot – whatever you have handy), use your immersion blender to blend the cashews with 1/2 cup water until it’s creamy. Add into the onion/garlic pot with stewed tomatoes, basil, and coconut milk, and blend until creamy. Let simmer for 10 minutes. Add sugar, salt, and pepper to taste. Serve with garlic bread, or garnish with pepitas.

Re-Vamp Your Breakfast Recipes, try a Quinoa Bowl

Posted on September 4, 2016 by Linda Baldwin

Why try a quinoa bowl for breakfast? Quinoa is a complete protein, meaning it has all 10 essential amino acids, and a high fiber content. One cup of cooked quinoa contains 5 grams of satiating fiber, having it for breakfast will help to arm your body with the tools it needs to get through the day and stay fuller longer. As an added bonus, quinoa is packed with health boosters like zinc, calcium, iron, riboflavin, heart healthy fats and antioxidants that have been found to reduce inflammation.

Recipe: Quinoa Breakfast Bowl
Prep Time: 5
Cook Time: 15
Yield: 2 bowls

Ingredients:
1/2 cup dry quinoa, rinsed
3/4 cup canned lite coconut mylk + more for drizzling
2 teaspoons vanilla extract
1/2 teaspoon cinnamon + more for sprinkling
pinch of salt
1 tablespoon of dried unsweetened dark cherries
1 tablespoon of toasted pecans
1 tablespoon of toasted pumpkin seeds

Preparation:
Combine quinoa, coconut milk, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.
Divide quinoa into two bowls then cover with dried fruits, pecans, + pumpkin seeds and a few extra drizzles of coconut milk.

Chef Notes: You can use a shelf stable organic Coconut mylk available at Aldi’s Markets. Or you can make your own Almond mylk but that’s for another blog. Option to add sweetener of choice, we find it sweet enough with the coconut milk and fruit.

#Kidfriendly #addtoppingsofyourchoice #mixandmatchfruitsnutsandseeds #yearroundmeal

Nutrition: 302 calories, 10.3 g fat (4.9 g saturated fat), 99 mg sodium, 34.6 g carbs, 5.3 g fiber, 7.9 g sugar, 8.2 g protein

Reduce Inflammation & Improve Digestion with Easy To Make Bone Broth 

Posted on February 11, 2016 by Linda Baldwin

Remember how soothing chicken soup is whenever you have a cold? Well, it turns out that broth, and especially bone broth (made from simmering bones and cartilage) really do have medicinal properties. I’m always on the lookout for foods that both nourish and heal your body, and while studying at the Institute of Integrative Health and Nutrition I was turned on to bone broth as a way of improving digestive symptoms such as bloating and pain.

Bone broth is experiencing a revolution right now, and for good reason. It can reduce joint pain and inflammation through chondroitin sulphates, glucosamine, proline, arginine, and glycine which all have anti-inflammatory effects. It promotes strong, healthy bones through high amounts of calcium, magnesium, and additional nutrients that play an important role in healthy bone formation, and promotes healthy hair and nail growth thanks to the gelatin in the broth. It may even help you sleep better due to the calming effects of glycine. Wow. No wonder superstar Kobe Bryant is drinking it daily and it’s even gained a cult following in NYC!

Another important component of both broths are that they are rich in Humic + Fulvic minerals! What are those you ask and why should I want them?
Research is just beginning to show us the important role that fulvic minerals play and the information is amazing! These minerals like others support the body in a variety of ways including cellular health, brain health and digestion by helping the body absorb nutrients from food.
In a perfect world, our food would naturally contain high levels of minerals from the soil, but this is not usually the case with our modern food supply.

Ready to try this out? You can make bone broth at home (recipe below!) by simmering chicken, beef, or pretty much any type of bones in water for 6+ hours. At Intelligent Gourmet we use this recipe as a base in most of our stocks and it’s just plain delicious! No single theory of health is right for everyone, but we’ve seen bone broth work well for some people and not cause adverse symptoms for anyone, therefore we feel it’s safe to approve as a food that promotes digestive health.
Intelligent Gourmet’s Bone Broth Recipe

Ingredients 
4-5.5 lbs. of Beef or Chicken bones (including joints, knuckles, necks etc.)
2 gallons Cold Water or enough to cover your bones (Why cold water? On a chemical level, it actually promotes the extraction of protein, helping to up the nutrient quotient of the stock.)
1 large Onion, coarsely chopped
2 Carrots, peeled and coarsely chopped
3 stalks of Celery, coarsely chopped
4 cloves of Garlic, peeled
2 Bay Leaves
2 Tbsp of Vinegar* (such as Bragg’s Raw Apple Cider Vinegar)
1 bunch of fresh Parsley
Optional: Thyme + Rosemary (I like to add thyme, bay leaf, and whole peppercorns, with maybe a sprig or two of rosemary. If you’re adding herbs and veggies to the broth, be sure to add them toward the end of cooking, especially if you’re doing a marathon stock making session.)

*A Note on Vinegar: This is not an optional ingredient. Not only is it ideal to combine fats with acids like vinegar, when it comes to making broth the goal is to extract as many minerals as possible out of the bones into the broth water and vinegar really helps to leech all those valuable minerals out of the bones. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

Preparation 
In a large stockpot, combine all ingredients. Bring to a boil, then reduce heat to-low and simmer for 6 to 24 hours (the longer you simmer it, the more intense the flavor). Add water as needed to keep ingredients submerged. Strain stock into a clean pot or heatproof plastic container and discard solid ingredients. Let cool and refrigerate overnight. Leave the solidified fat on the top while storing as the fat acts as a protective layer and delays the formation of bacteria. Immediately prior to use, bring the bone broth to a gentle boil. Makes about 12 cups.

You can use this broth as a base for soups like we do at Intelligent Gourmet, or you can drink it straight as a restorative concoction.

Interested in learning more about foods that promote healthy digestion? Here are a few I can recommend: 
Bananas
While all fruits and vegetables are generally good for digestion, bananas in particular are great because they don’t irritate the stomach. That’s why they’re part of the “BRAT Diet” (Bananas, Rice, Applesauce, dry Toast), which has been suggested for folks suffering from vomiting or diarrhea.

Water Water (which most people do not drink enough of) is excellent for the digestive process as it helps move things through the intestines. Drink an extra glass of water in the morning and evening, or carry a refillable water bottle that you can sip from throughout the day.

Ginger, Turmeric, Peppermint
Spices and herbs like ginger, turmeric and peppermint are great for settling an upset stomach. Try drinking ginger or peppermint tea, or sucking on a peppermint lozenge.

Yogurt, Kefir, Sauerkraut, Kimchi
Probiotic-containing foods like yogurt are good for the digestive system because they contain good bacteria that crowds out any bad bacteria that you may have in your gut. You want to look specifically for foods that contain live bacteria, such as yogurt, kefir, sauerkraut, and kimchi.

Asparagus, Oats, Onions, Lentils, Whole Grains
Prebiotic foods like asparagus contain a type of fiber that probiotics feed off of to multiply, so it’s good food for your good bacteria. Prebiotics are found in foods such as asparagus, onions, lentils and whole grains.

Need an Energy Boost? Try this Chia Juice!

Posted on February 25, 2015 by Linda Baldwin

Did you know that “chia” is the ancient Mayan word for “strength”? If that doesn’t deserve its own workout drink, I don’t know what does. But don’t buy one from the store – they’re loaded with sugar! Here’s what you need to know about chia seeds, including a delicious healthy recipe for a refreshing juice!

5 Fun Facts About Chia Seeds

Chia seeds contain more Omega-3s than salmon, gram for gram.
High fiber and protein content makes you feel full longer and slows the metabolism of sugars.
Nicely balanced amino acids make the protein easy for our bodies to use.
Contain 4 nutrients that work together to maintain good bone health: Calcium, magnesium, phosphorus and protein.
Lowers blood pressure and inflammation.

Chia seed drinks are quickly trending in high-end health food stores, but like most mass-produced bottled beverages, they’re high in sugar. I love adding chia seeds to my juices and smoothies for their healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium since the combination keeps your blood-sugar even for hours. Hello steady energy! While you can add chia seeds to anything, I love this refreshing, ultra-hydrating recipe.

Minty-Fresh Energy Boost Juice

½ lemon
1 cucumber
Handful of romaine, arugula, or watercress
Handful of mint
1 tsp chia seeds
1 cup coconut water
½ green apple

3 Simple Creamy Vegan Winter Soups

Posted on December 18, 2014 by Linda Baldwin

It’s officially the Winter Holidays! And while Tampa remains a stubborn balmy 70 degrees, we’re almost dipping into the 60s this week. If you’ve lived around here long enough, I’m sure you’ll agree: It’s hat and coat time! But not only do we crave our winter wardrobes when the weather turns chilly (read: Less than 75), we crave soothing hot comfort foods. Here are three of my favorite hot soup recipes made vegan, low-calorie, and extra delicious. Oh, and the best part: They’re all major cancer-fighters!

You’ll definitely need an immersion blender…

All recipes serve 3-4 (or 2 if they want seconds!)

Vegan Cream of Broccoli Soup

1 head of cauliflower and 1 head of broccoli, steamed
1 Tb Extra Virgin Olive Oil
1 chopped onion
Add 1 celery stalk, chopped
3 cloves garlic
1/4th tsp grated nutmeg
Vegetable broth
Salt and pepper to taste
Non-Vegan options: Garnish with plain Greek yogurt or a sprinkle of extra sharp cheddar cheese.

Directions:

In a pot, saute 1 chopped onion until well browned in Extra Virgin Olive Oil. Using an immersion blender, blend cauliflower, broccoli, and onion mixture together, adding vegetable broth until desired soup consistency is reached. Garnish with fresh parsley, or non-vegan alternatives.

Vegan Cream of Mushroom Soup

1 Tb EVOO
1 onion, chopped
3 cloves garlic
2 lbs mushrooms
1 Tb dry sherry (or white wine)
1 russet potato or 1/2 head cauliflower, chopped
Several sprigs fresh thyme, leaves only
1 sprig fresh rosemary, leaves only, chopped
1 bay leaf
a pinch of grated nutmeg
Salt & pepper to taste
To add depth of flavor, try adding a dash of balsamic vinegar!

Directions

Saute onion with olive oil in a pot until caramelized, add garlic. Deglaze with dry sherry and add mushrooms and potatoes. Add herbs and spices. Cook down until mushrooms are deeply browned (not burnt!) and potato pieces are soft. Immersion blend until soup has reached a desirable consistency. Since mushrooms produce a lot of moisture while cooking down, you may not need any additional vegetable stock, which is why it’s omitted. If extra moisture is required, use vegetable stock or white wine. Salt and pepper to taste. Garnish with fresh parsley, sage, rosemary or thyme (yep, just like the song says!).

Vegan Tomato Soup

1/2 onion, diced
2 cloves garlic, chopped
1 tsp olive oil
1/2 cup raw cashews, soaked for a few hours beforehand
1/2 cup water
3 14.4 oz cans stewed tomatoes (or 4.5 cups)
1/4 c coconut milk
Fresh basil, chopped with some more for garnish
Sugar, salt and pepper to taste (yes, sugar!)
Pepitas (optional garnish)

Directions

In a pot, saute onion and garlic in olive oil until they are soft. In a 2-cup measure (or deep pot – whatever you have handy), use your immersion blender to blend the cashews with 1/2 cup water until it’s creamy. Add into the onion/garlic pot with stewed tomatoes, basil, and coconut milk, and blend until creamy. Let simmer for 10 minutes. Add sugar, salt and pepper to taste. Serve with garlic bread, or garnish with pepitas.

Summertime Smoothies Are Here!

Posted on June 13, 2014 by Linda Baldwin

Ice-cold blended smoothies made with the freshest ingredients and raw nut milk – it’s the chilly treat that our Tampa summer demands! Have you seen our debut smoothie menu?

While these ingredients are more than enough to make your mouth water, their health benefits go far beyond simply tasting great.

Tropical Island: A Smoothie Stunner

Did you know that coconuts and coconut milk have fatty acids that help with weight loss? Coconut has also been linked to improving immune system function, reducing the risk of heart disease, and improving the health of skin and hair. Blackberries, of course, are packed with cancer-fighting and free-radical-quelling antioxidants; lime has vitamin C; and kefir has probiotics that aid digestion – but the real surprise in this smoothie is the pineapple. Pineapple is anti-inflammatory and is a rich source of beta-carotene (which helps keep your vision healthy).

Pink Drinks Detox: The Good Mood Smoothie

Beets are packed with potassium, magnesium, fiber, iron, beta-carotene, folic acid, and have even been called “nature’s viagra.” If that’s not enough to cheer you up, the good fats in avocado will stabilize your blood sugar and give your brain what it needs to see the world sunny-side up. And strawberries make everyone happy (well, everyone who’s not allergic!).

Summer Bliss Smoothie: The Hangover’s Over

You need electrolytes and potassium, stat! Hangovers are no fun, but the combo of bananas, flax and strawberries will beat back your boozy-blues with everything you need to face the day (and the light, and the noise…).

Stay tuned for more of our smoothie highlights!

The Superfood That’s Ahead of its Time: Camel Milk

Posted on May 9, 2014 by Linda Baldwin

Camel milk is hard to come by, unless you live in an Amish community or are flying to Dubai sometime soon. Yet the demand for it is increasing, especially by parents of autistic children, diabetes sufferers, and those with auto-immune disorders. Why? Well, because it has the potential to substantially improve – if not cure – all three. It’s really amazing stuff.

With far less fat than cow’s milk, more iron and vitamin C, and antibacterial and anti-inflammatory properties, camel milk is the healthiest milk out there (next to your own mother’s milk!). Parents (and nutritionists) of autistic children are posting anecdotal evidence all over the internet of how drinking raw camel milk is improving their children’s interactions and engagement. New studies are showing the potential for camel milk to treat auto-immune conditions, diabetes and food allergies. Lactose intolerant? No problem – you can still drink camel milk!

However, these health benefits are from raw milk, which many states don’t allow to be sold. And, there are very few camel dairies around, so don’t expect to see camel milk in stores near you anytime soon. But you can order online (really, what can’t you order online?!). If you’d like to try camel milk for yourself, camel milk experts recommend buying frozen raw milk (not powdered) for the most health benefits. You can find it with a quick search online.

Special thanks to Oasis Camel Dairy in Ramona, California for their camel models!

3 Grocery-Bought Superfoods You Can Grow in Your Garden

Posted on May 6, 2014 by Linda Baldwin

Did you know that you can take some of the delicious vegetables you buy at the grocery store or farmer’s market and plant them in your own back yard? The trick is knowing which will grow true, and which you should just enjoy eating. If you’ve ever planted an apple seed, you’ll know that the Red Delicious you were expecting turned out to be neither red, nor delicious! In fact, many fruits won’t grow true or won’t grow at all because they’re hybrids. However, if you know where to look, your grocery store or local farmer’s market is a goldmine of viable seeds. Here are 3 superfoods you can buy at the grocery store and grow.

Heirloom Tomatoes

Anything that says “Heirloom” will grow true, and heirloom tomatoes are the most delicious tomatoes you will ever eat! While there are many ways to grow tomatoes from fresh seeds (and many, many different philosophies), I say just scoop the “goop” out of your tomato and plant it in good soil in a sunny location. Keep the seeds moist, and let our warm weather and Florida sun do the rest. Once they sprout, separate them to about 2-3 feet apart. Once they’re growing, don’t over water!

Dried Beans

The dried beans you find in grocery store bins are identical to what you’d find in a seed packet – however, they may have been sitting on the shelf a while, reducing their viability. Plant more seeds than you want plants to increase the likelihood that you’ll have all the beans you want, and thin if necessary. Beans hate to be transplanted, so plant them directly in the soil about 1-inch deep, and 6-inches apart, near a trellis or cage so they can climb.

Quinoa

Yes, the “It” Superfood of the decade is easy to grow in your own backyard! And, it’s an attractive plant too. Plant your seeds in full sun now – before the end of May – for best results. These plants get quite tall, so space them out 10-inches apart and plant 1/4-inch deep. Best part: while you wait for the flowers and seeds to sprout, bloom, and dry, you can harvest some of the leaves. They’re edible!

What won’t grow:

Anything that is a hybrid or requires grafting to grow true (most fruit trees and melons), or foods that have been frozen, roasted, or pre-sprouted (yep, that sprouted wheat won’t grow!).