50+ Lifestyles

Functional Foods for the Win!

By Nina Struss RDN, LDN
Hy-Vee Registered Dietician
(515) 695-3779     NStruss@hy-vee.com

Have you ever heard of “functional foods”? Health and wellness buzzwords are always popular around the New Year, and it’s important to know what they mean and if they are truly worth the hype. Functional foods are foods that provide benefits beyond their nutritional value, including lowering risk of certain chronic diseases. Let’s navigate what exactly constitutes as a functional food and how to incorporate it into your diet.

Functional foods are commonly broken down into two categories: conventional and modified. Conventional functional foods are whole foods that are rich in nutrients, vitamins and minerals, heart-healthy fats, antioxidants and more. Think of whole grains, fruits and vegetables, seafood, nuts and seeds, fermented foods and more as examples of conventional functional foods. Modified functional foods have been fortified with ingredients such as probiotics, vitamins and minerals to improve the health benefits of that food. Fortified juices, dairy products, eggs and grain products including pasta, cereal, granolas and breads are common examples of modified foods. It is important to note that no one food can “cure” a disease, so consuming a wide variety of foods is key. Eating a diet rich in nutritionally dense functional foods is an excellent way to build a balanced diet and help you reach your health goals this New Year.

Hy-Vee dietitians recommend incorporating a variety of functional foods into your diets such as salmon and other fatty fish, which contain omega-3 fatty acids that have anti-inflammatory properties and help reduce the risk of heart disease. Walnuts contain ellagitannins and phenolic acids, two types of antioxidant compounds. They have anti-inflammatory properties and may reduce the risk of some cancers. Anthocyanins are responsible for the vibrant colors of berries and pomegranate arils and can help reduce the risk of cardiovascular disease, some cancers and more. Add this recipe for Blackened Harissa-Spiced Salmon Wraps to your menu this week so you can begin packing in more functional foods to your diet!

Blackened Harissa-Spiced Salmon Wrap

Serves 4

All you need:

• 3  Hy-Vee Short Cuts peeled mandarin oranges, chopped
• 1/3 cup pomegranate seeds
• 1/4 cup Hy-Vee Short Cuts chopped white onions
• 2 tbsp chopped fresh cilantro
• 1 tbsp fresh jalapeno pepper, seeded and finely chopped*
• 1 tbsp fresh lime juice
• 1 (1 to 1 1/4 lbs) Verlasso center-cut skinless fresh salmon fillet, about 1-inch thick
• 1 tsp Gustare Vita olive oil, divided
• 2 tbsp harissa spice blend
• 1 tsp Hy-Vee kosher sea salt
• 1/2 tsp Hy-Vee dried thyme leaves
• 1 tbsp Hy-Vee unsalted butter
• 12 Hy-Vee romaine lettuce leaves, center ribs removed
• 4   Hy-Vee burrito-size flour tortillas
• 1/2 cup Mexican crema, or Hy-Vee sour cream or Hy-Vee Greek yogurt

All you do:

1. Preheat oven to 425 degrees. For salsa, combine oranges, pomegranate seeds, onion, cilantro, jalapeno pepper and lime juice; set aside.
2. Pat salmon dry. Rub salmon with ½ teaspoon oil. Combine
   harissa, kosher salt and thyme; rub on both sides of salmon.
3. Heat remaining ½ teaspoon oil in a 10-inch cast-iron skillet over medium-high heat. Add salmon; sear salmon 2 to 4 minutes, turning once. Add butter to skillet; transfer skillet to oven. Bake 5 to 7 minutes or until salmon flakes with a fork (145 degrees). Transfer salmon to cutting board; cool slightly. Flake salmon into large pieces.
4. Layer lettuce leaves on each tortilla. Top with salmon and salsa; drizzle with Mexican crema. Fold in sides and roll up.

*Note: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeno peppers, wear protective gloves.

Recipe source: www.hy-vee.com (https://www.hy-vee.com/recipes-ideas/recipes/blackened-harissa-spiced-salmon-wrap)

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Nina Struss represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. She is a member of the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association). She can be reached at (515) 695-3779 or at nstruss@hy-vee.com.