Superfoods are rich in nutrients, containing multitudes of vitamins, minerals, fiber and other health-boosting ingredients. They have been shown to increase the strength of the immune system, lower blood pressure, prevent atherosclerosis, regulate blood sugar, reduce inflammation, and much, much more.

Here are some superfoods to put on your shopping list next time you plan a trip to the grocer or farmer’s market: 

• Fruits - Apples, oranges, grapefruit and pineapple; berries - whether blueberry, goji, strawberry, acai, or raspberry.

• Tomatoes - versatile and can be used in many dishes.

• Avocados - add to salads or make guacamole.

• Dark, Leafy Greens - spinach, kale, broccoli and collard greens.

• Sweet Potatoes - they’re not just for Thanksgiving.

• Garlic - wonderful used in a variety of recipes, whether raw or cooked.

• Beans - take your pick - black, white, red or green.

• Nuts and Seeds - full of protein and satisfying, and you don’t need much.

• Whole Grains - brown rice, oats, bulgur and even quinoa (not technically a grain, but close enough.)

• Olive Oil – use on a salad or sauté with the garlic for a delicious addition to any meal.

• Spices - turmeric, cinnamon, and ginger are some of the best and can be added to many dishes.

• Salmon - full of healthy fats and tastes great. Look for wild-caught.

To find these foods and others like them nearby, check out  Woodstock Farmers' Market, Upper Valley Produce, and On The Edge Farm.

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette

Ingredients:

• 2/3 cup quinoa
• 1 1/3 cups water
• 1 bunch kale, torn into bite-sized pieces
• 1/2 avocado - peeled, pitted, and diced
• 1/2 cup chopped cucumber
• 1/3 cup chopped red bell pepper
• 2 tablespoons chopped red onion
• 1 tablespoon crumbled feta cheese

Dressing:

• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 1/2 tablespoons Dijon mustard
• 3/4 teaspoon sea salt
• 1/4 teaspoon ground black pepper

Directions:

1. Add quinoa and 1 1/3 cup water to a saucepan and bring to a boil. Reduce heat to medium-low, cover, and simmer about 15 to 20 minutes until the quinoa is tender and all the water has been absorbed. Set aside to cool.
2. In another saucepan, put kale in a steamer basket over 1 inch of boiling water. Cover saucepan and steam until kale is hot, about 45 seconds. Transfer to a large plate, then top with cooled ingredients from the other saucepan.
3. Whisk dressing ingredients together in a bowl until the oil is thoroughly blended into the dressing. Pour over the salad. Enjoy!