Nutrition Blog


From your Henry Mayo Nutritionist: Liz Tarabour, MS, RDN

The term superfood is a marketing term used to describe nutritionally dense foods with supposed health benefits like “cancer preventative” and “good for your heart”. Most, but not all, are plant-based foods. Critics argue there is no scientific basis for the term, but I tend to think it is a positive way to describe healthy foods. There are many different lists if you google “superfoods”. Bottom line, if it’s on a list somewhere, there’s probably something good about it. Here are a few: avocados, apples, blueberries, cabbage, fish or fish oil, garlic, quinoa, kale, black beans, green tea, beets, ginger, mushrooms, almonds, eggs, flaxseeds, pomegranate, red wine, dark chocolate, goji berries, chia seeds, kefir, hemp seeds, and açai. This isn’t a list of foods to “eat as much as you want”. Many of these, such as wine and chocolate, should be eaten in moderation.

Quinoa Salad


  • 1 cup quinoa, uncooked
  • ½ cup feta cheese, crumbled
  • 1 cup canned black beans, rinsed
  • ½ cucumber, chopped
  • 2 green onions, green and white parts chopped
  • 1 cup cherry tomatoes, halved or quartered
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste


1. Cook quinoa according to directions. Set aside, cool.

2. In mixing bowl, mix cheese, cucumber, onions, tomatoes, black beans.

3. Add olive oil and lemon juice, mixing to coat the salad.

4. Add quinoa to the mix.

5. Add salt and pepper to taste.