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13 Super Foods | Not Quite Amish

13 Super Foods

It’s March and if you’re like me, that New Years resolution to lose weight has died a quick and painful death only to be replaced with another. The bane of my diet plans seems to be processed foods and my incredible craving for them.

We all know the Amish don’t eat a lot of processed foods. Even their bread is homemade. But in the English world the convenience of pre-packaged everything is too large to overlook. To balance out these processed goodies, here is a list of thirteen super foods to increase your weekly health. That is, foods that should be eaten at least once a week to help you maintain a healthy diet.

wild berries on a chopping board on wooden background

1. Yogurt provides calcium and other essential vitamins and minerals

2. Berries are a great source of fiber (and they’re tasty)

3. Beans can be a great source of plant based iron

4. Eggs contain a high-quality protein and provide anti-oxidants that can help keep your eyes healthy

5. Sweet potatoes have alpha and beta carotene which help eyes and bones

6. Nuts have beneficial unsaturated fats

7. Broccoli contains vitamins A, C, and K as well as folate and fiber

8. Tea is loaded with antioxidants

9. Spinach is chock-full of vitamins A, C , E and K with fiber, iron, potassium, calcium, and magnesium.

10. Oranges for vitamin C

That doesn’t seem too hard right? Well, that’s only ten.

The other three aren’t quite so easy. They are flaxseed, pumpkin seed, and quinoa.

I don’t know about you, but I am a country girl. I have never used the last three ingredients in anything. I have never eaten quinoa. I had to even look up what it is.

Wikipedia says “Quinoa (pron.: /ˈknwɑː/ or /kɨˈn.ə/Spanishquinua, from Quechuakinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the true grass family. As a chenopod, quinoa is closely related to species such as beetsspinach and tumbleweeds.”

Quinoa grain in wooden spoon over papyrus background.

OK. It’s a grain, but it seems that the easiest way to get your weekly dose of quinoa is to substitute pasta made with quinoa in your traditional pasta recipes.

The substitution sounds important for quinoa is a plant-based protein and contains all nine essential amino acids. (Can you say super food?)

Flaxseeds and pumpkins seeds are a little more familiar to me. Flaxseeds are high in omega 3 and fiber. They are reportedly small enough to add to other grains and not be noticed. So sprinkling some on your cereal, oatmeal, or homemade muffins (before cooking) is a great and easy way to add these into your weekly diet plan.

Pumpkin seeds are good unadorned or added to a salad for crunch. They provide fiber and contain many minerals, vitamins, and antioxidants.

It’s been said that cravings come from our bodies needing something that we are not giving it. If we supply our body with the things it truly needs, then the cravings for the diet-disasters should be curbed.

So here’s to the New Year’s diet resolution, part two.

Bless someone and pass it on!

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Amy Lillard (52 Posts)

Amy Lillard is an award winning author who loves reading romance novels from Amish to contemporary. These two genres meet in her debut novel, Saving Gideon. Born and bred in Mississippi, she now lives in Oklahoma with her husband and their son. She loves to hear from readers and can be reached at amylillard@hotmail.com.


  1. I have started trying to eat more of the above. I eat yougart most every day and have added fruit as the store has finally got some good in. As for quinoa, I had never heard of it until another author started talking about it. Then a recipe site posted a couple recipes. Haven’t tried yet

    • Good for you, Cathy. I hope it helps. I’ve been getting my personal newsletter together. This one is dedicated to brownies. But, I think quinoa would be a great choice for the next one. If you find any good recipes please share! 🙂

  2. It is always great to see how foods we should eat help us! Sometimes it seems like everyone is focused on foods we should not be eating!

    Something I learned from living among the Amish, is that they really don’t always eat that healthy! Imagine my shock when we each ate a half of a sandwich on white bread and then everyone took heaping bowls of ice cream…like 2 c. of ice cream each person! Ice cream was the main part of the meal! Why waste the calories on other food, if you wanted ice cream for dinner?

  3. That is really funny! I guess I picture them eating more whole foods which is the thought in my mind when I say ‘healthy’ but I know that the English world has encroached on their table as well. And yes, I have been known to eat ice cream for dinner! LOL


  1. moving to canada

    13 Super Foods

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