THE_oddities_of_Food

THE 

ODDITIES 

OF FOOD 

U G L Y , S C A R Y A N D S U P E R H E A L T H Y 

R . D A V I D S T E U E R 

D 

U R G E P L A N . C O M 

S

T H E P L A N E T M A K E S S O M E O F 

T H E M O S T A M A Z I N G - Y E T F L A T 

O U T U G L Y F O O D S . . B U T D O N T 

L E T T H A T S C A R E Y O U . . . 

it comes to filling your cart with things that you 

When 

shouldn't be in there, and replacing them with 

know 

you think should be in there...sometimes we fall 

foods 

a rut of "same ol' same ol'" healthy foods... 

in 

change it up, and make a new shopping list filled 

Lets 

these powerful and somewhat forgotten foods. 

with 

S U R G E P L A N . C O M

A L L A B O U T F O O D 

CHECK OUT THIS LIST OF AMAZING FOODS... 

OATS 

The oat, sometimes called the common oat, is a species of 

cereal grain grown for its seed, which is known by the same 

name. While oats are suitable for human consumption as 

oatmeal and rolled oats, one of the most common uses is 

as livestock feed. Oats are grown in temperate regions. 

They have a lower summer heat requirement and greater 

tolerance of rain than other cereals, so are particularly 

important in areas with cool, wet summers. 

BROWN RICE 

Brown rice (or “hulled” or “unmilled” rice) is whole grain rice. 

It has a mild, nutty flavor, and is chewier and more nutritious 

than white rice, but goes rancid more quickly because the 

bran and germ — which are removed to make white rice — 

contain fats that can spoil. Any rice, including long-grain, 

short-grain, or glutinous rice, may be eaten as brown rice. 

FLAXSEED 

Using flax is a great way to naturally replace 

gluten-containing grains which are 

inflammatory where flax is anti-inflammatory. 

So, flax seeds are great for those who have 

Celiac disease or have a gluten-sensitivity. 

They may also be a good alternative to omega- 

3 fats in fish for people with a seafood allergy.

AZUKI BEANS 

BEANS, AKA RED BEANS, ARE THE PERFECT 

AZUKI 

FOR SWEETNESS AND THE MAIN INGREDIENT 

CONVEYERS 

MANY CHINESE TREATS. THEY’RE OVERFLOWING WITH 

IN 

MAGNESIUM, POTASSIUM, AND ZINC. AND THE 

IRON, 

ACID LEVELS ARE INCREDIBLE: ONE CUP PROVIDES 

FOLIC 

70% OF YOUR DAILY RECOMMENDED INTAKE. USE 

NEARLY 

IN EVERYTHING FROM VEGETARIAN CHILI TO 

THEM 

BROWNIES. 


ADDITION TO A KALE, SPINACH SALAD. 

GREAT 

. 

DANDELION GREENS 

DANDELION GREEN COMES CRAMMED WITH A 

EACH 

OF CALCIUM, VITAMINS, AND PROTEIN. USE THESE 

BUNCH 

GREENS IN SMOOTHIES, STIR-FRY, OR RAW CRISP 

BITTER 

THEY’RE THE PERFECT FARMERS’ MARKET FIND. 

SALADS. 


SEA BUCKTHORN 

BUCKTHORN IS ONE OF THE COOLEST, WEIRDEST 

SEA 

AROUND. THE ACIDIC BERRIES ARE A KEY 

FRUITS 

OF TRADITIONAL CHINESE MEDICINE AND 

COMPONENT 

HIGH LEVELS OF HEALTHY FATS, PARTICULARLY 

BOAST 

RARE OMEGA-7. PLUS, WITH ABOUT 15 TIMES THE 


C OF ORANGES, LOTS OF VITAMIN E, AND TONS 

VITAMIN 

AMINO ACIDS, THEY DEFINITELY ACHIEVE SUPERFOOD 

OF 

SEA BUCKTHORN DOES DOUBLE DUTY AS A 

STATUS. 

BEAUTIFIER, AND THE OILY BERRIES ARE 

POWERFUL 

FEATURED IN SKIN PRODUCTS. 

OFTEN 


BRAZIL NUTS 

AND ALMONDS GET ALL THE GLORY, BUT THIS 

WALNUTS 

NUT IS A NUTRITIONAL POWERHOUSE. THEY’RE 

OBLONG 

HIGH IN PROTEIN, GOOD FATS, AND VITAMINS. AND 

CRAZY 

ONE NUT HAS ALL THE CANCER-FIGHTING SELENIUM 

JUST 

NEED FOR A DAY, MAKING IT THE RICHEST DIETARY 

YOU 

OF SELENIUM BY FAR. 

SOURCE 


AMINO ACIDS, PROTEIN, CALCIUM, AND IRON, TOO. 

FIBER, 

IT’S GLUTEN-FREE! 

AND 

TEFF 

YOU EVER TRIED THIS STUFF? WHEN BAKED INTO 

HAVE 

A SPONGY, SLIGHTLY SOUR BREAD PERFECT FOR 

INJERA, 

UP ETHIOPIAN DISHES, TEFF IS TRANSFORMED 

SOPPING 

THE MOST DELICIOUS GRAIN ON EARTH. IT’S HIGH IN 

INTO 


POTATOES PACK VITAMIN C, POTASSIUM, AND FIBER, 

ALL 

THESE TATERS HAVE FOUR TIMES THE ANTIOXIDANTS 

BUT 

PURPLE POTATOES 

THEIR PALER POTATO PEERS, THANKS TO THE 

AS 

ANTIOXIDANT ANTHOCYANIN. ACCORDING 

PURPLIFYING 

A STUDY IN THE JOURNAL OF AGRICULTURAL AND 

TO 

CHEMISTRY, TWO SMALL HELPINGS OF PURPLE 

FOOD 

A DAY DECREASED BLOOD PRESSURE BY 

POTATOES 

4% AND MIGHT PROTECT AGAINST HEART DISEASE. 

ABOUT 

THEM AT THE ASIAN MARKETS, AND PREPARE THEM 

GET 

YOU WOULD REGULAR POTATOES. KEEP THE SKIN ON 

AS 

TO GET ALL THAT PURPLY GOODNESS. 


CHIA SEEDS 

THEY’RE TINY, CHIA SEEDS PACK AN 

THOUGH 

AMOUNT OF NUTRITION: 11 GRAMS OF 

UNBELIEVABLE 

IN A SINGLE OUNCE, PLUS 4 GRAMS OF PROTEIN 

FIBER 

18% OF YOUR DAILY CALCIUM. THEY’RE RICH IN 

AND 

OMEGA-3 FATTY ACIDS AND ALPHA-LINOLENIC ACID, TOO. 

THEM IN YOUR CEREAL, SMOOTHIES, OR 

SPRINKLE 

COOKIES. OR WHEN YOU ADD WATER TO 

HOMEMADE 

SEEDS, SOMETHING MAGICAL HAPPENS. IT 

THESE 

INTO A GEL THAT’S PERFECT FOR MAKING 

TRANSFORMS 

CHIA PUDDING! 


IN GERMAN, IS REALLY VERY AMAZING. IT HAS 

TURNIP” 

OF POTASSIUM, ANTIOXIDANTS, AND VITAMIN C (ONE 

LOTS 

KOHLRABI 

STRANGE LOOKING VEGGIE MIGHT HAVE A TOUGH 

THIS 

BUT KOHLRABI, WHICH MEANS “CABBAGE- 

EXTERIOR, 

PACKS 138% OF YOUR DAILY ALLOTMENT). AND IT’S 

CUP 

VERSATILE: PEEL AND EAT IT RAW, TOSS IT IN A 

SUPER 

FOR A CRUNCHY SNAP, AND SAUTÉ THE TASTY 

SALAD 

GREENS. 


MUSHROOMS DRIED OR FRESH, 

DELICATELY-FLAVORED 

TOSS THEM IN GRILLED CHICKEN SALADS AND THAI 

AND 

ENOKI MUSHROOMS 

MUSHROOMS REALLY ARE CRAZY LOOKING. BUT 

THESE 

ALSO CRAZY HEALTHY! THE SKINNY, FINGER-LIKE 

THEY’RE 

MUSHROOM IS HIGH IN CANCER-CRUSHING 

ENOKI 

PROTEIN, AND FIBER. BUY THESE 

ANTIOXIDANTS, 

COCONUT SOUP. 


YOU CAN ALSO COOK THEM DOWN INTO A 

CONFIDENCE. 

SAUCE THAT COMPLEMENTS ASIAN FLAVORS. 

FLAVORFUL 

STAR FRUIT 

THIS TROPICAL FRUIT OPEN AND YOU’LL SEE WHY IT 

CUT 

ITS NAME. STARFRUITS ARE TART, A LITTLE BIT SOUR, 

GETS 

JUICY BEYOND BELIEF. THEY’RE ALSO FULL OF 

AND 

C AND ANTIOXIDANTS, SO JUICE THEM WITH 

VITAMIN 


WHEATBERRIES 

IN MIDDLE EASTERN RECIPES, WHEATBERRIES ARE THE 

POPULAR 

WHOLE GRAINS. THE TINY SPHERES ARE THE ENTIRE 

ORIGINAL 

KERNEL—BRAN, GERM, AND ALL—AND MAKE A CHEWY 

WHEAT 

THAT YOU CAN SUB FOR QUINOA OR COUSCOUS. THE NUTTY 

DISH 

IS ESPECIALLY GOOD WITH FRIED ONIONS OR SWISS 

GRAIN 

AND IT’S PACKED WITH VITAMIN E AND MAGNESIUM. 

CHARD, 


DURIAN 

DURIAN IS THE "KING OF FRUITS" IN MOST SOUTHEAST ASIAN 


SO THAT'S PROBABLY WHY MOST OF US HAVEN'T 

COUNTRIES, 

OF IT. MOST KNOW OF IT BECAUSE OF THE SMELL, WHICH 

HEARD 

VERY, VERY STRONG. HALF LOVE IT AND DESCRIBE THE SMELL 

IS 

FRAGRANT AND SWEET, AND HALF FIND THE SMELL UTTERLY 

AS 

TO EAT YOU SIMPLY REMOVE THE HUSK AND ENJOY 

REVOLTING. 

(IF YOU CAN STAND IT). 


DELICIOUS AND A TRULY UNIQUE SHAPE. 

INSANELY 

LOOKS AND COOKS LIKE CAULIFLOWER, 

ROMANESCO 

ROMANESCO 

A LIGHT BROCCOLI FLAVOR AND LOADS OF VITAMIN 

WITH 

VITAMIN K, AND—OF COURSE—ANTIOXIDANTS. 

C, 


TO FOOD BLOGS. HOWEVER, FOR AVERAGE PEOPLE, 

BAKERIES 

THE SOUND OF THIS SUPERFOOD CAN BE A LITTLE SCARY. I 

JUST 

IT'S HARD ENOUGH TO PRONOUNCE! DON'T LET THIS SCARE 

MEAN, 

AWAY, THOUGH, QUINOA IS WORTH THE HYPE. EACH 

YOU 

QUINOA 

GRAIN IS SUPER TRENDY IN THE FOOD WORLD AND IS 

THIS 

UP ALL OVER THE PLACE, FROM RESTAURANTS TO 

POPPING 

IS LOADED WITH FIBER AND PROTEIN, WHICH WORK TO 

SERVING 

YOU FULLER LONGER AND CAN HELP WITH WEIGHT LOSS 

KEEP 

WEIGHT MAINTENANCE. IN ADDITION, IT TAKES LESS THAN 20 

AND 

TO PREPARE. 

MINUTES 


YOU HAVE CURCUMIN. ADD IT TO STIR FRY, SAUCES OR 

HAND, 

EGGS. 

BENEFITS. 

HEALING 

CURCUMINOIDS -SOMETIMES SIMPLY CALLED “CURCUMIN” 


CURCUMIN 

COMPOUND IS TYPICALLY FOUND IN SOUTH ASIAN AND 

THIS 

EASTERN FARE. PLUS, STUDIES HAVE FOUND THAT 

MIDDLE 

CAN DECREASE JOINT PAIN AND EVEN REDUCE 

CURCUMIN 

GROWTH. IF YOU HAVE TURMERIC OR CURRY POWDER ON 

TUMOR 

HUMBLE SPICE THAT GIVES CURRY POWDER ITS 


YELLOW COLOR MAY HOLD THE KEY TO HELPING 

CHARACTERISTIC 

LOWER THEIR CHOLESTEROL AND FIGHT HEART DISEASE 

PEOPLE 

RESEARCH SUGGESTS. NUMEROUS STUDIES ON 

NATURALLY, 

AND THE TRIO OF YELLOW PIGMENTS THAT IT 

TURMERIC 

KNOWN AS CURCUMINOIDS, HAVE FOUND AMAZING 

CONTAINS 

THE MOST FAMOUS OF THE THREE – ARE ANTIOXIDANT 

AFTER 

KNOWN TO FUNCTION AS POTENT ANTI- 

POLYPHENOLS 

INFLAMMATORY AGENTS. 


IRON, FOLATE, AND VITAMIN K. IT’S ANTI- 

OF 

AND MIGHT HELP LOWER CHOLESTEROL. 

INFLAMMATORY 

AND THE TASTE! MOSSY AND A BIT SALTY, IT’S 

AH, 

UNIQUE. ENJOY SEA VEGGIES IN YOUR MISO 

EXQUISITELY 

SHAKE KELP FLAKES ON TOP OF YOUR SALADS, OR 

SOUP, 

YOUR SUSHI IN PAPER-THIN NORI—NO COOKING 

ROLL 

KELP 

UNDERWATER FOR YOUR DINNER, AND YOU’LL 

VENTURE 

WITH A WHOLE BUNCH OF NEW NUTRIENTS YOU 

SURFACE 

GET ON LAND. SEA VEGETABLES PROVIDE AN 

CAN’T 

OF UNIQUE MINERALS, LIKE IODINE 

ARRAY 

ANTIOXIDANTS. KELP, A TYPE OF BROWN ALGAE 

AND 

A LOT MORE DELICIOUS THAN IT SOUNDS, IS FULL 

THAT’S 

MAKE SURE TO BUY CERTIFIED ORGANIC SEA 

(JUST 

SINCE THEY CAN ABSORB ARSENIC FROM THEIR 

VEGGIES, 

WATERY ENVIRONS.) 

REQUIRED. 


ON THE WEST COAST. IN ADDITION TO BEING... 

RESTAURANTS 

IT'S ALSO GOOD FOR YOU! IT HAS A FULL SERVING OF 

TASTY, 

KIMCHEE 

PROBABLY HEARD OF KIMCHEE, BUT DO YOU KNOW WHAT 

YOU'VE 

IS? IT'S FERMENTED VEGETABLES, USUALLY CABBAGE, AND IS 

IT 

SERVED ON ITS OWN OR WITH CHICKEN. IT'S EXTREMELY 

OFTEN 

IN KOREA AND IS NOW GAINING WAVES WITH TRENDY 

POPULAR 

C, IS HIGH IN FIBER AND VERY LOW IN CALORIES. IT IS 

VITAMIN 

A GREAT FOOD FOR STABILIZING GUT MICROFLORA. 

ALSO 


KIWI FRUIT 

IS SADLY ONE OF THE MOST IGNORED FRUITS. THINK OF 

KIWIFRUIT 

AS ONE OF THOSE TOYS ON MISFIT ISLAND. MANY PEOPLE SHY 

IT 

FROM KIWI BECAUSE OF ITS TART FLAVOR AND FURRY 

AWAY 

DON'T LET THE FURRY PEEL DRIVE YOU AWAY, THOUGH, 

EXTERIOR. 

THIS FRUIT IS FULL OF ANTIOXIDANTS! ONE KIWI HAS 100 

BECAUSE 

OF YOUR DAILY RECOMMENDED VITAMIN C, WHICH IS 

PERCENT 

THAN AN ORANGE. AND THAT'S NOT ALL — IT CAN ALSO 

MORE 

EYE HEALTH. 

PROMOTE 


KALE 

IS ONE OF MY FAVORITE INGREDIENTS TO USE BECAUSE IT'S 

KALE 

HEALTHY AND HAS ALMOST NO FLAVOR, SO YOU CAN PRETTY 

SO 

ADD IT TO ANYTHING FOR A HEALTH BOOST WITHOUT ANY 

MUCH 

FLAVORS. IN ADDITION, KALE IS CHOCK-FULL OF VITAMIN A, 

WEIRD 

CAN HELP PROMOTE EYE GROWTH AND STRENGTHEN THE 

WHICH 

SYSTEM. AND THAT'S NOT ALL, ONE SERVING OF KALE 

IMMUNE 

HAS A TON OF FIBER AND ALMOST AS MUCH VITAMIN C AS 

ALSO 

ORANGE. 

AN 


AREN'T JUST FOR AUTUMN DECOR OR JACK-O'- 

PUMPKINS 

CARVING ANYMORE. SHOW THIS GIANT FRUIT SOME 

LANTERN 

THE REST OF THE YEAR, TOO. TRUST ME, IT'S WORTH IT. 

LOVE 

THE PUMPKIN IS GREAT FOR YOU, IT'S WHAT'S INSIDE 

ALTHOUGH 

PUMPKIN SEEDS 

CAN BE A MAJOR HEALTH BENEFIT! PUMPKIN SEEDS ARE 

THAT 

WITH MAGNESIUM, WHICH HAS BEEN FOUND TO REDUCE 

LOADED 

DEATH. PLUS, PUMPKIN SEEDS HAVE OTHER ANTIOXIDANTS 

EARLY 

HELP WITH SKIN AND EYE CARE. 

THAT 


BUT WITH FOOD, I'VE LEARNED YOU CAN'T JUDGE A 

TEXTURALLY. 

BY ITS COVER, EVEN WHEN THE COVER IS SLIMY AND FISHY. 

BOOK 

SARDINES 

DON'T BLAME YOU FOR STEERING CLEAR OF SARDINES; THEY ARE 

I 

NOT VERY APPEALING, BOTH VISUALLY AND 

DEFINITELY 

ARE ONE OF THE BEST SOURCES OF HEART-HEALTHY 

SARDINES 

FATS AND CONTAIN ALMOST NO MERCURY. PLUS, THESE 

OMEGA-3 

FISHIES ARE LOADED WITH VITAMIN D, SO YOU DON'T HAVE 

LITTLE 

SPEND AS MUCH TIME ROASTING IN THE SUN. 

TO 


BEETS 

ARE ONE OF THOSE WEIRD INGREDIENTS MANY PEOPLE 

BEETS 

TRY BECAUSE OF THE LOOK AND TEXTURE, ESPECIALLY IF 

DON'T 

IN CANNED FORM. ALTHOUGH CANNED BEETS ARE 

PURCHASED 

TRY TO STICK WITH ORGANIC FRESH BEETS. ROAST THEM, 

GREAT, 

AND SERVE IN SALADS OR PICKLE YOURSELF. BEETS ARE A 

SLICE 

RICH SOURCE OF FOLATE AND ARE GREAT CANCER 

VERY 

FIGHTERS. 


YOU'VE NEVER HEARD OF SWISS CHARD, I DON'T BLAME YOU, 

IF 

IT'S NOT HIGHLY RECOGNIZED. THIS LEAFY VEGETABLE IS 

SINCE 

SWISS CHARD 

HIDDEN BEHIND LETTUCE AND CABBAGE AND IS A LITTLE 

OFTEN 

TO TRACK DOWN. SWISS CHARD IS WORTH THE 

HARDER 

THOUGH. IT'S PACKED WITH CAROTENOIDS THAT CAN 

STRUGGLE 

WITH AGING EYES! IN ADDITION, IT'S ALSO FULL OF VITAMINS 

HELP 

C, D, E AND K, PLUS IT HAS TONS OF FIBER AND PROTEIN. 


TRY SOAKING BIRCHER MUESLI OATS OVERNIGHT WITH 

FIBER," 

FRUIT, FRESH FRUIT, NONFAT YOGURT, ALMOND MILK AND 

DRIED 

OATS AND OAT BRAN 

JUST FOR BREAKFAST ANYMORE, OATMEAL AND OAT BRAN 

NOT 

PERFECT FOR AN AFTERNOON SNACK. "OATMEAL AND OAT 

ARE 

CONSISTENTLY LOWER CHOLESTEROL LINKED TO A 

BRAN 

BETA-GLUCAN, WHICH IS A POTENT SOLUBLE 

COMPOUND, 

CHOPPED ALMONDS. 


PLUS, ROSEMARY IS KNOWN TO REDUCE SODIUM 

ANTIOXIDANTS! 

WHICH LEADS TO LESS BLOATING AND WATER 

CONSUMPTION, 

ROSEMARY 

A SHAME THIS HERB ISN'T GIVEN THE ATTENTION OR 

IT'S 

IT DESERVES, SINCE IT'S FULL OF DISEASE-FIGHTING 

ACCOLADES 

GAIN! AND, A STUDY DONE BY THE JOURNAL OF FOOD 

WEIGHT 

FOUND THAT WHEN ROSEMARY WAS RUBBED ON RAW 

SCIENCE, 

PRIOR TO GRILLING, IT DRAMATICALLY DECREASED THE 

MEAT 

OF HETEROCYCLIC AMINES, WHICH HAVE BEEN LINKED TO 

LEVELS 

SEVERE FORMS OF CANCER. 


SWEET POTATOES 

SWEET POTATOES ARE HEART SMART BECAUSE THEY ARE 

BAKED 

SUPER-FOOD, PACKED WITH CALCIUM, POTASSIUM, AND 

A 

A AND C. THEY ARE VIRTUALLY FAT-FREE, LOW IN 

VITAMINS 

ARE ONE OF THE MOST NUTRITIOUS VEGETABLES AND A 

SODIUM, 

SOURCE OF THE SOLUBLE FIBER PECTIN, KNOWN TO LOWER 

GOOD 

CHOLESTEROL (BAD CHOLESTEROL), THEY EVEN CONTAIN 

LDL 

E. THESE VITAMINS, MINERALS AND FIBER ARE 

VITAMIN 

FOR PROTECTING THE BODY AGAINST HEART 

RESPONSIBLE 

DISEASE AND STROKE." 


SO FILL UP THE CART WITH SOME 

NEW SUPERFOODS 

ARE SUPERFOODS ALL AROUND US...LITERALLY, TAKE 

THERE 

FOR INSTANCE. SO ENJOY NEW MEALS LOADED 

DANDELIONS 

NEW FLAVORS, AND PACK YOUR BODY WITH THESE 

WITH 

AND ANTIOXIDANT RICH OPTIONS. 

NUTRIENT

THE_oddities_of_Food

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