Superfruits may get lots of attention. But we shouldn’t forget the everyday food that’s also good for you. Here’s my partial list:

1. Potatoes
2. Corns
3. Peas
4. Button mushrooms

These are the organic Russet potatoes. Potatoes are also packed with vitamins B6 and C, potassium and fiber. My favorite kind is theYukon variety.

I like adding chunks of it to curry. Potatoes are really simple and easy to prepare.

An alternative way to enjoy French fries is to simply slice the potatoes into strips, then marinate with olive oil, sprinkle some black pepper, and add a pinch of Himalayan salt.  Instead of frying, just bake them until it’s golden and ready to eat.

On the same note as root vegetables, I am happy to find out that sweet potatoes are unlikely to be contaminated with pesticides. They are packed with Vitamin A and beta carotene. I like to prepare them the same way as my potatoes. But they are also good as tempura. That version you just can’t eat too often as they are very fattening!

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Moringa (Moringa oleifera)  tree, also known as Horseradish-tree, Ben-oil tree, Drumstick-tree is native to northern India.  Today it is also known as “The Miracle Tree” since it has many beneficial uses.  Some of it’s benefits include fighting malnutrion to making biofuel.

The organization called Trees for Life International grows them to help fight hunger and malnutrition. They have been growing Moringa trees in India as well as Guatemala, Cambodia, Nepal, Costa Rica, Haiti, Indonesia, Brazil, Mexico, Ethiopia, Nicaragua and El Salvador.  Tree for Life sounds like a great organization. 

Moringa leaves can be eaten many ways. Photo from The Moringa Arava.

Here is what they listed under nutritional benefits:
• Vitamin A, which acts as a shield against eye disease, skin disease, heart ailments, diarrhea, and many other diseases.
• Vitamin C, fighting a host of illnesses including colds and flu.
• Calcium, which builds strong bones and teeth, and helps prevent osteoporosis.
• Potassium, essential for the functioning of the brain and nerves.
• Proteins, the basic building blocks of all our body cells.

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I am always on the look out for new fruits, and if there’s a health benefit to eating it then that is even better news.  Lucuma or commonly called “eggfruit” is one such fruit.  It is native to the cool Andean highland coast, especially in Peru. It is also a popular fruit in Chile.

When the lucuma is ripe, it has a nice orange color.  Such a pretty looking fruit, if not tasty as well!  Photo from Living in Peru.

“tastes like maple syrup. very mealy - no juice at all.” - The Black Azar.  This would make a good and filling snack.  Photo from Flickr.

It’s consider to be South American’s most precious fruit.  Lucuma powder is usually exported to European and South American markets. The powders are used to flavor ice cream and other desserts. The powder is also available online at about $15 for 1 lb.

The fruit is low in sugar but has a sweet flavor. It’s been described to be sweet, fragrant and subtly maple-like in flavor. And some say taste similar to caramel too.

The fruit has been shown to grown successfully in Hawaii and Mexico.  This species is not tropical, but grows at temperate elevations in Peru. It can also adapt to dry locations.

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I’ve always loved to eat jell-O (gelatin), actually the Asia jelly made of agar agar is my favorite.  Another interesting jelly that is not commonly known in the U.S. is konnyaku.  It’s made from the tubers of konnyaku root. The konnyaku potato is native to Asia.  The Japanese pronounce it as “cone yuk”.  In Indonesia, they call it “iles- iles”.  In some countries it is known as voodoo lily or Devils’ Tongues.

They have huge blooms, but it’s the root that is eaten.  Photo from University of Connecticut

The Japanese have been eating this stuff for thousands of years. And there are many benefits of eating Konnyaku.  They mainly use Konnyaku to make jellies, tofu and noodles. The are low in calories, contains no fat, high in fiber, and rich in trace minerals. The Konnyaku fiber help clean the digestive tract of toxins.

When digested, konnyaku expands about 30-50 times in the digestive system - thus making you feel fuller longer. This would be good for those that want to lose weight.  But there is a caution to not just depend on konnyaku for weight loss.  As we all know, too much of anything is not good for you!

Konnyaku potatoes, photo from Bromo Agroindustry of Indonesia.  They don’t look so appetizing now, but they are suppose to be really healthy stuff.

Konnyaku contains glucomannan, which is a water-soluble dietary fiber. It is very low in carbohydrates. There are research being done that shows that konnyaku helps lower cholesterol, prevents high blood pressure and normalizes blood sugar as well as prevents diabetes.

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In Japan, mothers like to pack their school kid’s lunches in bento boxes with nice presentation.

Bento boxes reflect the Japanese belief that each meal should have five colors. And some of the most colorful foods are fruits and vegetables. This way there is a balance of flavors and texture in your food.

There are even hand punches you can get to make those cute little eyes out of seaweed (Nori).  These meals may be perfect for those picky little eaters.

But bento boxes aren’t just for kids as the idea of bringing your own bento box or canisters to work has gain popularity in the U.S.  As more people find this helps with their portion control, eating healthy and also saves them money.

luckysundae from flickr has the cutest bento boxes.  This penguin looks like Pingu.  There are even honeybees too.  Some lucky kid will have some very cute lunches.
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