How Superfoods Work

by Julia Nordgren

About This Audible Original

They’re not faster than a speeding bullet or able to leap tall buildings in a single bound. But that doesn’t mean steel-cut oats, blackberries, ginger, and other foods can’t swoop in to save the day - or at least our diets.

Fiber, protein, micronutrients, and disease-fighting phytochemicals, superfoods like these have it all. And when combined with other healthy foods, they can improve blood sugar, cholesterol levels, and body mass index. And the best part about superfoods: They’re not trendy, eccentric, or impossible to find. They’re all tried-and-true, everyday ingredients that offer real nutritional benefits for any sort of diet imaginable.

In How Superfoods Work, reevaluate the superfoods you are (or aren’t) eating and discover ways to make your life healthier—and more delicious. Delivered by chef and practicing physician Dr. Julia Nordgren, these 12 lessons reveal the nutrition science behind readily available superfoods, including dark chocolate (an indulgent way to eat healthy), miso (whose fermented nature promotes good gut health), and cashews (the perfect replacement for creamy elements in a recipe). Using her medical expertise, Dr. Nordgren explains how these and other superfoods work for our bodies; using her culinary expertise, she reveals quick and easy recipes to get more of these superfoods on your table.

Want a more efficient metabolism? Looking to strengthen your body? Want a more rewarding relationship with mealtime? Chia seeds to the rescue! Or avocado! Or green tea! Or kale!

©2020 Audible Originals, LLC (P)2020 Audible Originals, LLC.

Genres: Nonfiction, Audiobook, Food, Science, Health

Audible Audio

Published June 16, 2020

Reviews

[Phoenix Perpetuale · Rating 4 out of 5]

How Superfood Works by Julia Norden, The Great Courses on Audible, narrated by Julia Norden, a medical physician and chef and an author of great lessons. Each lesson is elementary understandable and knowledgeable. Any technical or specific language, terms explained very suitably to the layperson. Having listened to the lesson, you will better understand how to eat to benefit yourself, your health in the long term, gets to know what foods boost your energy levels, your looks.
Small changes matter!

[Jan]

Julia Nordgren's expertise as both a chef and a doctor is evident in this two-hour recording. Furthermore, her enthusiasm shines through as she provides information and encouragement for eating healthfully. I wasn't surprised by the foods themselves, for I've learned of these superfoods numerous through numerous venues even though I've found numerous ways to not follow through with healthful eating. This is where Nordgren's humor appealed to me. Beyond her professional work, she cooks for her family and friends; she tells about what her children enjoy or reveals how she planned a shower for a vegan friend. She wasn't always perfect in planning and preparing food, yet she creatively tried new methods which she shares here. Here you won't find tried and true "recipes" (which could be daunting and perhaps expensive) but rather approaches for "snacks made new," inventive flavor combinations, and an inviting mindset shift. It is easy to relate to this author who presents preparing and eating superfoods as pleasurable rather than dutiful.

[Mo Coghlan · Rating 5 out of 5]

We know what the superfoods are. We know we should eat them. This is the book you read when starting a diet to inspire you to include these kinds of food in your diet. The author has a fantastic background that gives you confidence that she knows what she's talking about. She's a physician turned chef turned nutrition writer. She breaks down each superfood, explains their health advantages, then gives you a recipe on how to include them in your diet. I didn't write down the recipes and probably won't make them, but they did make me think about how I would use each food in recipes and food prep on a regular basis. It's a quick read and will remind you that healthy foods can also be delicious.

[Elizabeth Swindell · Rating 3 out of 5]

5/10: had trouble staying engaged but did learn a lot about how to incorporate superfoods into my daily life

[Allan Wind · Rating 4 out of 5]

I liked the book. The author is both a physician as well as a major chef. She is entertaining and engaging in the audio version of this. I think there are some shortcuts and tendencies in the recipes to gear the language to the widest possible audience, including those with very unhealthy eating habits. Perhaps she is hoping for incremental change... she seems to still use lots of sugar and oils in recipes that really don't need them. But it is entertaining and she offers fresh perspectives that hopefully you will find useful.

[Chad Schultz · Rating 4 out of 5]

As an audiobook, this is extremely short. It was still highly interesting though. I think "How Superfoods Work" is a little misleading. Perhaps something like "12 Foods You Should Be Eating More Of", although I suppose that sounds less scientific and more like a listicle.Also, it's really 14, as Ginger, Garlic and Scallions are all covered in one chapter.

The auther, a doctor and chef, talks about these foods:
1. Steel-Cut Oats
2. Blackberries
3. Chia seeds
4. Eggs
5. Avocado
6. Turmeric
7. Miso
8. Ginger, Garlic and Scallion (the "trinity of Asian cuisine" - discussed together in one chapter although they are three separate foods)
9. Green Tea
10. Cashews
11. Kale
12. Dark Chocolate

The author shares information about what makes each food so useful as part of your diet, personal stories, and recipes.

The problem is, recipes don't work super great in an audio format. If a digital handout was included with the audiobook, I haven't found it. The author does list some recipes on her website, although I don't believe the recipes in the audiobook are included there. She also has a cookbook for sale (it's possible this audiobook's main purpose is to promote sales of the cookbook) - unfortunately, the cookbook only appears to be available as a physical cook, with no digital format.

Still, there are some good suggestions here. I've purchase some sencha green leaf tea to make fridge tea with, I might try making a blackberry smoothie with fruit and almond milk, and I looked up a alfredo sauce recipe made from cashews online and tried it out. I might try out other ideas based on some of her suggestions as well.

[Gregory Eakins · Rating 3 out of 5]

How Superfoods Work is not so much an explanation of how food works, but a list and brief discussion of about a dozen foods you can introduce into your diet that may marginally improve your health. Nordgren not only explains why each one is healthy, but also gives a few ideas for making these foods more palatable.

What is a superfood, you ask? It's a term that's been thrown around in the media to give a good publicity to foods that are nutrient dense, have great a good macronutrient balance, or have some sort of other health benefit (like reducing inflammation). There's no hard definition for what qualifies as a superfood, but it's easy to tell when something is not.

Nordgren goes through the typical foods you would expect to see on a list like this, such as kale, oatmeal, ginger, and eggs, and inserts her culinary experience to help make these things more attractive, such as adding fruit to your oatmeal. There's nothing mindblowing here, but the discussion alone might move you towards making a few small and positive adjustments in your diet.

[Marie-Chantale Sundberg · Rating 4 out of 5]

Dr. Julia Nordgren is a practicing physician, a trained chef and a culinary educator. She shares information and provides with some interesting suggestions and recipes throughout the 12 chapters: steel-cut oats, blackberries (yum😋), chia seeds, eggs, avocado, turmeric, miso, ginger/garlic/scallion -the “trinity of Asian cuisine”-, green tea, cashews, kale and finally dark chocolate. This audiobook is rather short. You will still get the health advantages and probably be inspired to incorporate this or that superfood, that are available to most of us, in your own concoctions. I’m not sure it’s very practical to get recipes from an audiobook. I would check the author’s blog for those because at the end of the day, combining quality ingredients in a simple way let’s us enjoy our meals more. So what are you waiting for?

[Adriyana Grotseva · Rating 3 out of 5]

It is a quick course/ audiobook that has 12 chapters, each covering a “superfood”. Each chapter goes over the biology, benefits of each food, tips and recipes. The 12 “superfoods” are: steel-cut oats (the wholegrain foundation for healthy eating), blackberries (colorful chemicals and combating cancer), chia seeds and the benefits of Omega-3s, eggs, avocado, turmeric (the bright yellow treatment for fighting inflammation, miso (a chef's secret weapon for great gut health), Ginger, Garlic, and Scallion (GGS the Asian trinity for taste and health), green tea, cashews, kale, and lastly dark chocolate. Didn’t really need to be a course/ book but was interesting and one can learn some stuff, if you haven’t heard or read about those yet :)

[Nicole · Rating 3 out of 5]

It was free and gives a basic overview of a few so-called superfoods. It sometimes ranges into potential pseudoscience territory, but mostly she's careful to mention when claims don't have enough proof. It could have been shorter since she wastes time at the end of each lecture with a summary of what she just covered (made me think of the old five-paragraph essay format). She does spend a lot of time on breakfast – technically one could eat breakfast at any time of day, but she gives very few examples of dinner entrees. She also focuses a lot on kids, but to be fair, that's her day job.

It did leave me interested in her cookbook. So, she was successful on that.

[Sher · Rating 4 out of 5]

A physician who is a CIA trained chef wants to talk about food and health? Yas please!

Here is the chapter list in case you are interest in what she dives into. She discusses why each is good for your health and how to use these ingredients in cooking.

Chapter 1: Steel-Cut Oats
Chapter 2: Blackberries
Chapter 3: Chia Seeds
Chapter 4: Eggs
Chapter 5: Avocado
Chapter 6: Tumeric
Chapter 7: Miso
Chapter 8: Ginger, Garlic, and Scallion - The Asian Trinity
Chapter 9: Green Tea
Chapter 10: Cashews
Chapter 11: Kale
Chapter 12: Dark Chocolate

[Annie · Rating 5 out of 5]

This book describes the benefits of these 12 superfoods and how they can be incorporated into your diet: steel-cut oats, blackberries, chia seeds, eggs, avocados, turmeric, miso, ginger/garlic/scallion (like in Asian dishes), green tea, cashews, kale, and dark chocolate. Many of these foods have been written about in articles and magazines. If you're already familiar with them, there won't be new information in this book.

[Michelle · Rating 5 out of 5]

A nice short and simple audiobook to help motivate me to eat healthier foods. I’m already aware of the 12+ foods that the author recommends, but it’s always nice to get consistent information about the foods that are supposed to be best for us. Highly recommend for people new to the “food is medicine “ concept or people like me who like gentle reminders to add these types of foods on our plate regularly.

52Books2023 Reading Challenge: Title starting with the letter “H”

[AttackGirl · Rating 3 out of 5]

Interesting stuff about health and food. I wish they would have covered fasting which is more along the lines of my life style since I do not cook at all and always appreciate someone else creations as long as they are made with love.

I can and do fast for days and months at a time which I think is better than any food put into your system because “man does not live on bread alone but…”

[Holly Grace · Rating 4 out of 5]

This was really good! It was a list of superfoods, how they work, and how to cook with them. A lot of books about nutrition focus on calories or bad foods to restrict so it was really refreshing to read from someone who obviously loves food talk about things to add to your life rather than taking away

[Anna · Rating 3 out of 5]

This was an interesting lecture series, but not ground breaking. It is informative without being overwhelming or dumbed down. It is very American focused though, which is slightly annoying if your based outside of US. The receipies were interesting.

The narration style was engaging without being to fast. The pronouncation was clear. An interesting read.

[Sydne · Rating 2 out of 5]

Not really as in depth as I would have hoped, this is more of a "back of a crisp packet" sort of affair. I preferred Simon Quellen Field's Gut Reaction for a better understanding of foods and their impact on the human body/metabolism.

[Mathew Benham · Rating 4 out of 5]

A3hr audio book. A surprising book, its highlights some superfoods not on the normal menu. Although I did not like the recipes ideas, I am sure someone apricated them. Thank you to the author for some interesting points on some foods I've not tired in awhile and should revisit.

[Jeff J. · Rating 4 out of 5]

Lots of good content but by no means a comprehensive survey of this subject.

[Alexandra · Rating 5 out of 5]

excellent recap on some great superfoods and recipes suggestions to incorporate them into your diet

[Bella · Rating 5 out of 5]

Absolutely awesome, would recommend

[Magen - Inquiring Professional Dog Trainer · Rating 3 out of 5]

3.5 stars. Solid information, but rounded down because most of the recipes weren't easy, either in terms of time or skill.

[Julie Bouchonville · Rating 3 out of 5]

Hardly a showstopper, very common knowledge stuff, but iterated in a nice way.

[Larissa Brunner · Rating 5 out of 5]

very interesting with good practical cooking tipps

[Nblipsitz · Rating 3 out of 5]

Short but informative!

[Teri · Rating 5 out of 5]

I enjoyed this book for the combination of educational info together with recipes. I am incorporating these foods in my daily life now!

[Niamh · Rating 2 out of 5]

2.5 ⭐

[عدنان العبار · Rating 2 out of 5]

There are many really good suggestions here for healthy food to eat and prepare. I got this book for walking to a far supermarket, and was done by the time I finished shopping, and it helped me pick my food. I am sure it'll be helpful for buying the food that's healthy for you and your family. It's not much more helpful beside that. The author is a (cute) pediatrician, and she earned another degree in culinary school to help her better advise her young patients and their families on their eating habits. And that is very admirable.

[Karine · Rating 3 out of 5]

This book does go over the basic science of a selected number of super foods, but the focus is more on how the author adds these foods to her diet.
If you're listening to the audio book version, be prepared to either write what she is saying down, or to buy her cookbook.

I made a list of the foods she talked about and will try to incorporate them into my diet more.