Navigating the world of nutrition can be a delightful adventure, especially when exploring the diverse range of healthy foods. This article delves into a selection of "S" foods, highlighting their unique characteristics, culinary uses, and health benefits.
Savory Staples
Salmon: The Omega-3 Powerhouse
Salmon is a freshwater fish, high in protein and omega-3 fatty acids. This popular fish is tender, slightly sweet, and not too fishy, making it a versatile choice for various dishes. Easy and lip-smacking good salmon fillets are marinated in a sweet, tangy, homemade teriyaki sauce and baked to perfection. Serve it with extra teriyaki glaze, healthy, delicious veggies, and rice for an amazing meal in under an hour.
Shrimp: A Versatile Seafood
Shrimp is an economical and versatile seafood option. Crazy delicious shrimp kebab with all the deliciousness of Jerk Spice, drizzled with butter, onion, and lemon sauce. You can fry it, grill it, or make shrimp etouffee. Shrimp is one of the best-tasting and most versatile seafood that is low in calories and high in iodine.
Steak: A Protein-Rich Delight
Impress your family with restaurant-quality pan-seared oven-roasted steak without killing the budget. A smoky, juicy, and flavorful steak with a mouthwatering texture and good chew with every bite. So simple and a total crowd-pleaser. Steak is cooked meat that is usually cut across muscle fibers, occasionally including a bone. It can be grilled or pan-fried and served with a variety of sauces and seasonings.
Sardines: Nutrient-Packed Small Fish
Sardines are typically available in cans or jars and smothered in olive oil, water, or tomato sauce. They’re loaded with nutrients and vitamins and rich in omega-3 fatty acids. A popular West African street food, specifically in Cameroon, Nigeria, and Ghana. Sardines are a variety of small, oily fish in the herring family. These nutrient-rich fish are often preserved and canned. Preserved sardines are often salty, although not as salty as anchovies. They can be paired with crackers or prepared in a variety of dishes.
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Scallops: A Delicate Seafood
Crabs, lobsters, shrimps, and scallops are shellfish you won’t tire of eating because they’re naturally delicious. Simple, beautifully seared scallops with a delectable garlic butter sauce boasting a refreshing citrusy zing. So easy, tasty, and juicy! Scallops are a variety of clams and mollusks. They have a mild, sweet flavor and a tender, buttery texture similar to crab. Some scallops have a nutty flavor, similar to almonds or hazelnuts. They can be served alone or as part of a dinner dish. Sea scallops are often as much as three times bigger than bay scallops.
Sausage: A Seasoned Meat
Ground meat (pork, beef, or poultry), seasoned with salt, spices, and herbs, perfectly complements eggs and pancakes for breakfast. Sausage combines ground meat, salt, spices, and other flavorings into a meat product. Sausage often uses pork, although some sausages use beef or poultry. It can be eaten by itself or as part of a recipe. This meat product often has a smoky, salty flavor and can be sweet or spicy. The seasonings added to sausage often determine its flavor.
Salami: A Cured Meat
The curing process elevates regular sausage. Garlic and other spices make salami a classic kid-favorite sandwich layer. But you can level up your pasta salad with this king of deli meats! Easy Pasta Salad - a classic Italian Pasta Salad loaded with fresh produce and Italian favorites like salami, black olives and cheese; tossed with a vibrant homemade Italian Dressing. Salami is a type of cured Italian sausage. Compared to other sausage types, salami is dry and hard. It usually contains fermented and dried meat such as pork and spices.
Squid (Calamari): A Mediterranean Delight
Squid, lovingly known as calamari, is fabulous whether sautéed, grilled, or deep-fried. It’s popular in Italy, Spain, and Asia. An authentic, EPIC Spanish Paella!
Vibrant Vegetables
Spinach: The Leafy Green Powerhouse
Spinach is a delicious green leafy vegetable rich in vitamins, nutrients, and antioxidants. Spinach Dip - creamy homemade spinach dip with sour cream, cream cheese, spinach, variety of cheeses and a dash of red pepper flakes for a little kick in every bite. Served in bread rolls or in a bowl with crackers and crudites. Spinach is a leafy green vegetable with a slightly sweet and earthy flavor. It can be eaten raw and is a common ingredient in salads. Cooked spinach can be added to a variety of dishes. Spinach dip, which combines spinach and dairy products, is usually served with pieces of bread for dipping.
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Snow Peas: Sweet and Crunchy
Snow peas are small, flat, and delicious, both raw or cooked. Did you know you can eat the whole thing? The strings are usually removed during preparation, but the shell is tender and sweet. Shrimp Stir Fry - a quick and easy shrimp dinner with a honey soy garlic based sauce accompanied with vegetables that comes ready in 20 minutes from start to finish. These are flat beans with small peas inside that can be eaten raw or cooked. This vegetable is known to be rich in vitamins A, C & K and is said to be very low in carbs.
Sweet Potatoes: A Versatile Root Vegetable
There are so many ways to serve this mouthwatering starch! Besides, sweet potatoes are healthy, delicious roots that taste wonderful any time, but they’re also great for paleo and elimination diets. Incredibly fork-tender yams bathed in a glossy fragrant buttery brown sugar glaze with a zesty hint of lemon and orange. And sensational flavors from warm spices - cinnamon, nutmeg, allspice, and ginger- bring holiday goodness in this amazing side dish. Sweet potatoes are large, starchy, sweet, tuberous roots. Their shoots and leaves, when young, can also be eaten as greens. Sweet potatoes can be baked, roasted, or added to recipes.
Squash: A Versatile Vegetable
Squash comes in several varieties, colors, shapes, and sizes. The sweet and nutty taste is an excellent addition to chowder, stews, and even pastries. Baked Acorn Squash - a fuss-free healthy side side dish that can be served on regular or special days. It comes in both savory and sweet versions so you can choose one or make both! Squash is a popular vegetable that comes in several varieties, colors, shapes, and sizes. With a sweet and nutty flavour in it, squash is rich in fibre, calcium and magnesium. It is an excellent addition to chowder, stews, and even pastries.
Soybeans: A Protein-Rich Legume
Soybeans are a nutritious source of protein to swap out with meat. Their mild taste tends to take on the flavor of what they’re cooked with, especially when turned into tofu. Too many Poke Bowl recipes disappoint with bland dressings and tasteless rice…. Native to eastern Asia, these beans are an incredible source of vegetable protein. The soybean, or soy, is a legume native to East Asia. This versatile food can be used to create soy milk and tofu. Soy is also used in condiments like soy sauce, a staple for many Asian recipes. Because many people are allergic to soy, food labels in the United States are required to disclose soy ingredients.
Shallots: A Subtle Onion
Is it garlic or an onion? No, it’s a shallot! They belong to the same family but grow in clusters similar to garlic. Shallots are a variety of onion known for their sweet flavor with a hint of sharpness. They can be used raw in salads and sandwiches. These bulbs can also be used in a wide variety of cooked dishes. To prepare shallots for consumption, cut off the ends and peel away the skin. Separate the shallot cloves and slice.
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Sweet Sensations
Strawberries: A Berry Delight
Just look at these mouthwatering sopapilla cheesecake bars! Celebrate spring with this gorgeous and heavenly strawberry shortcake. Strawberry Shortcake - gorgeous three-layered classic dessert featuring sweet yellow cakes filled with cream cheese filling in between and macerated strawberries. Strawberries are a bright, red fruit known for their juicy texture and sweetness. They can be eaten plain or as part of a dessert. Strawberries can also be turned into jams, jellies, purees, dessert toppings, and other fruit-based products. This red-coloured fruit is said to contain natural dietary fibre, high levels of antioxidants and several vitamins. From brain to heart health, this delicious fruit can do it all.
Star Fruit: A Tropical Treat
Interestingly, the tropical star fruit has a beautiful star shape (hence the name) and comes in yellow or green. You can eat the skin; the flesh is very juicy and tastes sweet and sour, like green grapes and oranges. Star fruit is a fruit commonly eaten in parts of Brazil, Southeast Asia, the South Pacific, the United States, and the Caribbean. This fruit typically grows in the shape of a five-point star, thus the name star fruit. It has a sweet and sour taste and a thin, edible skin. Smaller star fruit is often sour, while larger star fruit is often sweet. This tropical fruit has the shape of a star and with yellow or green in colour. You can eat the skin and the flesh is very juicy and tastes sweet & sour. This fruit is said to be rich in vitamin C and dietary fibre and is said to be cholesterol-free.
Sultanas: Golden Raisins
Related to raisins, sultanas are golden grapes that dry plumper, juicier, and sweeter than raisins. And since they’re similar in taste, both can be used interchangeably in a dish. Try them out in a delicious bobotie recipe. A hearty, comforting South African dish made of curried minced meat topped with milk and egg custard and baked to perfection. This fruit is often confused with raisins and is golden in colour. It’s juicier, plumper, and sweeter than raisins. The amount of vitamin B6, copper, manganese and potassium this fruit has, can help keep your bones & joints strong.
Seasonings and More
Saffron: The Golden Spice
Saffron is one of the most expensive spices and has a vibrant golden-reddish color. The robust, exotic aroma has a pleasantly bitter taste. And it usually adds flavor and color to rice dishes. Seafood Paella - popular classic Spanish one-pan dish loaded with saffron-infused Arborio rice, chorizo, shrimp, mussels and boatloads of flavors. Fancy enough for a dinner date night or for entertaining a crowd. Saffron is a spice that comes from the flower of Crocus sativus. The threads are collected, dried, and used to flavor and color foods. This spice has a sweet, floral taste. It is the world’s most expensive spice by weight. Saffron is one of the most expensive spices, usually dried, and has a vibrant red colour. It has a strong exotic aroma with a bitter taste. It’s mostly used to add flavour and colour to dishes like rice.
Sage: An Aromatic Herb
Sage belongs to the mint family, together with basil, oregano, rosemary, and thyme. It’s usually used in small amounts due to its intense aroma and peppery, earthy flavor. A super easy blend made from pantry-staple ingredients in less than 10 minutes. Sage is an herb native to the Mediterranean region, although it is now grown around the world. This herb has an earthy, slightly peppery taste with hints of mint, eucalyptus, and lemon flavor. It is often used to flavor poultry, infuse butter, and add flavor to dishes like potatoes. Sage belongs to the mint family of herbs together with basil, oregano, rosemary, and thyme. They are usually used in small amounts because of their strong aroma, and peppery, and earthy flavour.
Sesame Seeds: A Nutty Topping
Sesame seeds may be tiny, but their vibrant and nutty flavor packs a delicious punch, especially when toasted. You’ll see them topping burger buns, bagels, and Asian dishes. Love the toasty and nutty flavor but don’t like the extra carbs? This homemade EVERYTHING BAGEL SEASONING turns any simple dish into an amazingly flavorful meal. Sesame seeds are small, edible seeds grown in tropical regions around the world. They can be used to create oils and sauces or used to add flavor to cooked dishes. Sesame seeds may also be used on baked goods, such as hamburger buns, to add flavor and texture. These are tiny seeds that have extremely rich and nutty flavours while sesame oil, on the other hand, has a strong flavour and is very aromatic. Mostly used in Asian cuisine, they are quite rich in calcium and can provide a lot of protein.
Salsa: A Spicy Condiment
Salsa sounds more impressive than sauce, doesn’t it? However, that’s precisely what it means in Spanish! This spicy condiment can contain a variety of vegetables, herbs, spices, and fruits. Make this vibrant, fresh, and easy salsa with just a few simple ingredients. Boasting the perfect balance of sweetness, tanginess, and spiciness, this mango salsa pairs great with your favorite chips or grilled meat. Salsa is used to describe a variety of sauces used on Mexican and Mexican-American food. This dip is often served at room temperature with tortilla chips. It can be mild or spicy, smooth or chunky. Salsa usually contains tomatoes, onions, jalapenos, garlic, cilantro, and other flavors.
Stevia: A Natural Sweetener
A natural sugar substitute, stevia is significantly sweeter than sugar, making it an excellent low-carb sweetener.
Sofrito: An Aromatic Base
An essential seasoning in Puerto Rico, the Dominican Republic, Cuba, Italy, and Portugal! Sofrito typically includes sweet peppers, garlic, onion, and cilantro (or culantro, if available), sautéed in oil. This is a versatile, aromatic green puree made of bell peppers, tomatoes, cilantro, garlic, and onions. Sofrito's robust base delivers flavor to dishes like stews, beans, and rice with many variations.
Dishes and Delights
Spaghetti and Meatballs: A Comfort Classic
I haven’t met anyone who doesn’t like spaghetti and meatballs. This popular Americanized Italian dish is famous worldwide. Succulent, savory meatballs served on a bed of warm, saucy spaghetti are the ultimate comfort food! And let’s not forget the cozy, tomatoey aroma that fills the house and makes your mouth water!
Stew: A Hearty Meal
Enjoy this amazing one-pot meal for a Caribbean delight. This hearty, healthy stew is the perfect one-dish meal! Tender beef chunks and loads of succulent vegetables simmered together in a flavorful browning sauce packed with herbs and spices deliver a simple dish.
Submarine Sandwich: A Picnic Staple
Commonly known as a sub, the submarine sandwich is a picnic staple. Colorful layers of salami, ham, lettuce, cheese, tomato, and bell pepper make it a classic. A New Orleans’ original Italian round sandwich stacked with layers upon layers of ham, mortadella, salami, cheese, and its winning layer - the olive salad.
Soba: Japanese Noodles
This traditional Japanese pasta, typically made with buckwheat, is a fantastic addition to Asian recipes. A fabulous fusion Japanese dish - an amazing subtle dressing that matches perfectly with juicy slices of beef and the noodles. Served at room temperature, this is a fantastic dish for summer! Soba is a thin, buckwheat noodle commonly used in Japanese cuisine. It can be served chilled with a dipping sauce or hot in soup. Though similar to ramen, soba noodles often derive their flavor from buckwheat flower instead of wheat flower. Soba noodles can be served in both fast food and fine dining establishments.
Samosas: Savory Pastries
Whether baked or fried, samosas are stuffed with mouthwatering chicken and pea filling. Then paprika, curry powder, cayenne, and pepper sauce make this recipe authentic. Want a meat-free version? Baked or fried, these crispy chicken samosas are an absolute delight to munch on.
Soups: Comfort in a Bowl
Soups are perfect comfort food, especially when served piping hot on a cold day. Creamy corn chowder and chicken soup with rice are so comforting. A creamy, thick, and delicious freezer-friendly recipe with deep flavors from roasted tomatoes and garlic, fresh basil, Italian seasoning, and a hint of heat from red pepper flakes to awaken your tastebuds. Soup is a hot dish with a liquid base, often containing solid chunks of meat and vegetables. Different soup bases include meat stock, vegetable stock, and cream. Soup can contain a variety of meats and vegetables, along with seasonings and salt.
Salad: A Refreshing Dish
The refreshingly splendid salad is a much-requested side dish showcasing vibrancy and style. Crunchy and refreshing Romaine lettuce with croutons and a creamy Caesar Salad Dressing is simplicity in a nutshell. Salad is a dish that mixes several different ingredients, often with at least one raw ingredient. Salads using leafy greens are commonly served as an appetizer or side with a meal. These room-temperature dishes are often served with some type of dressing such as Italian, vinaigrette, bleu cheese, or ranch.
Sushi: Japanese Delicacy
Sushi is a traditional Japanese dish consisting of rice seasoned with vinegar wrapped in nori. Seafood and vegetables are classic fillers. Soy sauce, wasabi, and pickled ginger are often served on the side. Sushi is a traditional Japanese dish that combines rice, salt, seafood, and vegetables. Sushi rice is vinegared with sugar and salt, giving it a distinct flavor. This dish comes in a variety of flavors that combine different ingredients. Eel, avocado, raw fish, and other ingredients are common in sushi rolls.
Sashimi: Raw Fish
This famous Japanese dish is made from raw salmon or tuna. Raw? Yes, but it doesn’t smell or taste fishy. Sashimi recipe for the home kitchen. Chef Thomas Sixt shows you the preparation with Japanese garnish step by step.
Scones: Buttery Pastries
Creamy, buttery, and slightly sweet scones with a hint of lime zest for added flavor. To add even more fun, toss in some chocolate chips or fresh fruits like blueberries and raspberries to enhance the flavor. You can also serve raspberry white chocolate scones. These Lemon Blueberry Scones packed with flavor offer soft and buttery goodness that comforts the soul. A nice crunchy golden crust breaks open to reveal the soft, tender inside with steam wafting its aroma. A scone is a baked pastry that is slightly sweetened and sometimes glazed with egg wash. Scones can be served plain or with butter and jam. Some scones add fruit ingredients like orange, cherry, or cranberry into the baked pastry.