The 10 Things You Need to Eat

With so many different health products, superfoods and diets all vying for your attention, how do you know what you really should be eating?

In The 10 Things You Need to Eat, New York Times health columnist Anahad O’Connor teams up with foodie Dave Lieberman to cut through all the claims and identify 10 simple foods with undeniable health benefits that you can find in any supermarket.

Also included in the book, are more than 100 easy and delicious recipes that make use of these ingredients and show off just how versatile these healthy foods are. From entrees to desserts, the book is chock full of inspiring ideas, information and tips for foodies and those who enjoy healthy living.

According to the book, the 10 super foods must meet the following three basic criteria:
- They have scientifically supported health benefits
- They are extremely easy to find
- They are versatile

So without further ado, here is their list
1) Tomatoes
2) Avocados
3) Beetroots
4) Spinach
5) Quinoa
6) Lentils
7) Cabbage
8) Super Fish (Tuna, Salmon, Trout, Snapper)
9) Nuts
10) Berries

Interesting information we found includes insight and tips for cooking Quinoa (promounced keen-wah) – the ancient grain that has been ‘rediscovered’ in recent years and is considered a true superfood. So much so, that in the 1990s scientists from NASA sent it on long-duration space flights with astronauts. These trips could easily last two years, requiring every morsel of food to be selected for maximum nutrition and efficiency.

According to their report, “While no single food can supply all the essential life-sustaining nutrients, quinoa comes as close as any other other in the plant or animal kingdom”. Chock full of protein (one cup has as much protein as four eggs) and fibre, it also has a mineral content that blows barley, wheat and other grains out of the water.

This superfood is quick to prepare, versatile and great in soups, stews or cold in salads. And it tastes good!

Here is a delicious and healthy recipe from the book:

Whenever I cook with avocados I conjure up the flavors of Mexico, which really works out well, because bright and flavorful ingredients
such as lime, coriander, and spice are just what it takes to bring out thebest in creamy avocados. You can serve this soup chilled, but the flavors
are much more pronounced and vibrant if you keep it hot.

Serves 8


1 large leek
3 tablespoons olive oil
3 medium celery stalks, roughly chopped
1 large onion, roughly chopped
2 bay leaves
1 quart chicken or vegetable stock
½ teaspoon ground coriander
¼ teaspoon ground cumin
1 large ripe Hass avocado, pitted, peeled, and mashed
Juice of 1 lime
Salt and freshly ground black pepper
1 small bunch of scallions, finely chopped
1 small bunch of cilantro, finely chopped


Trim the root end of the leek, cut off the tough green leaves, cut the leek in half lengthwise, and rinse well to remove any grit. Roughly chop the leek.
Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the leek, celery, and onion and cook for about 5 minutes, or until the vegetables soften. Add the bay leaves, stock, coriander, cumin, avocado, and lime juice and simmer for about 10 minutes.
Season with salt and pepper to taste. Ladle into bowls and serve topped with the chopped scallions and coriander to taste.

The 10 Things You Need to Eat, by Dave Lieberman and Anahad O'Connor is published by Harper Collins, RRP $35.00, Find out more and purchase a copy at

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