Get the latest from TODAY

Sign up for our newsletter
 / Updated  / Source: TODAY
By Vidya Rao

Everyone throws around the term "superfood," but what does it actually mean? Here, chef Todd Fisherof Tarpy's Roadhouse in Monterey, California, tells us why we should eat a few of these superfoods, and shares recipes that will help you get them on the table.

Raw Colored Cauliflower Salad

“Cauliflower, like other cruciferous vegetables, has been shown to boost heart health with its high content of potassium, which acts as an anti-inflammatory. It’s loaded with vitamin C, antioxidants and phytonutrients galore which slows down aging as well as tissue and organ damage. Cauliflower contains choline, a B vitamin that has shown to super charge brain activity, so not only are you smarter for eating cauliflower you’re smarter by eating cauliflower!” Fisher says.

Chopped Kale and Radicchio Chimichurri Salad

“Kale has been the superfood rockstar for the last few years. It is high in phytonutrients and antioxidants, it has been linked to improved hairgrowth, and its low oxalate content means, unlike spinach, the calcium and iron in kale is easily absorbed during digestion,” Fisher says.

Broiled Sardines and Bean Salad

“Sardines are a nutritional powerhouse and possibly the best source of omega 3 fatty acids and they are packed with Vitamin D, a nutrient not readily found in other foods. Canned sardines contain many of the same good-for-you benefits of fresh sardines, but fresh Pacific sardines are eco-friendly as well,” Fisher says.

Super Seed Johnny Cakes with Sweet Yogurt

“Seeds are scattered all over the superfood list, mostly because they are a good source of fiber, protein and are nutrient rich. All seeds are different, however. Chia seeds are rich in fiber and can absorb up to 10 times their weight in water and are slow to digest, making you feel full longer. Hemp seeds are loaded with zinc and vitamin E to help boost your immune system. Flax seeds have a lot of magnesium to go along with their delicious nutty flavor and give you more energy. Sesame seeds are often taken for granted as a simple garnish, but they are a good source of copper, which we need for collagen production and manganese which supports good bone health. Pumpkin seeds are dense with minerals and phosphorus. Adding seeds to any dish is simply adding a boost of good for your mojo,” Fisher says.

This article was originally published Mar. 28, 2015 at 9:19 a.m. ET.