What are Superfoods? Why is everyone talking about it and how can you add them into your diet? We have a simple list of how to do this every day, via our superfood recipes, so you can benefit from the best foods, filled with nutrients and vitamins for your body.
So, what are they and what are the health benefits? You’ve probably heard about them from all over the Internet; the common ones like kale, salmon, acai… so what is so good about them and how can you incorporate them into your meals? There is an everlasting list of the different types, each having its own benefits. We have collected a list of five superfoods, where we came up with ways to add them into your meals (breakfast, lunch, dinner, snack, drink) without even noticing! Totally effortless. Although this list talks about only five, remember that it is not limited to and it is always important to eat from a wide variety of fruits and vegetables. So, let’s get started on the ones that we have chosen for you today!
1. Chia seeds, the perfect Superfoods
These seeds are filled with nutrients, Omega 3 fatty acids, fibre and calcium, so it’s no wonder these are superfoods. For those who don’t like fish, this is an alternative way to get the Omega 3 that you’ve been lacking. What do they go with? Here’s three meals where you can sprinkle those chia seeds on:
Breakfast: Put the chia seeds in the fridge with water or coconut milk (sweeter taste) overnight. This allows the seeds to absorb the water, creating a thicker consistency. Add this to your porridge or morning yogurt for a kick of morning nutrients!
Lunch: Add a couple of teaspoons of the seeds over a salad and mix. Chia seeds don’t really have a taste, so it’s a secret way of getting in more of the good stuff for your body without even noticing!
Dinner: Mix this into your stir-fry alongside noodles and vegetables.
2. Greek Yogurt
A bowl of Greek yogurt every morning keeps you full, containing the essential nutrients (protein, probiotics, Vitamin B12…) for your morning starter and tastes delicious too! Usually, yogurt is consumed in the morning, so we have a few breakfast superfood recipes where you can add a heap full of Greek yogurt.
Breakfast 1: Stir this into your morning porridge (and a cheeky Nutella) with a drizzle of honey and granola for your wake-up calling. Tastes so fresh!
Breakfast 2: Have three generous tablespoons of Greek yogurt and add your favourite fruit and some dry oats. Simple! Can even add a cheeky sprinkle of chia seeds!
Drink: Cut one banana, a handful of strawberries, blueberries and raspberries and add a serving of Greek yogurt into a blender with some almond milk. Whizz!
Yes, we know. Everyone’s talking about this kale hype. In fact, it’s become so popular that the Internet has produced an endless number of recipes for this wondrous superfood. Why is it so amazing? Kale provides more antioxidants than most other fruits and veggies, whilst being an excellent source of iron, fibre and calcium. It’s also so versatile that you can cook it in pretty much every way- boiled steamed, roasted, stewed, fried… you just have to find how you like it best! So, here’s a few methods of cooking this tasty veggie:
Roasted: Ever tried kale crisps? They’re so delicious! And so easy to make- just set the oven at 180 degrees C, lay out your kale leaves on a tray and drizzle with olive oil and salt. Place them in the oven for about 10 minutes (can vary but when it’s feeling crisp you’ll know it’s ready!). Snack on these whenever you’re feeling like a healthy snack!
Fried: The great thing about kale is it can be added into so many meals! Pan fry this with some olive oil and stir into your stir-fry!
Boiled: So simple! Drop some kale into boiling water and leave it for about 5 minutes. Then drain it out and mix it into some spaghetti carbonara!
Don’t underestimate the power of almonds- they are actually the most nutritionally dense nut and have your essential compact of calcium, magnesium, iron, potassium and Vitamin E, making them definitely a superfood. Almonds are so versatile and are now a vegan’s go-to in many forms, acting as a substitute for numerous dairy products. Here’s a few examples of how you can eat them via our own superfood recipes:
Snack: Eat ‘em raw! Try to look for unsalted almonds to avoid some products which overcoat them in sugar, salt and other unnecessary preservatives. Try to eat 7 almonds per day.
Spread: Did you know you can now buy almond butter? Acting as an alternative for dairy butter (loaded with saturated fats and oils) almond butter can be used as a daily spread on your bread, waffles, crumpets… whatever you like! Completely guilt-free!
Milk: Yes, you guessed it. Almond milk- a popular vegan substitute for dairy milk. Tastes great in smoothies, coffee, porridge… just a few examples to name. Basically, it has wayyyy less calories than normal milk and is usually just made up of almonds and water. Sound a bit healthier
The last one to our list of superfoods- a cheap and easy-to-cook disease fighter is so versatile that you can add it into your daily life. Especially high in protein and iron (and many other things), it helps fight anaemia and reduces blood sugar levels when taken regularly. You can find loads of recipes online where you can change up how you decide to cook these lentils. Below are just a couple of meals you could add it into:
Soup: Boil the lentils for about 15-20 minutes and drain. Add to a soup pot with onions, carrots, mushrooms and celery. Sprinkle your favourite spices in.
Lentil Bowls: You’re probably wondering- what is that? A lentil bowl is just a bowl mixed with some roasted veggies of your choice, lentils (obviously) and sometimes a handful of leaves or a boiled egg. Be creative, it’s all up to you!
Chili: A great addition to your homemade chili. Mix this into your slow cooker with some butternut squash, tomatoes, ground cumin, chili powder and olive oil. Leave for 6-8 hours on LOW setting. Bon appetite!
Ok, so we have come to the end of our five chosen superfoods. Remember that there are so many other healthy foods, and there are ways you can easily add those into your diet, using whatever which suits you best. Have a variety of them- get creative! We hope you enjoyed our superfood recipes. It can be so much fun selecting the best ingredients for your recipes and using healthy choices to make this happen.