We can all get stuck in the same cooking routine. Our pantries may be lined with the usual tins of tomatoes for bolognese or lasagne and we often stick to making what we know. But sometimes it’s worth shaking it up with the healthiest foods you can find!
There are SO many great foods out there with superfood status and health benefits to try and include into your balanced diet. Some are exotic, others are just things you’d never think of including in your grocery shop.
Who knows, you may actually have more energy and enjoy some health benefits when adding some of these super tasting superfoods into your weight loss diet.
This week, make sure you put at least a few of these 16 healthy superfoods on your shopping list. Some of the many health benefits might surprise you!
‘What’s kefir?’ we hear you ask.
It’s full of both protein and calcium, kefir is a creamy drink that is loaded with probiotics to help you maintain a healthy digestive system.
It can be used in place of sour cream on Mexican food or on top of your baked potato or sweet potatoes or as an ingredient in smoothies instead of yogurt (which has less protein and more sugar).
It also makes a great addition to marinades and can be used in salad dressings in place of buttermilk or sour cream.
You’d have heard of raspberries before but the many health benefits of this fruit often get overlooked!
With more fibre than blueberries and, in frozen form, double the vitamin C of their azure-coloured counterparts, raspberries are a superior source of ellagic acid, which is thought to assist in cancer inhibitory activity. Get the recipe for our yummy Frozen Raspberry Cheesecake Slice pictured above.
If you’re pregnant or planning to get pregnant, it’s time to start loving the health benefits of beets for their nutritional value and anti inflammatory effects.
They’re a great source of folate, which protects against birth defects. The green leaves of beets, which can be cooked much like spinach or leafy greens or just tossed in a salad, also contain lutein and zeaxanthin, which are great for your eyesight.
It’s also believed they reduce inflammation and help rid your body of the dangerous affects of carcinogens. For more delicious salad recipes try this healthy beetroot and feta salad recipe! and Roasted Beetroot and Chicken Super Salad.
Chia seeds have more heart healthy and brain-power-boosting omega-3s than flaxseeds!
They’ll also help reduce inflammation, lower blood pressure and reduce your risk for heart disease. And just like the flaxseed, they’re a great addition to shakes and smoothies.
Black beans are chock-full of fibre and health benefits include fighting diabetes, and magnesium, which helps your body absorb calcium and boosts your immune system.
They actually have 10 times the amount of antioxidant properties as your average tomato. (Remember, fresh is best, but if you use canned black beans, rinse them first).
Buckwheat is high in fibre and, unlike most carbs, is rich in plant proteins. Thus, it is ideal to opt for this pasta over ordinary noodles if you wish to lose weight fast.
Check out our recipe for Chicken And Pesto Buckwheat Risotto In Just 30 Minutes.
Lentils are known to be belly flatteners, so mums looking to shed the belly flab should include lentils in their diet.
Consuming lentils helps prevent the insulin or blood sugar spikes that cause your body to create excess fat, mainly in the abdominal area.
These berries are excellent and are more effective than other fruits or plant foods when it comes to curbing cravings. They are a rich source of plant protein with 18 amino acids.
Try these Deliciously Healthy Chocolate and Goji Berry Muffins (pictured above)!
Raw kale, one of the cruciferous vegetables is an excellent source of nutrition and like most green leafy vegetables is also really low on calories. One raw chopped cup contains 34 calories and about 1.3 grams of fibre, as well as a healthy dose of iron and calcium.
Our yummy Bacon, Egg and Kale Salad (pictured above) makes for an easy meal with a breakfast twist as part of your nutritious diet.
South Americans have been eating it for thousands of years, and now acai berries are making an epic comeback as part of a nutritious diet!
This superfood from the acai palm tree is widely known for its superfood properties. Not only does it lower cholesterol, but among it’s many benefits it also speeds up weight loss and aids arthritis, detoxification and general health conditions, a worthy holder of it’s superfood status.
Turmeric contains a compound called curcumin, known for its potent anti-inflammatory and antioxidant properties. It benefits the body by reducing inflammation, supporting brain health, improving digestion, and enhancing skin health. Turmeric can also help combat chronic diseases like arthritis, diabetes, and certain cancers.
Seaweed is an excellent source of vitamins, minerals, and antioxidants, including iodine, iron, calcium, and vitamins A and C. Incorporating seaweed into your diet can support thyroid function, boost immunity, aid in detoxification, and improve cardiovascular health. It also contains a compound called alginate that can help reduce fat absorption, thereby assisting in weight management.
Sushi is a great way to include seaweed in your diet, or try this Ochazuke rice bowl with mushrooms, carrot and soy sauce
Avocados are packed with healthy monounsaturated fats, fibre, vitamins, and minerals. They benefit the body by improving heart health, reducing cholesterol levels, promoting healthy skin and hair, and supporting weight management. Avocados are also rich in antioxidants like lutein and zeaxanthin, which are essential for eye health.
Cacao is the raw form of what we know as cocoa. The difference is that the cacao solids have not been separated from the cocoa butter in raw cacao. Because it still has the natural fats still associated with, it means you do not need as much additional butter or fat when cooking it. It also has a high density of nutrition associated with it.
Raw cacao is high in magnesium, iron, potassium, calcium, zinc, copper and manganese and it is a potent source of anti-oxidants.
Quinoa is a fabulous gluten free option which can be used as a grain but is actually a seed. As it is a seed, it is high in protein which makes it a filling accompaniment to your dinner. Try our delicious 5 Ingredient Chocolate Quinoa Protein Ball.
Blueberries are the less exotic antioxidant packed berry but just as nutritious and an easy addition to many recipes such as smoothies, yoghurts, breakfasts, healthy cakes or simply by themselves for morning tea.
Try The Healthy Mummy Blueberry & Vanilla Pancakes or these 4 delicious and nutritious recipes with blueberries.
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