Weight Loss

How to Superfood Your Diet

Often on the Healthy Mummy we explore new ingredients either to put into the Healthy Mummy Smoothies or ones in which you can cook with at night time.

Some of you might know how to cook with these superfoods but might not know why they are good for you. So here are a few ‘in’ ingredients at the moment which are great for a healthy eating and weight lost diet.

chia

LSA

  • LSA stands for Linseed, Sunflower and Almond meal. It is a combination of all these three nuts ground up together and packaged for your convenience. You can find it in most shops these days in the health food aisle.
  • Nuts are a great source of protein. Linseeds have a very high concentration of omega 3 fatty acids which we have a lot of information on our site.
  • You can add LSA on many things. Most people add it to breakfast cereals/porridge, yoghurts, smoothies, on top of toast with honey, baked goods and on top of salads.

Chia seeds

  • Chia seeds are from the mint family and originated in Mexico and Guatemala
  • Chia seeds are high in omega 3 fatty acids, with 8 times the amount of salmon. They are packed full of antioxidants along with calcium, potassium and vitamin C. It is also a protein with 8 of the essential amino acids and high in iron.
  • You can eat chia in many ways such as adding it to your cereal or in a Healthy Mummy Smoothie. It is also a great egg replacement as when water is added it gels and therefore can be used in baked goods with people who have allergies or intolerances with egg products.

Kale

  • Kale is in the same family as cabbages. There are many varieties but purple and green are the most common. It can be grown in many climates which makes it a great addition to your own kitchen garden.
  • Kale is high in vitamin A and C. It is also high in calcium and iron, the vegetable with the highest iron content and because of the vitamin C, the iron is more easily absorbed.
  • Kale can be again, added to your Healthy Mummy Smoothie, eaten as a vegetable sautéed as a side or chopped and added to soups or casserole like dishes. It is also great in making Kale Chips. Just cut them up, add a little oil and salt and cook in your 180 degree fan oven for about 10 minutes. Mmmmmmmm! Have a look here at some more information about Kale.

Quinoa

  • Quinoa is originally from up in the Andes in Peru where it has been a staple ingredient for over 5000 years as it is incredibly robust.
  • Quinoa is a great grain to add to your meal as it is high in protein, low in fat, high in iron, B vitamins (which is great for vegetarians). It is also high in fibre.
  • Quinoa can be used for anything you would use rice or a grain for. Cook it per the directions on the pack and you can add it to any dish. Have a look here at some more information about Quinoa.

With LSA and Chia seeds, just remember that although they are jam packed with macro and micronutrients, the actual amount we consume is roughly a tablespoon. You may in fact get more nutrition from other foods which we consume greater quantities of.

Make sure you check out recipes on the Healthy Mummy site to incorporate these ingredients into  your healthy eating plan. Both main meals and Healthy Mummy Smoothies.

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding.

And don’t forget to check out our current promotions and discounts page to see what specials we have on this week on our Healthy Mummy product range

mandy-dos-santos
written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."