“Superfoods” – what makes them super, who is deeming them super, and just because they are super doesn’t mean they have to cost a fortune. Superfoods at the moment seem to come in and out of fashion and are typically foods with a fad that journalists recommending eating kilos of to get benefits. It doesn’t need to be like that ! In fact, I think we are making eating far too difficult, and maybe superfoods are foods that we already have in our fridge and pantry and just don’t realise it yet !
Listed below are 5 examples of some of my favourite SUPERFOODS.
Fruit packed with soluble fibre, vitamin C, potassium, calcium, magnesium, folate and antioxidants is the number 1 choice for platters, desserts and breakfasts. Try some fruit smoothie’s as a cocktail option and fill your platters with cherries and stone fruits. Add mango to salads and serve up frozen watermelon balls for the kids.
Recipe suggestion: Stewed apple and rhubarb in filo pastry for dessert.
Lazy legumes (packed with fibre, iron and protein) can be added by throwing some baked beans on toast, or combining them with eggs for Spanish eggs. Alternatively simply throw some chickpeas or lentils on your salads, or add some kidney beans in your taco mince.
Recipe suggestion: Chargrilled squid and lentil salad.
Nuts are filling and packed with fibre, protein and unsaturated fats. Add walnuts to your salads, pecans in your desserts, sunflower and peptitas in your cereals and almonds, cashews and macadamias to your platters.
Recipe suggestion: Nut and cranberry muesli slice.
Fresh fish and seafood are an essential part of any XMAS meal providing a great source of omega-3 and protein. Place your order in advance for your prawns and oysters or enjoy some fresh snapper or salmon.
Recipe suggestion Paella, marinara pasta or fish pie.
Vegetables much like fruit provide us with many vitamins and minerals and soluble fibre. Salads or baked vegetables will do the trick. For those XMAS lunches provide a variety of salads to meet everyone’s tastes.
Recipe suggestion: Spinach, roasted pumpkin and walnut salad.
Low fat Diary is a low GI food that is a great source of calcium, while providing us with energy and protein. Using yoghurts and milk in your breakfasts, desserts and smoothies.
Recipe suggestion: Homemade Mango and yoghurt frozen paddle pops.
For more information or any individual advice, please contact Tree of Life Nutrition on 3891 6199 to book an appointment with a dietitian today.
Prepared by: Lisa Peterson, Dietitian & Nutritionist, APD AN
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