Superfoods! What are they? They are any food with a nutrient dense profile. We often look for foods that have strange names from afar but a lot of the foods you already have in your house are superfoods as well!
Let’s go through the list:
1. Blueberries: There are 2 types of blueberry we will commonly find. Cultivated and Wild Blueberries. When looking at nutrient density you want to choose wild blueberries as they have the most nutrition. Cultivated are larger in size. Both varieties still have the awesome nutritional benefits of containing Vitamin A and C. Blueberries are filled with fiber which is great for digestion and bowel health, and also the skin! Blueberries are brimming with antioxidants which fight against free radicals. As amazing as free radicals sound, they can cause cell damage. Imagine eating foods with antioxidants is like a type of rust proofing for your insides. Blueberries can also provide us with the power to have a healthier aging brain. The antioxidant capacity of the blueberries also allow them to have an anti-inflammatory effect on the body!
Blueberry Cinnamon Chia Seed Pudding
• 1.5 cups almond milk or coconut milk
• 2 teaspoons honey or 1 tsp xylitol for sugar free
• 1 teaspoon vanilla extract
• 1 cup blueberries
• 1/2 cup chia seeds
• Almonds (optional for topping)
Combine milk alternative, sweetened, vanilla, and blueberries in a blender.
Pour into a mason jar and stir in chia seeds. Leave to set for an hour or overnight.
Top with almonds if desired.
2. Cinnamon: There are 2 types of cinnamon, we see a lot. Cassia cinnamon and Ceylon cinnamon which is also called “true cinnamon” which is native to Sri Lanka. Cinnamon is known for its blood sugar balancing effects and is a great natural sugar free sweetener. Cinnamon is great at fighting infections and viruses. Cinnamon is naturally anti-viral, anti-fungal and anti-bacterial and also tastes great! Cinnamon is also great at preserving food naturally, so try to sprinkle some onto pre-cut apples and pears. The high antioxidant and antibacterial properties allow the produce to stay fresher for longer. You can very easily break Ceylon cinnamon sticks and the colour is lighter while Cassia cinnamon is harder to break.
Most of us have oats in the cupboard but did you know how awesome they truly are? Oats are versatile and can be turned into milk, flour and are hearty meal on day 156 of January. These are 100% whole grains, when consuming grains, we want to look for the in their whole form rather than in the refined form. This allows the grain to have a slower effect on our body and does not have the same result as spiking blood sugar as a white refined flour would. Oats are a source of protein and fiber. Oats can also reduce cholesterol re-absorption in the gut because of their soluble fiber as well as the benefit of making many of us feel full which can contribute to weight loss.
This batch will last throughout the week.
• 2 cups Raw Rolled Oats use Gluten free if needed
• 1 tbsp of cinnamon
• 1 Tbsp ground Flax Seeds
• 1 Tbsp Chia Seeds
• 4½ cups Almond Milk (sub any kind of milk)
• 1 Tbsp Xylitol is needed
• pinch of salt
• Berries for topping
1. Combine oats, cinnamon, ground flax, chia seeds and almond milk. Stir in sweetener if desired and a pinch of salt. Mix well
2. Store oats in the refrigerator overnight.
3. Serve oats straight out of the refrigerator or warm them up if you like, and add berries, nuts and seeds.
This little seed is a heart healthy good fat! You are getting plant-based Omega 3s and when clients don’t want to take a fish oil for ethical reasons I suggest a flax oil as an alternative. Flax oil contains essential fatty acids as well as B vitamins which are great for our skin and hair. Flax has both soluble and insoluble fiber. The insoluble fiber adds bulk to the stool for bowel health. It is best to grind your flaxseeds to receive the maximum amount of nutrition from them. Once the seeds are ground, or if purchased ground ensure you are refrigerate them to preserve freshness and benefits. Flax is also good for overall hormonal balance. Also flax can be used as an egg replacer in recipes.
Flax Egg Recipe:
To make a flax egg grind 1 tbsp of flax seed meal. Mix the meal with three tablespoons of water. Mix together, and let sit in your fridge for 15 minutes to set up and thicken and use as a egg replacement.
Beans are a great protein and fiber source. They are extremely filling. I recommend them to clients the most often as a great lunch option since it’s the most amount of time we spend in between work and home and have the potential to keep the 2 pm cookie slump at bay. Beans also contain polyphenols which are great antioxidants which we discussed earlier. Adzuki beans are high in folate otherwise known as B9 which is important for cell and tissue growth.
6. Broccoli and the other Brassica family members (like brussels sprouts and cabbage)
are rich in antioxidants. Broccoli naturally contains indole-3-carbinol which can help with healthy estrogen metabolism and the World Cancer Organization has pointed to broccoli as being a possible factor in reducing the risk of hormone dependent cancers such as prostate and ovarian cancers. Broccoli is tasty roasted, in soups and can even make for a pretty awesome dip! Contains Vitamin A which can contribute to healthier skin. Also broccoli contains Vitamin K which is a contributing factor to bone health.