You may or may not of heard of the term superfoods before, but they seem to of just recently exploded into the health food scene. I'm yet to figure out if superfoods are just a new fad that will pass or if they are a revelation in the health and fitness world. These foods have earnt this heroic name as they are so jammed packed full of goodness, such as vitamins, minerals, antioxidents, essential fatty acids, protein and so much more. They have incredible health benefits protecting against many diseases, cancer, heart disease, cholestrol and improve the digestive system.
Here I have looked into three of these superfoods that can help in powering up your diet -
Acai (ah-sigh-ee)
Acai is the fruit of a palm tree that grows in the rainforests of the Amazon, a tree the Brazillians call "The Tree of Life". This fruit is a small dark purple berry like fruit and its pulpy skin is what produces the fruits vibrant taste and nutrient dense goodness.
Acai has a remarkable concentration of antioxidants which help aid in the defence against premature ageing. They also contain monounsaturated fats (good fats), dietary fibre and phytosterols which help advance cardiovascular and digestive health. With acai improving digestive health, it helps aid in speeding up weight loss and the way the body burns fat for energy.
The fruit also provides health benefits such as; helping build a stronger immunity, provides an energy boost, neutralises free radicals which cause diseases, destroy cells and damage DNA and provide a combination of B vitamins and amino acids which support a healthy nervous system and help improve adjusting to stress and condition of sleep.
Acai is available in a fresh berry puree form, that can be added to food and drinks or as a freeze dried powder. Acai products can be found at many health food cafes and bought online from Amazonia - https://www.amazonia.com.au/
Acai Morning Pash Bowl Recipe -
Blend acai, watermelon and banana, top with toasted muesli, natural yoghurt, passionfruit and banana.
YUM!
Chia Seeds
The chia seed plant originates from central south America, it is a heat loving plant that can grow in virtually desert-like conditions. Chia grows best 15 degress from the equator and today is grown on this latitude in Australia and South America. Chia is the Mayan word for strength and the seeds were used in ancient times as a mega-energy food.
Chia seeds are the highest known plant source of Omega-3. Chia is an easy way to add a healthy boost to your daily diet with the seeds containing nutritional benefits such as; Vitamins A, B12 and C, complete protein (9 amino acids), minerals including potassium, phosphorous, folate, zinc, iron and calcium as well as bowel-regulating soluble and insoluble fibre.
These flavourless seeds can be eaten sprinkled on salads, over muesli, oatmeal, stirfrys, smoothies, on top of muffins or through your cereal. The seeds can be found in many health food stores or bought online from http://thechiaco.com.au/
Chia Coconut Rice Recipe from http://thechiaco.com.au/
Ingredients
- 2 cups of rice
- 2 cups water
- 2 cups coconut cream (reserve 1 cup)
- ½ cup brown or palm sugar (reserve ¼ cup)
- ½ tsp sea salt (or to taste)
- 2 ripe mangos, sliced
- 2 bananas, sliced
- 2 tsp white chia seeds
- 4 pandan leaves (optional)
Method
1. Soak rice for 2 – 4 hours then rinse, drain and transfer into a pan with water, 1 cup coconut cream, ¼ cup sugar and salt.
2. Mix well and bring to the boil over medium heat.
3. Reduce the heat to medium low, cover and cook for about 10 minutes, stirring occasionally until the liquid is absorbed.
4. Remove from heat when rice is cooked, and set aside while you make the sauce.
5. Place the reserved coconut cream and sugar in a saucepan and bring to a boil. Reduce the heat and simmer for a further 2 – 3 minutes while stirring then remove from heat.
6. Place the rice in bowls and pour over sauce. Top with mango and banana slices and sprinkle with chia seeds and pandan leaves (optional).
Tips: Sticky rice is short-grain rice that’s sticky when cooked. You can also use sushi rice or basmati rice.
Quinoa (Keen-Wah)
The quinoa plant is native to the Andean regions of Peru, Bolivia and Chile on the continent of South America. Quinoa was a staple food for the South American Indians living in the high altitudes of the Andes Mountains. It was recognised by the Incas as the "mother of all grains", due to its superior nutritional qualities and its ability to grow in harsh climates and often was used in spiritual ceremonies. In the 16th century the consumption of quinoa was banned due to its association with non christian ceremonies but it continued to grow in secret areas that were not seen. In recent years quinoa has increased in popularity and is now grown commercially around the world but with the main source still being South America.
Quinoa is a leafy plant, related to silver beet and spinach. Many refer to it as a grain, as it cooks and tastes like one and makes for a good replacement for grains in meals, however it is actually a seed. The nutrients that this seed provides is what makes it a "supergrain". Quinoa contains complete protein (9 amino acids) which help with building muscle, magnesium which relaxes your muscles and blood vessels, fibre and minerals such as manganese and copper which act as antioxidents in your body to fight against dangerous diseases and cancer.
Quinoa can be enjoyed year round and at any time of the day. You can enjoy it for breakfast cooking it up into a porridge or adding it to muesli and yoghurt, you can toss it through a salad, or replace rice and cous cous with it. When cooked it becomes light and fluffy, slightly crunchy and subtly flavoured. Quinoa can be found in many health food stores and on the shelves of selected supermarkets.
Quinoa Salad with Asparagus and Feta Recipe from http://www.taste.com.au/
Ingredients
- 500ml (2 cups) water
- 150g (1 cup) quinoa, rinsed, drained
- Olive oil spray
- 2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
- 1 large red capsicum, halved, seeded, coarsely chopped
- 75g (1/2 cup) crumbled reduced-fat feta
- 40g (1/4 cup) sunflower seed kernels
- 4 shallots, trimmed, thinly sliced
- 2 tbs chopped fresh continental parsley
- 1 1/2 tbs fresh lemon juice
- 2 tsp honey
- 2 tsp olive oil
- 1 tsp sweet paprika
- 100g baby rocket leaves
1.Combine water and quinoa in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 minutes or until the liquid is absorbed. Transfer to a large bowl. Set aside to cool.
2. Meanwhile, preheat a large chargrill on high. Spray lightly with oil. Cook the asparagus for 2-3 minutes or until tender crisp. Add the asparagus, capsicum, feta, sunflower seed kernels, shallot and parsley to the quinoa.
3. Whisk the lemon juice, honey, oil and paprika in a small bowl until well combined. Add the dressing and rocket to the quinoa mixture. Season with pepper and toss to combine.
For more health and fitness advise and inspiration, why not visit the Australian Fitness and Health Expo being held this weekend in Sydney, for all the details of this event visit - http://www.fitnessexpo.com.au/
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