Acai, quinoa, goji, chia, noni, Macca powder and adzuki – supposedly enhanced when activated, cold pressed or grown organically. If you’re scratching your head and wondering what I am writing about then clearly you are not up-to-date with the bold, new face of these buzz foods branded as ‘super’. These superfoods certainly pack a nutritious punch, but unfortunately won’t have you leaping over buildings in a single bound!
The term ‘superfood’ is not a scientific expression, but rather a word coined to describe natural foods rich in antioxidants, vitamins or minerals. Super berries ‘acai’ and ‘goji’ have been touted as the king and queen of the berry world for their powerful antioxidant content. The humble blueberry – with its trademark blue face – is a superb source of anthocyanins, a powerful antioxidant. They’re a spectacular addition to fruit salads and frozen blueberries make magnificent smoothies!
Quinoa has been hailed as a fabulous protein-packed carbohydrate, but did you know that humble oats are also a protein-rich carb? Quinoa makes a delicious gluten-free porridge boasting nine amino acids and 24g protein per cup. Traditional oats boast an outstanding amount of soluble fibre to keep your bowel healthy and lower cholesterol levels, as well as 26g protein per cup. So, depending on your dietary and health concerns, choose a porridge grain/seed that best suits your needs. The protein content for quinoa and oats is almost the same.
When creating meals, think about including a variety of colours – the more colour the greater range of vitamins and minerals. Whether you choose curly kale or baby spinach, adzuki beans or lentils, it’s not going to make a significant difference. Try and incorporate at least four vegetable colours on your plate and use a range of lean protein sources. You can go for an expensive ‘superfood’, or just use a commonplace item. What is important is range of colour and varied choices. ‘Superfoods’ are pretty fabulous, but for the average household these foods can be hard to access or may be beyond the budget.
A super day using pantry staples
Breakfast: A bowl of rolled oats with blueberries, crushed almonds, natural yoghurt and skim milk
Lunch: A wholegrain mountain bread wrap with baby spinach, beetroot, tomato, grated carrot, lean turkey and a spread of avocado
Dinner: A grilled salmon steak with broccoli, corn, beans and sweet potato mash
Snack: A cup of strawberries with a generous dollop of natural yogurt and one cup of air-popped popcorn
A super expensive day using ‘superfoods’
Breakfast: A bowl of quinoa porridge with acai berries, chia seeds, coconut yoghurt and almond milk
Lunch: An organic gluten-free wrap with curly kale, golden grape tomatoes, kangaroo prosciutto with tapenade spread
Dinner: A grilled piece of organically farmed game meat with broccolini, purple cauliflower, fennel and adzuki bean mash
Snack: A cup of coconut yogurt with chia seeds and dried goji berries and one cup of organic kale chips
Nutritionally, both examples are jam-packed full of superb nutrition, but the overall cost can make a big difference. If you haven’t got the finances to splurge on these trendy ‘superfoods’, you can get plenty of nutrition from commonplace foods.
My best advice is to eat a large variety of whole fruits, vegetables, nuts, grains, seeds and lean proteins in a broad range of colour. This will ensure that you are consuming a range of vitamins and minerals. My personal philosophy is to eat close to nature and minimise your intake of processed foods. When you nail this, your body will reap the rewards.
Lisa Donaldson (APD)
www.FEEDinc.net
FEEDinc. Nutrition Clinic
3 / 4 Kennedy St, Kingston ACT