13 Superfoods That You Should be Eating Every Day and How to Include in your Diet
If you’re juicing and drinking smoothies as a way of improving your daily nutrient intake, then you’re already healthier than most, but did you know there are ways to boost your smoothies and juices with very little effort? Superfoods, a group of foods with increased health benefits, are an easy (and mostly tasty) way to improve your drinks. Here are some of our favourite superfoods that you can include. If you’re not into juicing that’s ok, we have a bunch of really tasty ways to include superfoods in your diet, even some desserts!
Superfoods to include in your diet
We’re certain that you don’t need any more reason to eat avocado, and luckily they’re coming into season in the cooler months. While avos may seem an unlikely addition to smoothies, they help create a creamy texture without any added flavour. Avocados are packed with (good for you!) monounsaturated fat, which helps lower bad cholesterol. They also aid the absorption of fat-soluble vitamins A, D, E and K, and contain folate, vitamins C, B5, and B6 and a host of minerals. They really are little nutrition bombs.
Asparagus and Avocado Gazpacho
A delicious cold soup that is literally popping with healthy goodness.
Baked Avocados with Salmon
Didn’t know you could bake avos? Well, you can!
In the world of superfoods, blueberries may just be the most super. For starters, they are very rich in antioxidants as well as Vitamin C, B-complex, Vitamin E, Vitamin A, selenium, zinc, iron (which promotes immunity by raising haemoglobin and oxygen concentration in blood), to name a few. They’re able to boost up your immune system, prevent infections, prevent loss of vision and lower the risk of heart disease and cancer. In winter, when they’re out of season, simply pick up a frozen pack to pop into your blender.
Quinoa and Blueberry Breakfast Parfait
A healthy and tasty way to start your day.
Polenta Blueberry and Coconut Muffins
Deliciously moist and tender muffins with sweet blueberries. The polenta adds a lovely bit of texture and makes this a really substantial muffin that is great for snacking and lunchboxes.
Chia seeds are rich in alpha lineic acid (or ALA) which is an Omega-3 fatty acid. It was recently discovered that ALA limited the growth of cancer cells in both breast and cervical cancers. They also contain one of the highest plant-based protein sources, and can also prolong hydration and the absorption of electrolytes due to the fact that they absorb up 10 times their own weight in water. The best way to eat them is ground up or soaked in water and added to a smoothie.
Milk Tart Flavoured Chia Seed Pudding
Chia seeds are fantastic! They’re worth paying a bit extra for at health stores as they are healthy, surprisingly tasty, low carb and have a natural thickening quality that makes them the perfect ingredient for desserts.
Chilled Vanilla Chia Seed Pudding with Poached Plums
A delicious chilled pudding with the flavours of plum and vanilla… light and great for summer.
With a slightly nutty flavour, cacao nibs (dried and fermented cacao beans) can be a healthy and tasty swap for regular chocolate. They’re also incredibly good for you. A single 30g serving of cacao nibs provides 18% of your daily intake of fibre and 21% of it for iron. They are also chock-full of protective antioxidants and magnesium. In fact, raw cacao nibs are one of the best food sources of magnesium: an essential mineral involved in over 300 chemical reactions in our body, from nerve function to bone health. Add to your smoothies, or simply snack on them as is.
Dark Chocolate Mud Cake With Cacao Nibs
Who can resist a moist chocolately slice of cake? Add in cacao nibs for a bitter crunch and you have yourself a winner.
Often found in dried form, these little powerhouse berries contain all the essential amino acids necessary in building muscle tissue. They also have the highest concentration of protein of any fruit and are also loaded with vitamin C, contain more carotenoids (linked to reducing cancer risk and improving eye health) than any other food. They’re high in fibre and boast 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium. Need more encouragement to add a handful to tomorrow’s smoothie?
Coconut Granola with Goji Nuts and Berries
Start the day with a crunch with this coconut and nut based granola and goji berries.
There is no end to the health benefits of the entire coconut fruit but coconut oil is probably the superstar, with a number of amazing properties. It’s been linked to preventing liver and kidney diseases, strengthening the immune system, as well as maintaining cholesterol and blood sugar levels. It’s also important to add a tablespoon or two to your morning smoothie so that your body can absorb Vitamins D (found in soy milk and cereals), E (in Kiwi Fruit and almonds) and K (found in leafy greens such as spinach and kale), all fat soluble vitamins. (Learn about the difference between coconut oil and MCT oil). These recipes are a little bit of an indulgence of course but to add coconut oil to your diet you can just add a spoonful to your morning smoothie or use as an oil to cook with.
LCHF Coconut and Almond Donuts
A tasty treat for sure. Kids and adults alike will love these.
Homemade Chocolate Slab
If you love chocolate and the melty goodness of coconut oil, then you will love this recipe. Make your own chocolate at home and know exactly what’s going into it. Make sure you keep refrigerated as coconut oil is liquid at room temperature.
Green tea is made with the same tea leaves as black tea but hasn’t undergone the withering and oxidisation process. The health benefits of green tea have been celebrated for free-radical-fighting antioxidants, contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium and caffeine. Brew up a teabag or two, cool the liquid and add it to your smoothie or juice.
Green Tea, Onion and Potato Soup
This irresistibly creamy onion and potato soup is sure to be a crowd pleaser.
Matcha and Mint Ice Cream
A refreshing and healthy way to end any meal.
Ginger really is a miracle plant – it’s known to reduce fevers, soothe sore throats, and encourages coughing to remove mucus from the chest. The chemicals in ginger give it that spicy kick that stimulates blood circulation and opens your sinuses. It’s also proven to cure upset tummies, nausea or travel sickness. Grate a piece and throw it in your smoothie (best with carrot or beetroot we think!) or juice it and feel instantly better.
Rooibos Gingerbread Latte
A warming cup of gingery goodness, sure to fight off any impending germs.
Morning Ginger and Lemon Detox Water
There’s no better way to kickstart your day and cleanse your system. A trusted cuppa that will get you going in the morning.
One cup of kale, containing just 33 calories, contains 3 grams of protein, 2.5 grams of fibre (which helps you feel fuller for longer), Vitamins A, C and K, and Vitamin B9 and Omega-3 fatty acids, which are both proven to be key in brain development. Best way to up your daily intake is to include a handful of leaves to your smoothie or juice.
Oven Roasted Kale Chips
Simple but delicious, will become a favourite.
Matcha and Kale Soup
Two superfoods in one bowl, that can only be good for you!
Matcha is a real buzz word presently but this powerful antioxidant green tea powder has actually been around for centuries. It’s now known as one of the most powerful superfoods on the market and along with its antioxidant properties is also a mood enhancer, a memory and concentration booster and so much more. It also contains vitamins A, B-complex, C, E, K and trace minerals. Matcha is made from Japanese tea leaves (tencha) which are grown in the shade to increase their chlorophyll content. The leaves are then harvested and ground to create this bright green super powder.
Green Egg Sarmie with Matcha Mayo
Add a little pizazz to your mayo and enjoy the health benefits of matcha.
Matcha, Mint and White Chocolate Tarts
Matcha is super popular as a dessert ingredient and lends a wonderfully earthy flavour. Who said superfoods can’t be a treat!
Quinoa may be a mouthful to say (pronounce it keen-wah) but it’s a seriously healthy and power packed mouthful too. Known as a super grain (incorrect as it is actually a seed), it is full of high-quality protein (unlike most grains), has plenty of fibre and is gentle on the tummy. It looks a bit like couscous and has a pleasantly neutral, slightly nutty flavour and works in dishes from sweet to savoury. It also has iron, lysine (tissue growth and repair), magnesium and vitamin B2, amongst other things. It’s extremely versatile and in short, we love it.
Quinoa Salad with Mint and Lime
Easy to prepare and so delish. Make for supper and have the leftovers for lunch.
Prune and Quinoa Power Balls
Perfect little energy bombs, keep on hand for when you need a boost.
Possibly the least impressive tasting of all the superfoods, spirulina is a natural algae harvested from non-contaminated ponds and bodies of water, hence why it can taste a little like pond scum. It is unbelievably good for you though. Spirulina is 65% protein and amino acids, including the essential fatty acid gamma-linolenic acid (GLA) which has gotten a lot of attention for its anti-inflammatory properties. It’s also especially high in Omega-3,6 and 9. Sprinkle a bit of the powder into your smoothie, so that it doesn’t taste bad.
Unlike the name suggests, wheatgrass contains no wheat at all. This little super plant, which somewhat resembles lawn clippings, is packed with all sorts of goodness. It contains high levels of nutrients (calcium, iron, magnesium, phosphorus, potassium, zinc) and live enzymes which make it easily digestible. Because of this nutrients are delivered into your bloodstream quickly and go to work cleansing and detoxifying. Certain juicers will be able to extract this powerful green juice from freshly clipped grass, alternatively, if you don’t have a green thumb, you can purchase dried wheatgrass.
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