Plant Power: Practical Uses For Superfoods
‘Superfood’: We’ve all heard the term. But what does it actually mean, and how do we fit them into our daily diet?
Simply put, a ‘superfood’ is any food that can be considered dense in nutrients, and low in calories. Many superfoods also contain antioxidants and flavonoids, which lower the risk of conditions such as heart disease, cancer, and stroke, by decreasing the amount of free radicals in the body.
While the key to reducing the risk of developing long-term health conditions is ultimately a healthy, balanced diet, incorporating superfoods into your diet makes it easier to consume your recommended daily allowance (RDA) of the nutrients your body needs to function healthily.
Here, we’ve compiled a few ideas for high-nutrient, plant-powered meals to get your summer off to a great start!
Kimchi Kale Salad
Serves 1-2
Kimchi is a Korean dish of fermented pickled vegetables (typically including cabbage) and chilli, which contains probiotics optimal for digestive health. Kimchi is also a good source of folate (a B-vitamin crucial for healthy pregnancy), potassium, and calcium. Kale is high in iron, vitamins A, B6, C, and K, manganese, calcium, copper, potassium, and magnesium, while it may help to prevent cancer, and lower cholesterol. Add in some chickpeas and avocado to provide protein, and you have a mega-healthy super-salad!
Ingredients:
5 cups of curly kale, chopped
½ an avocado
2 tablespoons of lemon juice
¼ a teaspoon of sea salt
½ a cup of kimchi
1 cup of chickpeas
1 roasted sweet potato
2 slices of roasted pumpkin
3 tablespoons of toasted pumpkin seeds
Fennel and black sesame seeds, for taste
Instructions:
1. Put kale into a large mixing bowl, add the avocado, and massage into the leaves until tender.
2. Add the rest of the ingredients, and season to taste.
Mint Matcha Ice Cream
Serves 5-6
No need to avoid the ice cream this summer!
Matcha is the purest form of green tea. Made from the entirety of the tea leaf, it contains a greater amount of antioxidants, and may help to protect the liver, boost brain function, aid with weight loss, and even help to prevent the development of heart conditions and cancers.
This recipe also includes cacao nibs, which are high in fibre, protein, magnesium, potassium, and antioxidants. Cacao also contains tryptophans, which influence the body to release serotonin and dopamine, helping to combat feelings of anxiety and depression.
Ingredients:
1 can of full-fat coconut milk
1½ cups of unsweetened plant milk (almond or soy work well)
½ cup of agave syrup
½ tablespoon of mint extract
1 tablespoon of matcha green tea powder
½ cup of cacao nibs
Instructions:
1. Combine the matcha, coconut milk, plant milk, mint extract, and sugar, in a small mixing bowl, and whisk thoroughly. Place the bowl in the fridge for at least 2 hours; preferably overnight.
2. Pour the mix into an ice cream maker and churn for roughly 15 minutes, or until thickened.
3. Add the cacao nibs, and pour everything into a freezable container.
4. Place in the freezer, and freeze the mixture until it has reached the desired consistency and you are ready to serve!
Coconut Kombucha Cocktail (Sort-Of-A-Virgin!)
A great alternative to your Friday cocktail!
While there is a very small amount of alcohol in Kombucha, it ranges from just 0.2-1.2% ABV, making it almost negligible. But the health benefits, on the other hand, are astounding; Kombucha may reduce the risk of heart disease, Type 2 diabetes, and cancers, while it is also high in probiotics.
Coconut water is high in electrolytes too, making it an excellent refuelling option after exercise!
Ingredients:
¾ cup of coconut water
¾ cup of kombucha
Juice of ½ a lime
A handful of mint leaves
Ice, for taste
Instructions:
1. In a jug, combine the coconut water, kombucha, and lime juice.
2. Add mint leaves and ice, then you’re ready to hydrate!
Article by Caterquip
