5 Superfoods You Need To Eat Now

November 15, 2010

5 Superfoods You Need To Eat Now

We all hear about superfoods and it all sounds a bit beyond our reach. Surely ingredients that are so good for us must be expensive or only availably to celebrities with nothing better to do? Luckily for us that’s not the case. These 5 superfoods are probably already in your pantry or fridge and here’s why you should be eating them now.


We might reach for a yoghurt when we’re peckish in the afternoon, but did you know how good yoghurt is for us? Apart from the benefits of calcium which strengthen bones (extremely important for preventing osteoporosis), yoghurt is very good for inner digestive health and keeping your stomach working properly. Studies have found eating probiotic yoghurt for one month reduces the effects of Irritable Bowel Syndrome.

Make sure you choose a probiotic yoghurt (packed with good bacteria) and try to avoid the sweet yoghurts that have a huge amount of sugar in them. Natural or Greek yoghurt is best, especially pot set as they are naturally thick (many ‘thick’ yoghurts are made with gelatin, so check the ingredients on the tub).

What to do with yoghurt?

Make your own flavoured yoghurts by adding fruit, honey or a sprinkling of muesli. Use yoghurt in place of coconut cream in Indian curries. It may curdle slightly but give it a good mix before serving and it will look and taste amazing. Use yoghurt whisked with a little buttermilk and lemon juice as a yummy dressing for potato salad or coleslaw.


Walnuts are pretty much a miracle nut, and all you need is a small handful each day to ward off heart disease, asthma and eczema, fight cancer and reduce cholesterol.

Walnuts are also extremely high in antioxidants to support your immune system and keep your skin and hair healthy. Just make sure you’re eating raw walnuts and not the salted or candied variety.

What to do with walnuts

Buy in bulk then pack a handful in a sandwich bag to snack on during the day wherever you are. Keep them in an airtight container to keep them super crisp. If you’re new to snacking on walnuts start off by making a mix with dried fruit and other healthy nuts like almonds. Walnuts baked into muffins are also delicious.


We all hear about pomegranates, even slowing down at the fruit aisle to think twice about this pretty, knobbly red fruit. But you really should pick one up next time!

Pomegranate is amazing high in antioxidants and studies have found the seeds and juice reduce blood pressure and cholesterol. It has a juicy, tart flavour and there are a number of yummy ways to enjoy it.

What do to with pomegranates

Nigella Lawson sprinkles pomegranate seeds over a lamb tagine for colour and the contrast of flavours. Cut a pomegranate in half and bang with a wooden spoon to extract the jewel-like seeds. Or buy pomegranate juice and enjoy on its own, or as a base for cocktails – just top with sparkling wine and garnish with pomegranate seeds!


You probably have a packet of oats in the back of the cupboard for an emergency bowl of porridge, but once you know how good they are you’ll be rethinking this humble grain.

We should be eating less processed foods and oats are less processed than other grains. There’s a huge amount of fibre in oats for good inner digestive health – they’re like a natural broom for your guts to sweep away the toxins and keep your digestion in tip top condition.

Diabetes is a huge problem for Australians, especially adult onset diabetes, and oats are wonderful for regulating blood sugar.

What to do with oats?

Try to stay away from those convenient packets of microwavable oats as they are loaded with sugar (as much as 4 tablespoon per serve!). Instead, make up your own porridge with a small scoop of rolled oats and add the flavour yourself. A sprinkling of brown sugar and raw cocoa powder is better than a hot chocolate!

Even better, top your porridge with our other superfoods like walnuts and pomegranates for a super health (and delicious) kick before you’ve even left home!

Oily fish

The Omega 3 oils found in oily fish are vital for good heart health and long life. Mediterranean and Japanese diets are packed with oily fish like salmon and mackerel and those populations have the healthiest hearts and best longevity.

Oily fish are also a brilliant source for protein, so if you don’t eat meat or want to mix up your protein intake you should definitely consider oily fish twice a week.

What to do with oily fish?

Mackerel is one of the most cheap and cheerful fish available. Simply grill fillets with salt and pepper for 2 minutes on each side and serve on toasted brown bread with rocket, horseradish mayo and cucumbers, delicious! Salmon is so versatile, try this popular recipe: make up a marinade of miso, rice wine vinegar and soy sauce and brush over fillets, then grill or bake. Top with sliced spring onions, coriander and red chili for a restaurant-quality dinner.

What are your favourite superfoods and how do you like to eat them?

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