Super-foods

7 Reasons Chia Seeds Are Good For You

Chia seeds are one of the healthiest foods you can add into your diet. They are packed with omega-3 fatty acids which are crucial for healthy brain function. Add just a one tablespoon of chia seeds into your diet to receive all the benefits of this remarkable superfood.

RELATED: Meet The New Supermarket Superfoods

Weight loss

Chia seeds are associated with weight loss since they are packed with fibre and provide more than 40 per cent of your daily intake. It can help to decrease bloating and will keep you fuller for longer.

Good fat

They are also packed with omega-3 fatty acids which assist in healthy brain and heart health.

Blood sugar

Chia seeds are also beneficial when it comes to keeping blood sugar at a healthy level. Enjoy them in your breakfast cereal, in your smoothie, or even in a glass of water.

Arthritis

Who knew that chia seeds are also rich in calcium and phosphorus? They are ideal for someone suffering from arthritis and can assist in healthy bone function.

Anti-inflammatory properties

Incorporate chia seeds into your diet if you are suffering from a cold or flu. They boast many anti-inflammatory properties which can help to get your health back on track.

Improves digestion

Ever feel sluggish or bloated after a big meal? Enjoy one glass of water with chia seeds to regulate your body from the inside out.

Energy

For a boost of energy in the afternoon, enjoy a snack with added chia seeds to get you past 3:30itis.

Image via Bon Appetit

August 7, 2015

Lunch Ideas For Vegans

Are you in need of some quick and fresh lunch ideas for work? Vegan meals are often easy to prepare since many foods such as fruit, vegetables and soups are served cold or even raw. If you want an appetising vegan lunch meal, read-up on our recipes to constantly keep you inspired.

Chickpea quiche

This wonderful meal is packed with essential vitamins and minerals which will keep your tummy feeling full and satisfied throughout the day. Serve with a side of your favourite raw vegetables for flavour, texture and extra crunch!

Lunch Ideas For Vegans

Avocado toast

Who can pass-up a ripe avocado? Slice the avocado over some superpower chia bread for a boost of texture and taste, minus the extra calories. Sprinkle a touch of pepper and paprika over the top for flavour.

Lunch Ideas For Vegans

Vegetable and quinoa salad

Quinoa is a great meal for breakfast, lunch or dinner since it is healthy and won’t cause bloating (regardless of how sensitive your stomach might feel). Prepare with a side of black beans, tomatoes, rocket, carrot, olives and parsley for an action packed meal.

Lunch Ideas For Vegans

Chilli with homemade sour cream

This delicious recipe is perfect for vegans, coeliacs and even sugar-free individuals. What makes this chilli so satisfying is the subtle hint of jalapeño, texture of kidney beans and classic hot sauce.

Lunch Ideas For Vegans

Images via Oh She Glows, Including Cake, Evolution of A Foodie

September 13, 2014

5 Ways To Eat Quinoa

While you’ve probably heard about quinoa (pronounced keen-wha) and of it’s various health benefits before, there is really no reason why you shouldn’t adapt this whole grain into your diet. Not only is it packed with protein, but has a texture which is similar to couscous and can be eaten for breakfast, lunch and dinner!

Stuffed vegetables

Quinoa makes for a really tasty and filling stuffing, especially if you don’t plan on using rice. Why not try quinoa and mushroom with stuffed zucchini or even with tomatoes and peppers!

Salad

Add some quinoa into your usual salad for a pop of nutty flavour and texture, which will surely keep you full for longer. Pair with fruits such as grapes, strawberries and blueberries for a sweet and savoury flavour.

Eggs

Try quinoa for breakfast as a tasty side to your boiled egg, avocado and tomato! The high protein found in quinoa will keep you from snacking on fatty foods, since it is super filling (especially when paired with an egg!).

Fruit and nut bars

Create your very own homemade quinoa fruit and nut bars to snack on whenever you’re feeling that 3:30itis come around the corner. This is a perfect alternative to fatty foods since they are gluten-free, and loaded with vitamins and essential nutrients to keep your body satisfied.

Breakfast bowl

Can’t get your hands on some genuine acai berries? Why not try a quinoa breakfast bowl which is quick, easy and extremely healthy for your body! Add some of your favourite fruits such as blackberries and blueberries for extra taste and colour with some Greek yoghurt for that genuine savoury taste.

How do you enjoy quinoa?

Images via He Needs Food

September 11, 2014

5 Superfoods That Promote Hair Growth

Can the food in your pantry make your hair grow longer and thicker? Super foods are not only praised because of what they can do to our bodies on the inside, but also promote clearer skin and longer hair. Stock up on these five super foods the next time you’re grocery shopping.

Almonds

This all-round super food is a saviour since it works to improve the appearance of skin and promotes healthy hair growth. Snack on a few almonds each day to maintain healthy circulation, which will no doubt transform the appearance of dull and lifeless hair.

Quinoa

Whole grains such as quinoa are loaded with protein and vitamin E which is an essential building block of healthy hair, skin and nails. Did you know that hair is also made of protein? Eat various foods which will encourage hair growth and strengthen your locks from the inside out.

Greek yoghurt

Not only does greek yoghurt contain large amounts of yummy protein, but just a small serving each day helps to restore the body of it’s nutrients and gives a boost of protein to lack lustre hair. Serve with your favourite fresh fruits and nuts for a quick snack at any time of the day.

Kidney beans

Many types of beans are packed with zinc, iron and biotin which are all essential for long and healthy hair growth. Did you also know that people who suffer from biotin deficiencies also have overly-dry hair? Switch up your diet and watch the state of your hair transform before you know it.

Salmon

Omega-3 fatty acids are extremely important if you want to maintain good health. While the human body is unable to produce them by itself, it is essential to include salmon and flaxseed oil into your diet (at least once a week). Not enough omega-3 acids will usually lead to clogged pores, over-producing dandruff and a poor circulatory system.

Image via Forbes

July 20, 2014

11 Liver-Loving Foods

There is no magical food that will protect your liver from disease and damage, but including these 11 super foods as part of a balanced diet and lifestyle will help you maintain a healthy weight, aid digestion and reduce cholesterol – all good news for your liver.

If you have high cholesterol, high blood pressure, insulin resistance, abdominal obesity or diabetes you’re at a higher risk of developing liver disease, so it’s even more important for you to eat wisely and manage these conditions. If you’ve been diagnosed with liver disease, you may need to manage your protein, salt and fluid intake too – seek advice from your doctor or dietitian.

Almonds
Almonds are the nuts. Jam-packed with fibre, riboflavin, magnesium and iron, they also have more calcium than any other nut. Like all nuts, they provide one of the best natural sources of protein, and because as they contain unsaturated fats they lower cholesterol levels, which is good for your heart.

Other sources: All nuts – except coconuts, which contain saturated fat

Recommended intake: One to two tablespoons of raw, unsalted almonds (or othernuts), five times a week.

Oats
Oats have a high soluble fibre content, a low glycaemic index and they are a whole grain, which means they contain many essential vitamins and minerals. So, a regular dose of oats in your diet may help lower cholesterol levels, reduce heart disease risk and prevent Type 2 diabetes.

Other sources: Brown rice, couscous

Recommended intake: Oats are part of the ‘breads and cereals’ food group, which includes wholegrain bread, breakfast cereals, crackers, pasta, rice and noodles. You should have four to eight serves of breads and cereals per day, depending on how physically active you are. One serve is equal to two slices of bread, one cup of cooked pasta, rice, noodles or couscous, one cup of cooked porridge or one and 1/2 cups of breakfast cereal flakes. Aim to include half to one serve of oats, brown rice or couscous per day.

Blueberries
Blueberries, like cranberries, are high in plant compounds (phytonutrients) which may help prevent urinary tract infections. This super food may also help improve your short-term memory, promote healthy aging and lower your risk of heart disease and cancer. They have anti-inflammatory properties, vitamin C to keep your capillaries and blood vessels healthy, and they’re a good low-calorie source of fibre and potassium.

Other sources: Cranberries, boysenberries, strawberries, currants, sultanas, blackberries and cherries.

Recommended intake: Two servings of fruit per day. One serve is equal to one medium piece of fresh fruit, one cup of diced fresh fruit, or two tablespoons of dried fruit. Of these serves, aim to have four to five serves per week of blueberries or the other sources listed above.

Salmon
Packed with protein, oily fish is also a good source of omega 3 fatty acids – a type of unsaturated fat with huge health benefits. Omega 3 decreases cholesterol and triglyceride levels, preventing the clogging of arteries and lowering blood pressure which, in turn, lowers the risk of heart disease and stroke. There is also evidence to suggest it can help reduce inflammation associated with arthritis, prevent memory loss and reduce depression.

Other sources: All fish, especially oily types (salmon, mackerel, tuna, marlin, swordfish, sardines, herring, trout, oysters and clams), as well as fortified eggs, flax seed (linseed) and walnuts.

Recommended intake: Two to four times per week (fresh and/or canned).

Soybeans
Soy is a top quality protein that has no cholesterol or animal fat. It’s low in saturated fat, high in fibre and is known to reduce the risk of heart disease and stroke, may help prevent osteoporosis, alleviate those hot flushes during menopause and may even help protect against breast, prostate and bowel cancer. In over 3,000 research papers on soy, there is no sound evidence to support recent controversy over the relationship between soy and cancer, or any other negative health effects.

Other sources: Soymilk, soy yoghurt, soy custard, soy ice cream, tofu and soy-based meat substitutes.

Recommended intake: One to four servings per day (soymilk on your cereal, tofu in your evening meal and/or soy ice cream for dessert).

Tea
Put the kettle on and make yourself a nice cup of green or black tea. Brimming with antioxidants, a cuppa can help protect your body’s cells against damage and mutation. Green tea also packs ECGC – a powerful antioxidant that may inhibit the growth of cancer cells, while black tea can boost the immune system, lower the risk of stroke and may help prevent osteoporosis.

Recommended portion: One cup per day.

Yogurt
Dairy foods are the best sources of calcium, promoting strong bones and a healthy heart. Yoghurt has the added bonus of pre- and probiotics, which promote a healthy digestive tract too. Dairy is also naturally high in saturated fat, high consumption of which is known to increase the risk of heart disease, so seek out reduced fat, low fat or no fat varieties. Although yummy, be aware that ice cream, cream and soft cheeses, such as brie and camembert, are relatively low in calcium and high in saturated fat.

Other sources: Milk, cheese and custard.

Recommended intake: Three serves of reduced fat dairy per day. One serve is equal to one cup (250mL) milk, one tub (200g) yoghurt or 40g of hard cheese.

Broccoli
These greens are an especially good source of calcium, potassium, folate, fibre and a group of compounds called phytonutrients that may help prevent chronic diseases such as heart disease, diabetes and some cancers. Also high in antioxidants and vitamins A and C, a regular serve of broccoli helps protect your body’s cells from damage, boosts the immune system, builds healthy bones and is thought to reduce the incidence of birth defects.

Other sources: Brussels sprouts, cabbage and cauliflower.

Recommended intake: Five serves of vegetables per day, with only one serve of starchy vegetables (potato, sweet potato, corn). One serve of vegetables is equal to ½ cup of cooked, one cup of raw/salad or one medium potato. Of your four serves of non-starchy vegetables, include one serve of broccoli, brussels sprouts, cabbage or cauliflower each day.

Kidney beans
Red beans are the business when it comes to boosting your iron, magnesium, phosphorus, potassium, copper and thiamine intake. They also contain phytonutrients, which may help prevent chronic health issues such as heart disease, high blood cholesterol, high blood pressure and cancer. All legumes are low in fat, low in kilojoules, high in dietary fibre and are packed full of protein – making them a great meat alternative for vegetarians.

Other sources: Legumes including chickpeas, cannelini beans, borlotti beans, baked beans and three bean mix.

Recommended intake: Four servings per week – one serve is ½ cup of canned/cooked legumes.

Spinach
Is spinach really good for your skin and hair? You’d better believe it. The plant compounds in spinach are also good for boosting your immune system and contain high levels of vitamins A and C and folate, as well as riboflavin, vitamin B-6, calcium, iron and magnesium.

Other sources: Baby spinach, silver beet, turnips and dark lettuce.

Recommended intake: One serving two to three times a week – one serving is ½ cup of lightly steamed, or one cup of raw spinach.

Pumpkin
One of Mother Nature’s anti-ageing secrets, pumpkins are high in the antioxidant beta-carotene, which your body converts into vitamin A and may help slow the ageing process and reduce the risk of lung, colon, bladder and breast cancers. Unlike true vitamin A, beta-carotene is not toxic to the liver if consumed in large amounts. Pumpkin is also a good fat-free, low-kilojoule source of fibre, vitamins B6, C and E, folate and potassium.

Other sources: Carrots, squash, sweet potatoes and capsicum.

Recommended Portion: Five serves of vegetables per day, with only one serve of starchy vegetables (potato, sweet potato, corn). One serve of vegetables is equal to ½ cup of cooked, or one cup of raw/salad. Make pumpkin, carrots, sweet potatoes, or capsicum one of your five serves of vegetables per day.

February 19, 2014

Super Muesli Recipe

Start your day off right with Michelle Bridges’ muesli recipe, packed with nutrition and flavour, with none of the nasties of store-bought muesli.

Store-bought muesli can often contain lots of added sugar – it’s much better to make your own. The sweetness here comes from the cranberries and mango, while the flaxseed and wheatgerm really crank this up into ‘super’ territory. 

Recipe from Superfoods Cookbook: The facts, the foods and the recipes – feel great, get fit and lose weight by Michelle Bridges, photography by Henryk Lobaczewski and Julie Renouf. Published by Viking, RRP $29.99.

Serves: 2
Prep: 5 minutes. Calories per serve: 392

Ingredients
2⁄3 cup (50 g) bran
1⁄2 cup (45 g) traditional rolled oats
1⁄4 cup (35 g) dried cranberries
20 g dried mango, chopped
2 tablespoons raw wheatgerm
1 tablespoon flaxseed
1⁄2 mango, peeled and chopped
1 cup (250 ml) low-cal milk

Method
1. Combine the bran, oats, cranberries, dried mango, wheatgerm and flaxseed in a bowl. Divide between two serving bowls. Add fresh mango and milk to serve.

Tip: You can make a big batch of this super muesli and store it in an airtight container in a cool dry place for up to one month (346 cal per 100 g/1 cup).

Variation: Replace the mango with 1⁄2 cup drained apricot halves in natural juice and 50 g raspberries (400 cal per serve).

What’s your go-to breakfast?

superfoods

February 6, 2014

Lamb and Asian Greens Stir Fry Recipe

Stir-fries are one of our go-to quick dinner ideas, and we love this Michelle Bridges recipe from her new cookbook Superfoods, ready in under 30 minutes!

I’m a huge fan of stir-fries. They are quick to prepare, adaptable so you can use whatever ingredients you have on hand, and the cooking method means they are not drowning in oil. Here I’ve used gai lan, but you can substitute ordinary broccoli as well; just cut it up quite small so it cooks through quickly.

Recipe from Superfoods Cookbook: The facts, the foods and the recipes – feel great, get fit and lose weight by Michelle Bridges, photography by Henryk Lobaczewski and Julie Renouf. Published by Viking, RRP $29.99.

Serves: 2
Prep: 15 minutes. Cook: 10 minutes. Calories per serve: 421

Ingredients
75 g dried pad thai rice noodles
1 teaspoon peanut oil
250 g boneless lamb loin, trimmed and thickly sliced 1 bunch gai lan (Chinese broccoli), cut into chunks, leaves and stalks separated
100 g snow peas, halved on the diagonal 5 spring onions, cut into 5 cm length
3 garlic cloves, crushed
3 teaspoons dark soy sauce
3 teaspoons light soy sauce
1 egg
sliced fresh red chilli, to serve

Method
1. Cook the noodles in a saucepan of boiling water for 4 minutes or until tender. Drain and cool under cold running water. Drain well.

2. Meanwhile, heat the oil in a wok on high. Stir-fry the lamb, in two batches, for 2–3 minutes or until browned. Set aside.

3. Reduce the heat to medium–high. Stir-fry the gai lan stalks and snow peas for 2 minutes. Add the spring onion and stir-fry for 2 minutes. Add the garlic and stir-fry for 1 minute. Add the noodles and sauces and stir-fry until the noodles are well coated. Make a well in the centre of the mixture and crack an egg into the middle. Cook, stirring the egg, for 1 minute, then return the lamb to the wok with the gai lan leaves and stir-fry until hot and the leaves have just wilted.

Tip: When stir-frying Asian greens such as gai lan, choy sum or bok choy, separate the leaves from the stalks and only add the leaves at the end as they take no time to wilt.

Variation: For a vegetarian version, replace the lamb with 200 g firm tofu, cut into cubes (407 calories per serve).

What’s your favourite stir fry recipe?

superfoods

February 3, 2014

Top 30 ANDI Super Foods

Do you know ANDI? If you love your super foods then you’ll love this new way to see just how much nutritional value is in the foods you eat.

 

Designed by Dr Joel Fuhrman, the ANDI score is based on how many nutrients is in each calorie of food. The ANDI score system awards points out of 1000 with collard, mustard and turnip greens, kale and watercress coming in as the healthiest of all foods. Nutrients include Calcium, Carotenoids, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Zinc, and Vitamins B1, B2, B6, B12, C and E.

While you need more than just nutrients – fat and protein are essential to your health – Dr Fuhrman recommends getting 30-60% of your daily calories from this list, mostly made up of green vegetables.

Top 30 ANDI Super Foods

1. Collard, mustard, and turnip greens: 1000

2. Kale: 1000

3. Watercress: 1000

4. Bok choy: 824

5. Spinach: 739

6. Brussels sprouts: 672

7. Swiss chard: 670

8. Rocket: 559

9. Radish: 554

10. Cabbage: 481

11. Bean sprouts: 444

12. Red capsicum: 420

13. Romaine lettuce: 389

14. Broccoli: 376

15. Carrot juice: 344

16. Tomatoes and tomato products: 190-300

17. Cauliflower: 295

18. Strawberries: 212

19. Pomegranate juice: 193

20. Blackberries: 178

21. Plums: 157

22. Raspberries: 145

23. Blueberries: 130

24. Papaya: 118

25. Brazil nuts: 116

26. Oranges: 109

27. Tofu: 86

28. Beans, not canned (all varieties): 55-70

29. Seeds: flaxseed, sunflower, sesame: 45

30. Walnuts: 29

We’ll be bringing you recipes packed with ANDI super foods in the next few weeks. Will you be adding more ANDI super foods to your diet?

January 11, 2012