How to Sneak these Superfoods into Your Everyday Meals

How to Sneak these Superfoods into Your Everyday Meals

Superfoods? Yeap, we’ve all heard of them. But if you ask me, I can’t really put a finger on which ones are super and which aren’t.

So we consulted a pharmacist, Jia Hui, from Unity (Waterway Point), to find out which foods are considered ‘superfoods’, plus some easy, delicious, under 10-minute recipes to use them in!

According to Jia Hui, “Superfoods” isn’t exactly an official term. Neither has there been sufficient evidence to prove that they have significant health benefits. But she explains that the term is often used to label foods of natural sources that have numerous health benefits because of their high nutritional value.

Try these Eight “Superfoods” if you haven’t already.

Try these Eight “Superfoods” if you haven’t already.

Although there is no approved or official list of superfoods, these are seven common examples of “superfoods” worth a try:

1. Apple Cider Vinegar

According to this article in the Chicago Tribune, Apple Cider Vinegar is commonly known as a “miracle elixir” for detoxing and weight loss. It is best used as a marinade, sauce or salad dressing, but if you want to take it straight, do mix it with water and drink before meals. Only drink in small amounts and in diluted form or it might be too acidic for the body. (Source: www.chicagotribune.com)

Benefits

  • There is substantial research showing that Apple Cider Vinegar may help with keeping blood sugar under control. This means it may help lower risk of diabetes and heart disease.
  • It has also been known to improve gut health.

How to Enjoy?

Grilled Apple Cider Vinegar and Honey-Glazed Chicken Breast

Grilled Apple Cider Vinegar and Honey-Glazed Chicken Breast

Ingredients

  • 1 Chicken Breast
  • 1 Tbsp Apple Cider Vinegar
  • 1 Tbsp Manuka Honey
  • 1 Pinch of Salt and Pepper
  • 2 Tbsp Olive Oil

Grilled Apple Cider Vinegar and Honey-Glazed Chicken Breast

Instructions

  1. Mix the olive oil, apple cider vinegar, manuka honey, salt and pepper in a bowl.
  2. Marinate the chicken in the marinade.
  3. Get the grill pan hot and add oil.
  4. Add the chicken breasts and remove when cooked (About 10 minutes per side)
  5. Slice and eat with salad or in a wrap.

2. Blueberries

Blueberries contain high amounts of vitamin K, vitamin C, soluble fibre, manganese and also other antioxidants (e.g. anthocyanins), similar to Acai berries.

Benefits

  • Similar to Acai berries, they can protect against heart disease and some cancers.
  • They can improve memory.
  • Contain phytochemicals such as flavonoids may lower risk of a heart attack, combat against high blood pressure and reduce chances of atherosclerosis.

How to Enjoy?

Blueberry Oat Chia Pudding

Blueberry Oat Chia Pudding

Ingredients

  • 1/3 Cup of Rolled Oats
  • 2/3 Cup of Rice Milk
  • 1 Tsp Chia Seeds
  • 1 Tbsp Dried Fruit (Optional)
  • Fresh Blueberries

Instructions

  1. Mix all ingredients in a jar.
  2. Cover with lid.
  3. Refrigerate overnight.
  4. Enjoy the next morning with your favourite fruit/nuts sprinkled on top!

3. Cacao

Cocao/ Cocoa Powder contains high amounts of iron, magnesium, manganese, phosphorous and zinc.

Benefits

  • Contains flavonoids, which may help to lower blood pressure and improve blood flow to the brain and heart. Antioxidants like catechins and procyanidins are also found within cocoa. Some believe that cocoa may even help to protect against cancer and can help with stress relief.

How to Enjoy?

Only the best way we know how – 75{8f42e3536fa1e6f87f919a2e387db08d813e1f513d4d1296def18f34bd27beb4} and above Dark Chocolate!

4. Seaweed

Seaweed contains high amounts of omega-3 fatty acids, which may prevent sudden heart attack and stroke. They also contain important minerals like calcium and magnesium, as well as iron, potassium, iodine, and zinc.

Benefits

  • Contains various minerals which help in preventing osteoporosis, and may help in maintaining proper brain function and metabolism in the body.

How to Enjoy?

Rolled Seaweed and Sesame Omelette

Rolled Seaweed and Sesame Omelette

Ingredients

  • 3 Eggs
  • 1 -2 Sheets of Dried Seaweed (can also use shredded version)
  • 1 Tsp of Sesame Seeds
  • 1 Pinch of Salt and Pepper

Rolled Seaweed and Sesame Omelette

Instructions

  1. Break 3 eggs in a bowl and beat thoroughly.
  2. Add a pinch of salt and pepper and stir through.
  3. Pour the egg mixture into your pan when it is hot to create one flat layer.
  4. Add the shreds of dried seaweed after the egg is semi-cooked but still a little bit liquid on top.
  5. When egg is thoroughly cooked, roll the egg length wise.
  6. Cut into sushi-like pieces.
  7. Sprinkle with sesame, its ready to be eaten.

5. Chia Seeds

Chia seeds are known for their omega-3 fatty acid rich content, which can be a good vegan substitute for people who do not or cannot take fish. They also contain high amounts of fibre and calcium.

Benefits

  • Contains Omega-3 fatty acids which are important for brain function and heart health.

How to Enjoy?

Honey-Chia Pudding

Honey-Chia Pudding

Ingredients

  • 1/3 Cup of Chia Seeds
  • 1 Cup Unsweetened Milk
  • ¼ Tsp Vanilla Extract and/or 1 Tsp Manuka Honey

Instructions

  1. Mix all ingredients in a glass.
  2. Refrigerate overnight.
  3. Enjoy the next morning.

6. Manuka Honey

According to this article in the Telegraph, Manuka Honey is thought to be a “healing” “superfood”. The reason is because it contains an active ingredient called “UMF” or “Unique Manuka Factor” which is the scale of a honey’s quality, antiviral and antibacterial properties. Surprisingly, it is good for applying on the face to hydrate the skin, treat breakouts or even as a lip moisturiser! Pssst, we heard that it can be used for getting rid of bad breath too.

Benefits

  • Manuka honey has also been proven to be effective in the treatment of wounds due to its ability to keep bacteria from the wound when applied. It also contains an enzyme, glucose oxidase, which has antibacterial properties.

How to Enjoy?

Honey Yogurt

Ingredients

  • 1 Tub of Natural Yogurt
  • 1-2 Tsp of Manuka Honey

Instructions

  1. Mix the honey into the yogurt and enjoy.
  2. Optional: Add your favourite toppings like fresh fruit, rolled oats or seeds and nuts for a powerhouse breakfast!

7. Green Tea

Green tea contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine and other antioxidants, notably catechins.

Benefits

  • May reduce cholesterol, combat cardiovascular disease, and prevent cancer and Alzheimer’s disease.
  • In traditional Chinese medicine, green tea was said to be able to treat everything from headaches to depression.
  • The catechin and caffeine within green tea are also known to increase metabolism, thereby helping with weight loss.

How to Enjoy?

Best drank in the afternoons as tea. It’s a good idea to buy a box of green tea bags for your office!

8. Salmon

Salmon is an example of oily fish that contains a high amount of omega-3 fatty acids, which the body cannot produce by itself. It is also a good source of vitamin D, protein, some B vitamins and selenium.

Benefits

  • Contains omega-3 fatty acids which reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may reduce cancer risk.
  • Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins.
  • May also reduce risk of heart attacks and strokes.
  • May help reduce risk of prostate cancer, age-related vision loss, dementia and protect against cardiovascular disease by slowing growth of plaque in arteries.

How to Enjoy?

Grilled Salmon with Spinach Salad

Grilled Salmon with Spinach Salad

Ingredients

  • 1 Salmon Fillet
  • 1 Cup of Spinach
  • Cherry Tomatoes
  • 1 Tbsp Olive Oil
  • 1 Pinch of Salt and Pepper
  • 1 Slice of Lemon
  • 2-3 Cloves of Garlic (Smashed)
  • 1 Tsp Rosemary or Thyme (optional)

Instructions

  1. Get your grill pan searing hot.
  2. Heat olive oil to pan till very hot.
  3. Add garlic and fry.
  4. Add the salmon to the pan, grill on 10 minutes on both sides, skin side down first.
  5. Sprinkle salt and pepper to taste.
  6. Serve on a bed of fresh spinach and cherry tomatoes.

Before you head off to the supermarket, remember not to overdo superfoods! It’s all about balance and moderation.

Before you head off to the supermarket, remember not to overdo superfoods! It’s all about balance and moderation.

For a healthy diet, you will need both superfoods and non-superfoods to get a rich variety of nutrients. Eating too much of one type of “superfood”, or any food for that matter, could often result in adverse effects. Ever heard of eating too much cocoa a.k.a chocolate? We all know how that story ends.

Also, just because a food is not labelled as a “superfood”, doesn’t mean that it’s not as important as a superfood. For example, the humble carrot or onion will provide you just as many important nutrients as kale or acai berries.

So what’s for dinner tonight?

Find superfoods like Apple Cider Vinegar, Manuka Honey and Chia Seeds at Unity Pharmacy (YewTee Point and Waterway Point).

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